Kickboxing/sculpt 12/13/21& 12/29/21 Med/heavy DB’s

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Timer Duration: 41:40 Rollover intervals for more details.

Exercises:
  • Single Cross Jabs
  • Double Cross Jabs
  • Jacks
  • Together- 4 Single- 2 Double Jabs- 4 Jacks
  • 15 Sec Intro Rest Get Ready For R Hook Only
  • R Foot Forward R Hook
  • R Foot Forward R Upper
  • R Hook To Upper - 2 Left Knees
  • Jump Kicks Or L Knee R Kick
  • L Foot Forward L Hook
  • L Foot Forward L Upper
  • L Hook To Upper - To Jump Kick Or R Knee To L Kick
  • Rest Grab Weights For Squats
  • Wide Squats 2 Down/ 1 Up
  • Hold Sliding Side Lunge
  • Reg Squats
  • R Leg Back Lunge 1 Count
  • Pulse
  • Switch Legs
  • L Leg Back Lunge 1 Count
  • Rest- Cross Jab To 1 Jack Alternating Sides
  • 1 Cross Jab Then 1 Jack Alternating Sides
  • Cross Rib Jabs
  • Fast Front Upper Cuts
  • Speed Bag
  • Speed Bag 4 Then 1 Burpee
  • Rest- L Leg Back Set Up For Knee In To Side Kicks
  • L Knee In Then 3 R Side Kicks
  • Scissors
  • R Knee In Then 3 L Side Kicks
  • Back Kicks
  • Rest Set Up For R Round House
  • (r) Round House
  • Wide Squat Hold- 2 R Elbows Then 2 R Low Blocks
  • Wide Squat Side Bends Hands Behind Head
  • (l) Round House
  • Wide Squat Hold- 2 L Elbows Then 2 L Low Blocks
  • Alternating Single Elbow To Low Blocks
  • Alternating Front Kicks
  • Rest- Grab Med Db For Single Dead
  • L Leg Back Single Dead
  • R Arm Curl
  • R Arm Press
  • Dead Curl Press
  • R Leg Back Single Dead
  • L Arm Curl
  • L Arm Press
  • Rest - Speed Bag Next
  • Speed Bag Front
  • Running Man
  • R Foot Forward Cross Jabs
  • R Foot Forward Double R Jab/l Hook
  • L Foot Forward Cross Jabs
  • L Foot Forward Double L Jab/r Hook
  • All Out Burpees
  • Forearm Plank
  • Step Out/out/in/in
  • Side Sway Plank
  • High Plank
  • Spiders
  • Crunches
  • 2 Crunches And 4 Cross Punch Crunches
  • Ladders
  • Opposite Toe Touches
  • Stretch
  • Single Cross Jabs 0:27
  • Double Cross Jabs 0:30
  • Jacks 0:30
  • Together- 4 Single- 2 Double Jabs- 4 jacks 1:00
  • 15 Sec Intro Rest Get Ready For R Hook Only 0:15
  • R Foot Forward R HOOK 0:30
  • R Foot Forward R UPPER 0:30
  • R HOOK TO UPPER - 2 Left Knees 0:45
  • Jump Kicks Or L Knee R Kick 0:45
  • L Foot Forward L HOOK 0:30
  • L Foot Forward L UPPER 0:30
  • L HOOK TO UPPER - To Jump Kick Or R Knee To L Kick 1:06
  • Rest Grab Weights For Squats 0:15
  • Wide Squats 2 Down/ 1 Up 0:45
  • Hold Sliding Side Lunge 0:30
  • Reg Squats 0:45
  • R Leg Back Lunge 1 Count 0:35
  • Pulse 0:30
  • Switch Legs 0:05
  • L Leg Back Lunge 1 Count 0:30
  • Pulse 0:36
  • Rest- Cross Jab To 1 Jack Alternating Sides 0:15
  • 1 Cross Jab Then 1 Jack Alternating Sides 0:45
  • Cross Rib Jabs 0:45
  • 1 Cross Jab Then 1 Jack Alternating Sides 0:30
  • Fast Front UPPER cuts 0:45
  • Speed Bag 0:50
  • Speed Bag 4 Then 1 Burpee 0:48
  • Rest- L Leg Back Set Up For Knee In To Side Kicks 0:20
  • L Knee In Then 3 R SIDE Kicks 0:45
  • Scissors 0:20
  • R Knee In Then 3 L SIDE Kicks 0:45
  • Scissors 0:35
  • Back Kicks 0:35
  • Rest Set Up For R Round House 0:15
  • R Round House 0:27
  • Wide Squat Hold- 2 R Elbows Then 2 R Low Blocks 0:30
  • Wide Squat Side Bends Hands Behind Head 0:30
  • L Round House 0:27
  • Wide Squat Hold- 2 L Elbows Then 2 L Low Blocks 0:35
  • Alternating Single Elbow To Low Blocks 0:30
  • Alternating Front Kicks 0:46
  • Rest- Grab Med DB For Single Dead 0:11
  • L Leg Back Single Dead 0:30
  • R Arm Curl 0:30
  • R Arm Press 0:30
  • Dead Curl Press 1:00
  • R Leg Back Single Dead 0:30
  • L Arm Curl 0:30
  • L Arm Press 0:30
  • Dead Curl Press 1:00
  • Rest - Speed bag Next 0:15
  • Speed Bag Front 0:30
  • Running Man 0:25
  • R Foot Forward Cross Jabs 0:50
  • R Foot Forward Double R Jab/L HOOK 0:38
  • Running Man 0:52
  • Speed Bag Front 0:38
  • L Foot Forward Cross Jabs 1:00
  • L Foot Forward Double L Jab/R HOOK 0:39
  • All Out BURPEES 0:37
  • Forearm Plank 0:09
  • Step Out/out/in/in 0:36
  • Side Sway Plank 0:35
  • High Plank 0:20
  • Spiders 0:23
  • Crunches 0:30
  • 2 Crunches And 4 Cross Punch Crunches 0:30
  • Ladders 0:30
  • Opposite Toe Touches 0:30
  • 2 Crunches And 4 Cross Punch Crunches 0:45
  • Stretch 1:30

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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