Warm-up (5 minutes):

Jumping jacks - 1 minutes, wresting steps 30sec

High knees - 1 minutes, run on the spot 1min
Arm circles - 1 minute, shoulder rolls 1 min

Cardio Tae Bo (25 minutes):

Basic Stance (2 minutes): Switch stance and repeat for each.

Jab x 15
jab, hook x 15
Cross x 15
Cross , uppercut x 15
Jab, Cross x 15
hook, uppercut x 15
Jab, cross, jab, cross x 15

Hold push up position, reach out infront of you, alternating arms 1min
Hold push up position, jump in

Front Kicks (3 minutes): Alternate front kicks with jab-cross combinations. Switch
stance and repeat for each.
front foot migiri x 15
front foot, back foot migiri x 15
Back foot knee, back foot migiri x 15

Side Kicks (3 minutes): Incorporate side kicks into your routine, engaging your
core. Stand side ways.
side kick x 10
jab, step up, side kick x10
front foot knee, front foot side kick x 10

Back Kicks (4 minutes): Add roundhouse kicks to target your thighs and glutes.
liftback leg knee, lean, kick back x10
front foot knee, back foot kick x10

Combos (5 minutes): Focus on fast-paced jab-cross combinations with quick footwork.

Jab step, Jab step, Straight x 10
Jab, Cross, pause, cross x 10
jab, uppercut, hook, straight x10

push ups x10, squat knees x 10

front foot, jab, cross, back foot migiri x 10

jab, cross, touch toes, back kick x10
back foot migiri, same foot side kick, same foot back kick

10 punches spwral, 9 puches sprawl, 8 punches, sprawl etc . . .. . .

Strength and Conditioning (10 minutes)

crunches x 20, 6 inches 1min, crunches x 20, Plakn 1min:

Squats Kicks 30sec, Wrestling steps 1min, squat knees,
jab, cross to the left squat, jab, cross to the right squat
Jab, Cross, Lunge (2 minutes): Step forward into lunges to work your legs and
glutes.

Cool Down and Stretching (5 minutes):

 Deep Breathing (2 minutes): Inhale deeply, exhale slowly to bring your heart
rate down.
Full Body Stretch (3 minutes): Stretch your arms, legs, back, and core.