Workout #1: Speed Bag & Upper Body

Alternate between speed bag work & the accompanied exercise until you have complete 5 sets of each.

Run 2 Miles

Bodyweight Lunges	2	5 mins
Barbell Squats	2	5 mins

Rest 2 – 3 Mins before repeating this circuit.

Push Ups
Lat Pull Downs (Use 75 – 100% of bodyweight)	20 Mins Total

Treadmill Walk – 10% Incline	10 Mins
Stepmill	10 mins

Alternate between the Push Ups & Lat Pull Downs. Start with 1 rep each, then move on to 2 – 2, 3 – 3, 4 – 4, etc. Keep
adding reps until you reach the 20 Mins time limit

Warm Up: Run 1/2 Mile

Jump Rope	7	1 Min
Jump Squat	7	20 reps

Plyo Lunge	7	20 reps
Calf Raises	7	30 reps

Plyo Lunge	7	20 reps
Calf Raises	7	30 reps

Band Good Morning

7

15 reps

Leg Extensions	10	10 reps
Leg Curls	10	10 reps

Rest 10 seconds in between each set

Treadmill Walk – 15% Incline	6	5 min
Push Ups	6	1 min

Lateral Raises	6	5 min
Bicep Curls	6	1 min

Tricep Kickbacks	6	5 min
Crunches	6	1 min