This workout is Volume 2 #1 in the One On One series. Each exercise is done for 30 seconds and there are two rounds.

Total time: 47:37

Warm up

Knee raise twist (locomotive)
Plyo lunge punches (8 punches while holding in a lunge)
Lunge side to side--go into half moon
Hop twist
Jump over med ball and kick
Lateral leap twist
Wacky tires
Heisman hold
Plyo lunge twist
Swing kick
Leap, touch floor, kick (always on one foot only)
Super twister
Traveling speed tires
Jumping side kicks
Block, punch, twist
Hook, upper cut, side kick
Twist pivot punch
The ram
High low twist pivot
Big pivot twist

Repeat

Cool down

ddj