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Cardio

Squat Holds

Squat Holds

A.

A. Settle into a squat, keeping good form throughout: weight in your heels, chest up, feet hip-width apart. B. Extend your arms straight out in front of you. C. Hold for 30 seconds. D. Stand. E. Repeat for another 30-second hold.

Lateral Jump, Vertical Jump

Lateral Jump, Vertical Jump

A.

A. Stand with your feet together and jump to your left, using your arms for more power. B. Jump straight up as you drive your hands toward the sky. C. Land and perform a lateral jump in the opposite direction to repeat the move.

Ground to Fighter

Ground to Fighter

A.

A. Start in a fight stance like you did with the roll jumps. B. Place your hands on the ground and jump your legs back so you're in a plank position. C. Complete a push-up. D. Jump up so you land in your fight stance, switching off which leg is in front each time.

Triple Lunge with Ginga Hop

Triple Lunge with Ginga Hop

A.

A. Step into a reverse lunge with your right leg back. B. Extend both arms toward your left side. C. Perform 3 lunge pulses. D. Push off your left leg and jump to the right side. E. When you land, step your left leg back and perform the move again on this side. "It totally doubles as a dance move as you make your way through a crowd," McMatthews says.

Roll Jumps

Roll Jumps

A.

A. Get into an athletic fighting stance, with your fists by your chin, knees bent into a slight squat, and your legs staggered. B. Shift your weight to the forward leg and explode into a jump. C. When you land, reverse so you put your weight on your back leg and jump up again.

Alternating Clinch Knees

Alternating Clinch Knees

A.

A. Start with your right foot back and your hands cupped together above your head. B. In a powerful motion, drive your right knee forward (almost like you're going to kick) while simultaneously pulling your hands to the outside of your right hip. C. Return to standing and complete the move starting with the left foot back.

Spiderman Climbers

Spiderman Climbers

A.

A. Start in a full-arm plank position. B. Jump your left foot to the outside of your left hand. C. As you return your left foot back to plank position, jump your right foot to your right hand.

High-Knee Jump Rope

High-Knee Jump Rope

A.

A. Pretend you've got an actual rope, and jump rope in place as you pull your knees up as high as you can.

Squat Holds

Squat Holds

A.

Start standing with feet slightly wider than hip-width apart. Lower into a squat with weight in heels and chest up.​
B. Extend arms forward at shoulder height. Hold for 30 seconds. Stand.​
C. Repeat for another 30-second hold.

Lateral Jump, Vertical Jump

Lateral Jump, Vertical Jump

A.

Start standing with feet together.
B. Take a big step to the left with arms wide, then plant right foot and jump straight into the air, arms overhead.
C. Land and repeat, going the opposite direction. Continue alternating.

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