Friday Fight awaits you in 2 days.
Also, Max Out Sweat (next 30 days) will change your mind. That workout is Shaun T hell. Personally, I have never included that DVD in any of my hybrids. That is one Shaun T workout that I absolutely dread. It just kicks the **** out of you. I think I'd rather do Speed & Agility twice in a row.
Warm-up:
Low Switch Kick Punch: Start by kicking your legs left and right fairly low to the floor. Punch your arms front left and right.
Hop Hop Knee: Hop twice laterally to the right, then raise the outside knee. Return to the left, hopping twice and then raising that knee. Alternate side to side.
1-2-3 Clap: Side to side three times. Have arms at chest level and open to the sides. Bring up your knee and touch it with the same arm.
(Repeat series twice)
Speed In & Out Abs [Power Move]: In plank, jump the feet in towards the chest and then back out. Repeat as quickly as possible.
Round 1:
Plyo Hook Lunge: Start in a lunge position, jump the front leg to the back and the back leg to the front to switch the lunge. Jump back and forth changing your lunging leg each time. As you do this, do hooks, left and right, with your arms.
Wide In & Out - Knee Tap: Start in plank position with your feet wide. Hop your feet in, under your body. Take one arm and tap the opposite knee. Jump back out into plank with feet wide and bring your arm back down. Repeat and tap the other hand to the other knee. Repeat side to side.
Switch Kick Punch: As you punch your arms, kick your legs left and right as fast as you can and as high as you can.
Plyo Hook Lunge
Wide In & Out - Knee Tap
Switch Kick Punch
Plyo Hook Lunge
Wide In & Out - Knee Tap
Switch Kick Punch
Hit The Floor - Tuck Jump [Power Move]: Move laterally side to side quickly and tap the floor with one hand and then the other. Keep in somewhat a low stance. After each move to the side, do a tuck jump by jumping and bringing you feet under your glutes and your knees towards the chest.
Round 2:
Ab Attack - R: Stand in a sideways squat-type position with arms extended. Jump the feet in and lift the right knee. As you do so, bring the left arm in towards the right knee engaging the abs and twisting slightly.
Burpee Punch - R: Do a burpee by squatting down and then jumping back into plank. However, instead of putting both hands on the floor, only put down the left hand. The right arm punches straight ahead as you go down into the burpee. Jump the feet in, still with the arm punched forward and return to standing. Repeat.
Knee Switch Kick - R: Jump so that you left knee is raised towards the chest. Hop, lowering that knee to the ground and do a kick with the right leg. Then hop back onto the right leg again while raising the left knee.
Ab Attack - L: Stand in a sideways squat-type position with arms extended. Jump the feet in and lift the left knee. As you do so, bring the right arm in towards the left knee engaging the abs and twisting slightly.
Burpee Punch - L: Do a burpee by squatting down and then jumping back into plank. However, instead of putting both hands on the floor, only put down the right hand. The left arm punches straight ahead as you go down into the burpee. Jump the feet in, still with the arm punched forward and return to standing. Repeat.
Knee Switch Kick - L: Jump so that you right knee is raised towards the chest. Hop, lowering that knee to the ground and do a kick with the left leg. Then hop back onto the left leg again while raising the right knee.
Ab Attack - R
Ab Attack - L
Burpee Punch - R
Burpee Punch - L
High Knee - Switch Kick: On cue do high knees. When cued transition to switch kicks. Alternate back and forth on cue.
4 Jab - 4 Knee Punch [Power Move]: Jab left and right four times to the front. Then do four running high knees as you jab left and right.
Round 3:
Wide Fly - In & Out Ab: In plank, jump the feet in towards the chest and then back out. As you jump back, lift one arm directly out to the side. Lower the arm when feet jump back in. Alternate arm raises side to side. Repeat as quickly as possible. (Note: Balancing with the arms out in the wide fly position is a bit of a challenge here. You really have to engage your core to keep from rotating. The fly is more challenging than just a front raise with the arm because your arm is not in line with the body when it's raised, which means that your body has a tendency to get off balance. I had to do this move fairly slowly and will increase my speed as I get more accustomed to the form.)
Free Runner - R: Jump up and kick the right leg front and left leg back. Repeat.
Moving Push-ups: Starting in plank, step your left foot and left arm to the left side, moving your entire body to the left. Do a push-up. Repeat the move again to the left. Return to the center by doing two moving push-ups to the right. Alternate side to side.
Wide Fly - In & Out Ab
Free Runner - L: Jump up and kick the left leg front and right leg back. Repeat.
Moving Push-ups
Wide Fly - In & Out Ab
Free Runner - R
Free Runner - L
Moving Push-ups
360 Hop Squat [Power Move]: Start in a squat with the fingers on the floor. Hop clockwise four times, moving 90 degrees each time. As you hop try to maintain a low squat position. Reverse the move counterclockwise. Repeat alternating direction after four hops (to make the full 360 degree rotation).
Round 4:
Slalom: Start in a squat position with the legs together. Have one arms touching the floor and the other on the shoulder. Jump laterally in the direction of the arm that's on the floor. As you jump, switch arms, so that the arm on the floor is now at your shoulder and the other arm in touching the floor. Maintaining the squat position, jump laterally switching your arms with each hop.
Plank Jack Tap: Start in plank position. Jack your feet out and in. As you jack your feet out, take one hand and tap it to your opposite shoulder. Jack your feet in and return your hand to the floor. When you jack your feet out again, tap the other hand to the other shoulder. Continue jacking your feet out and in and tapping right then left hands to the opposite shoulders.
Scissor - "X": Do four scissor runs where you ski your feet back and forth on the floor. Then do two "X" jumps, where you jump vertically in to the air from a demi-squat position with the arms extended above and the legs below, making and x-shape.
Slalom
Plank Jack Tap
Scissor - "X"
Slalom
Plank Jack Tap
Scissor - "X"
Power Jump Dive [Power Move]: Do a power jump (where you jump from a squat into the air bringing your knees in towards your chest). When you land in a squat, lean forward and dive forward so you are in a full plank with straight legs. Walk your hands back to your feet and stand up so you are again in a squat position and ready for the next power jump. (Note: I had a bit of trouble with the dive part of this move. You ended up hitting the floor fairly hard, as you were supposed to be in full plank, instead of a plank with bent legs, after the drive. I am going to need to practice this one.)
Floor Sprints: Start in plank position. Maintaining that form, run your legs back and forth on the floor as fast as you can.
