CTB #6

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Timer Duration: 29:00 Rollover intervals for more details.

Exercises:
  • 8s > Punches - Squats - Jr
  • 4x: 3 Jab L 2 Uc R 2 Knee L Squat > Ss-r
  • 4 Hooks 8 Tempo Uc
  • 4x: 3 Jab F 2 Uc R 2 Knee L Squat 4 Hooks 4 Tempo Uc Decoy > Ss-r
  • P - 3ct Shuffle + Decoy
  • Recover
  • Core - Basic Ribcage Guard
  • 3: Jabjabcross + 2 Jacks Ss-r
  • S- Round House Prep + Kicks
  • 3: Jabjabcross + Squat Switch + Rh Squat, Rh Squat, R
  • P - 2 Jacks 1 Drop Squat
  • Core - Inchworm + 4 Shoulder Taps
  • 8x: Jab 1-1-2, 1 Squat : Ss-r
  • 4x: Uc Rlr, Lrl 2 Squats : Ss-r
  • Jab 1-1-2 +1 Squat + Uc Rlr Lrl 1 Squat 1 Decoy Switch
  • P - Lateral Reaction Squats Alt R/l
  • Core - Standing Block Knee Guard
  • 2 Knee 1 F Kick Ss Rh (alt)
  • 4 Jabs 2 Power Hook 3 Alt Uc Duck Ss
  • 2 Knee 1 Kick 4 Jabs 2 Power Hook 3 Alt Uc Decoy Rh
  • Broadjump F Jog B
  • Sprawl + 6 Spider-man Knee Pull
  • Ctb - 32: 8s & 4s : Jabs / Dbs, Uc - Hooks / Speedbag
  • Rh L-m-h
  • N: 8 Jabs- Rh R/l - 8 Uc - Squat F Kick R/ L
  • Core - Alt Narrow / Wide Walking Plank + P/ups
  • Cool Down & Stretch
  • 8s > Punches - Squats - JR 2:00
  • 4x: 3 Jab L 2 UC R 2 Knee L Squat > SS-R 1:00
  • 4 Hooks 8 Tempo UC 1:00
  • 4x: 3 Jab F 2 UC R 2 Knee L Squat 4 Hooks 4 Tempo UC Decoy > SS-R 1:00
  • P - 3ct Shuffle + Decoy 0:50
  • Recover 0:10
  • Core - Basic Ribcage Guard 1:00
  • 3: JabJabCross + 2 Jacks SS-R 1:00
  • S- Round House Prep + Kicks 1:00
  • 3: JabJabCross + Squat Switch + RH Squat, RH Squat, R 1:00
  • P - 2 Jacks 1 Drop Squat 0:50
  • Recover 0:10
  • Core - Inchworm + 4 Shoulder Taps 1:00
  • 8x: Jab 1-1-2, 1 Squat : SS-R 1:00
  • 4x: UC RLR, LRL 2 Squats : SS-R 1:00
  • Jab 1-1-2 +1 Squat + UC RLR LRL 1 Squat 1 Decoy Switch 1:00
  • P - Lateral Reaction Squats Alt R/L 0:50
  • Recover 0:10
  • Core - Standing Block Knee Guard 1:00
  • 2 Knee 1 F Kick SS RH (Alt) 1:00
  • 4 Jabs 2 Power Hook 3 Alt UC Duck SS 1:00
  • 2 Knee 1 Kick 4 Jabs 2 Power Hook 3 Alt UC Decoy RH 1:00
  • Broadjump F Jog B 0:50
  • Recover 0:10
  • Sprawl + 6 Spider-Man Knee Pull 1:00
  • CTB - 32: 8s & 4s : Jabs / Dbs, UC - Hooks / Speedbag 1:00
  • RH L-M-H 1:00
  • N: 8 Jabs- RH R/L - 8 UC - Squat F Kick R/ L 1:00
  • Core - Alt Narrow / Wide Walking Plank + P/Ups 1:00
  • Cool down / Stretch 3:00

About Interval Timer

Interval Timer is a website that allows users to create HIIT, circuit training, round, tabata or custom timers to share online with their friends or clients.

The website is also allows users of Seconds Pro to share their timers from the app with non-users.

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