ILKB at home workout with Liz 03/27/2020

1. 1 minute - Jog in place (3X Stop and drop for 15 sec. of Shoulder Taps)
2. 30 sec: Squat Hold, Alt. Lunges, Prisoner Squats, “1 Froggy, 1 Burpee”
3. 30 sec: Plank Hold, Pushups, Runner Sit Ups, Scissors
4. 30 sec: Hollow Hold, Wide Arm Pushups, High Knees, Shoulder Taps
5. Repeat 3-4
6. 15 sec. Squat hold, 30 sec. Burpees (X3 - 2X add Pushup, 3X add Tuck Jump)

Focus: Shoulders should be rotating sideways fully for all Jab and Cross punches, so that the chest is
turning to the side. Bring the knee up and across toward the opposite shoulder for the Sidekicks.

1. Jab Cross /. - 10 JC, 1 Burpee - 30 sec Plank Hold
2. Jab, R Hook, Jab, Cross - 30 sec Runner Sit Ups
3. Cross, L Hook, Cross, LFK, L Sidekick - 30 sec Scissor Kicks
4. RFK, R Knee, Jab, Jab, R Up - 30 sec Hollow Hold
5. Jab, Cross, L Hook, RFK, L Sidekick - 30 sec Plank Hold
6. L Sidekick, 2 RFK, Push Up

Speed Round: 20 JC, 1 Burpee