Workout #1 UPPER BODY

_________________________________________WARMUP____________
jumping jacks - 1.5 min
neck circles, up/down, side to side - 1 min
chainbreakers - 30 secs
ARM CIRCLES - 30 seconds EACH DIRECTION
PHANTOM PUNCHING 1,2 COMBOS - 1 MINUTE
HOOKS AND ELBOW THROWS - 1 MINUTE
TWISTS - 30 SECS
PRACTICE KNEE KICKS - 30 SECS
ELEPHANTS (ARMS OUT IN FRONT LIKE PRAYING, GO OVER HEAD AND DOWN BETWEEN LEGS -
UP AND DOWN - 1 MINUTE
JUMPING JACKS - 30 SECS
________________________________________________________________________________
CONDITIONING
ROUND 1
30 SEC BURPIES (SPRAWL-THEN STAND UP AND JUMP IMMEDIATELY)
+ 30 SECS SHADOWBOXING (REPEAT BOTH 5 TIMES EACH)
45 SECOND BREAK
ROUND 2
20 SEC BURPIES, 20 SEC SHADOW BOXING (REPEAT 6 TIMES EACH)
35 SECOND BREAK
ROUND 3
A) US MILITARY PUSHUPS (REAL ONES)
20 PUSHUPS THEN GO DRILL BAG WITH PUNCHES/KICKS
B) 20 WIDE PUSHUPS (ARMS OUT FURTHER AWAY FROM BODY) THEN GO DRILL BAG
C) ROBOT PUSHUPS (30 SECS WORTH) THEN GO DRILL BAG
D) KENPO/JUDO PUSHUPS (STAND WITH FEET KIDS APART AND HANDS ON GROUND)
THEN GO FORWARD AND DOWN AS IF LICKING THE GROUND)THEN GO DRILL BAG
E) 20 OVER/UNDER PUSHUPS (ONE HAND IN FRONT AND ONE HAND LAGGING BACK)
F) SAME AS 'E' BUT REVERSE HANDSTANCE IN PUSHUP.
G) 20 TWO-COUNT PUSHUPS...EXPLODE UP TO BUILD STAMINA (PLYOMETRICS)

30 MINUTE BREAK
ROUND 4
1) 20 FOUR-COUNT PUSHUPS 1-2-3 DOWN AND EXPLODE UP THEN BANG BAG
2) 20 FEET ON CHAIR PUSHUPS THEN BANG BAG TAKE 30 SEC BREAK AFTER
3) 20 PUSHUPS ON KNUCKLES THEN BANG BAG
4) 20 PIT PUSHUPS (45 TOTAL. 1=1, 2=2, 3-3, 4=4, ETC)
5) HALFWAY UP PUSHUPS - 30 SECS
6) 20 PIT PUSHUPS (45 TOTAL. 1=1, 2=2, 3-3, 4=4, ETC) 45 SEC BREAK
KICK DRILLS
ROUND 5
1) LOW,MEDIUM, HIGH KICKS BOTH LEGS - 3 MINUTES
2) MEDIUM KICKS BOTH LEGS - 30 SECS
3) HEAD KICKS - 1 MINUTES
4) ALL KICKS - 2 MINUTES
45 SECOND BREAK
JUMP ROPE FREESTYLE - 1 MINUTE
10 PLYOMETRIC PUSHUPS (EXPLODING) THEN CLAP WITH BOTH HANDS
REPEAT 4 TIMES
END WITH 2 MIN SHADOWBOXING