Advanced Weekly HIIT Class - Cardio Kick Fitness

Warm up
Jump rope - 3 minutes
Cycling sit ups - 20 reps
Cross over elbow holds
Jump rope - 3 minutes
Press ups - 60 seconds
Jump rope - 3 minutes
Star jumps - 60 seconds

Workout
Leg extension and hold - 10 seconds
Extended leg pulses - 10 reps
Kick outs - 10 reps
Repeat above set twice for each leg

Squats 20 seconds then 10 seconds rest - 8 sets
Tuck jumps 30 seconds then 30 seconds press ups - 3 sets
Straight punches 30 seconds then 30 seconds upper punches - 3 sets

Cool Down
Deep sighing breaths
Single leg extension
Hip flexor stretch
Single leg toe reach
Open leg lean forward
Single leg calf stretch
Cross leg glute stretch
Wide squat to full upwards extension with deep breaths.