So with these you can time your workout time for example 30 seconds...10 seconds rest.. For those 5 exercises at 30 seconds....3 times with the rest period it adds up to 10 minutes!
So if you have any variations or ideas to add please post them here! I would love to have more to choose from!
***Note*** If you are unfamiliar with a move, Google the name it should come up with a video or explanation.
LEGS WITHOUT EQUIPMENT:
1. AIR SQUATS
2. LUNGES
3. CALF RAISES
4. WALL SIT
5. JUMPING JACKS
LEGS WITH WEIGHTS:
1. HAMSTRING RAISE
2. AIR SQUATS WITH WEIGHT
3. CALF RAISE WITH WEIGHT
4. CROSS LUNGES WITH WEIGHT
5. SWITCH KICKS
ABS:
1. SISSORS
2. BICYCLE
3. CRUNCY FROG
4. WIDE OBLIQUE LEG SIT UPS
5. PULSE UP
ABS #2:
1. SUN GODS
2. OBLIQUE ELBOW TO KNEE
3. FLUTTER KICKS
4. MASON TWIST
5. HIP ROCK N RAISE
KENPO UPPER BODY:
1. TWIST PIVOT HOOK UPPERCUT
2. JAB CROSS
3. JAB CROSS HOOK
4. JAB CROSS HOOK UPPERCUT
5. JAB CROSS SWITCH SIDES
KENPO #2 UPPER BODY:
1. JAB UPPERCUT
2. JAB HOOK
3. HOOK UPPERCUT
4. ELBOW CROSS
5. SHUFFLE BLOCK CROSS
KENPO LEGS:
1. KNEES
2. FRONT KICK
3. SIDE KICK
4. BACK KICK
5. SWITCH KICKS
KENPO COMBOS:
1. HIGH JAB/LOW JAB/CROSS
2. Hook/Uppercut/FRONT KNEE
3. Triple Jab/Cross/FRONT KICK
4. Hook elbow/down elbow/SIDE KICK
5. JAB/DOWN ELBOW/ROUNDHOUSE
KENPO #2 COMBOS:
1. SQUAT BLOCK/UP INTO CROSS/ELBOW
2. ELBOW/BLOCK PUNCH/ JUMP SWITCH (SIDES)
3. STEP/BLOCK/UPPERCUT/FRONT KICK
4. JAB/CROSS/ELBOW/KNEE
5. FONT KICK/SIDE KICK/KNEE
KENPO #3 COMBOS:
1. KNEE/FRONT KICK/BACK KICK
2. ELBOW/KNEE/ELBOW
3. SHUFFLE/CROSS/SHUFFLE/CROSS
4. JAB/CROSS/SIDE KICK/ SWITCH
5. FRONT KICK/SIDE KICK/ BACK KICK/SWITCH
PLYO:
1. JUMP SQUAT
2. RUNNING STANCE SQUAT (DIP FOUR AND SWITCH)
3. HEISMAN
4. SWING KICK OVER CHAIR
5. SIDE TO SIDE JUMPS
PLYO #2:
1. LUNGE SWITCH JUMPS
2. FROG SQUAT JUMPS
3. SQUAT JACKS
4. MILITARY MARCH
5. 180 JUMP SWITCH
PLYO #3:
1. SWITCH KICKS
2. MOUNTAIN CLIMBERS
3. JUMPING JACKS
4. SHUFFLE SQUAT
5. HEISMAN
CARDIO:
1. BUTT KICKS
2. MUMMY KICKS
3. SISSOR RUN
4. SIDE TO SIDE JUMPS
5. HIGH KNEES
CARDIO #2:
1. HOP HOP SQUAT
2. TOE TAPS FRONT TO BACK
3. SPRINTS
4. CROSS JACKS
5. HEISMAN
ARMS N SHOULDERS WEIGHTS:
1. LAWN MOWER
2. HEAVY PANTS
3. TRICEP KICK BACK
4. BICEP CURL
5. DEEP SWIMMER PRESS
ARMS N SHOULDERS WEIGHTS #2
1. SHOULDER FLYS
2. IN AND OUT CURLS
3. UPRIGHT ROW
4. SHOULDER PRESS
5. TRICEP LIFT (BEHIND HEAD)
ARMS WITHOUT WEIGHTS:
1. PUSHUP
2. CHAIR DIPS
3. INCLINE PUSHUP
4. VERTICAL PUNCHES
5. BLOCK N KNIFE HAND