“100 Circuit and Cardio Kickboxing”

Main: Each series will have 5 cycles, and 20 reps for each exercise

Series 1 ( Arms)

1. Pre-exhaustions- Total Gym Shoulder Rotations for 10 reps, and EZ bar shoulder press on ball for 10 reps
2. 21s
3. Total Gym Triceps Extension

Series 2 ( Chest, Back, Core, and legs)

1. Alternate Arm Kettlebell Swings with Squats
2. EZ bar bench press on ball
3. Total Gym Assisted Pull Ups
4. Ball Crunches

Cardio Kickboxing

3 rounds of 3 minutes each of shadowboxing with 30 seconds of alternate arm kettle bell swings

3 rounds for 3 minutes each of heavy bag with 60 seconds of ball crunches