WARM UP:

1. March
2. March + Feet apart then together
3. March + Feet apart then together + arm stretch sideways
4. Arms stretch overhead
5. Head rotation
6. Arms circular stretching (forward)
7. Arms circular stretching (backward)
8. Arms raised sideways up right + left foot sideways stretch
9. Arms raised sideways up left + right foot sideways stretch
10. Arms raised sideways up alternate
11. Human zipper
12. Butt kicks
13. Jumping jacks
14. Jab + twist

WORK OUT:
1. Jab (stationary) right
2. Jab (stationary) left
3. Jab (stationary-alternate)
4. Jab + bounce right
5. Jab + bounce left
6. Jab front + jab right + bounce
7. Jab front + jab left + bounce
8. Jab up-down right
9. Jab up-down left
10. Hook right
11. Hook left
12. Jumping jacks + front right jab
13. Jumping jacks + front left jab
14. March
15. Right elbow + left knee
16. Left elbow + right knee
17. Knee- leg raise right
18. Knee-leg raise right + bounce
19. Knee-leg raise left
20. Knee-leg raise left + bounce
21. Front kick right
22. Front kick left
23. Push kick right
24. Push kick left
25. Side crunches right
26. Side crunches left
27. Speed ball stationary right
28. Speed ball stationary left
29. Speed ball + bounce + right to left
 30. Jab + twist
31. Combination: jab right-jab left + clap
32. Combination: jab right-jab left + double clap

COOL DOWN:
1. Stretching lunges-hamstring right
2. Stretching lunges-hamstring right + arm raise
3. Stretching lunges-hamstring left
4. Stretching lunges-hamstring left + arm raise
5. Sirena pose right
6. Sirena pose right + arm raise
7. Sirena pose left
8. Sirena pose left + arm raise
9. Planking
10. Bicycle
11. Mountain climbing
12. Feet apart + hands stretched to the floor
13. Feet apart + hands stretched to the floor back of feet
14.