Upper Body Burn INTERVAL

NEED: Two pound weights, stability ball, tubes (with handle)

• 1 - Drill holding 1-2 pound weights all (16) counts
  Jab right, jab left: 16 jacks
  2 Jabs, 1 cross right, then left: (16) jacks
  Hook-upper-hook right then left: (16) jacks
  Jab-hook- upper right: left: (16) jacks
  Drop weights : (16) jabs, right, left: (16) jacks
  Jab, jab, cross right left: (16) jacks
• 2 - Drill: knees: (8) right, (8) left (16) right switch left (16) alter knees
• 3 - Drill: fast feet 1 minute
• 4 - Drill: lunge with ball, twist touch floor, (16) right, (16) left (16) alternate
• 5 - Drill : (8) jumping jacks front, (8) left, (8) back, (8) 8 left, (8) front reverse
• 6 - Drill: bicep curl (with band) (16) full, (16 ) to mid to up, (16) low to mid, (16) full tricep overhead (16) pulses
• 7 - Drill: (12) squat jumps, (12) squat with ball touch floor to overhead press (repeat 3x)
• 8 - Drill: wall squats with ball (8) squat, (8) pulse, hold 30 seconds. (repeat 4x) calf raises with ball (16) lifts, (16) pulse (16) lift
• 9 - Drill: heel digs 1 minute.; jog in place 1 minute
• 10 - Drill: donkey kicks on ball, 8 each side
• 11 - Drill: fast feet 1 minute
• 12 - Drill: push ups: 10 reg, 10 wide, 10 diamond, 10 tricep
• Abs on ball: 50 crunch, 16 alter right, center, left center

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