Hurdle Drill: Go down into a runners lunge. Wide Pike-Ups: With feet wide and body in plank, do a pike up (raising your hips in the air so you are jumping into an upside down v-shape). Then jump back to the other side and do two punches again. Moving Squat Jab: From a squat, jump laterally to the side. Jump back into the squat and now jump your left leg back and right leg forward into a lunge. Squat Lunge - Alt: Squat and then jump your right left back and left leg forward into a lunge. Repeat moving side to side and punching with alternate arms. Now jump to the other side and do a cross punch to that side. Moving Jump Cross: Jump laterally to the side, then do a cross punch. Squat Lunge - R: Squat, then jump your left leg back and right leg forward into a lunge.
When you come down, do a cross punch to the left. High Jump Cross - L: Jump off the floor extending your legs straight below you and bringing Go back down into the push-up and then come up and punch with the other arm. As you push your body away from the floor, lift one arm and punch it directly in front of you. Squat Lunge - L: Squat, then jump your right leg back and left leg forward into a lunge. When you come down, do a cross punch to the right. High Jump Cross - R: Jump off the floor extending your legs straight below you and bringing your arms over head. (Repeat all moves again to complete the warm-up.) High Knee Jab: Front jabs along with high knees. Bring up your knee and touch it with the same arm.Ĭross Jack: Cross jack the feet. Have arms at chest level and open to the sides. Jack Uppercut: Jack the feet and do alternating left and right uppercutsġ-2-3 Knee: Side to side three times. Each round is five minutes, after which you get a thirty second water break.Ĭhest Open Jack: Jack the feet and do chest openers with the arms Throughout the rounds, you do each move for about thirty seconds before moving on to the next. The warm-up is the exact same one that you see in Cardio Challenge. As with Cardio Challenge, Sweat Intervals has a warm-up and five rounds.
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