This workout is Volume 2 #9 in the One On One series.

Workout time: 41:16

This workout consists of thirty minutes of cardio, 24 moves done for one minute each with little breaks inbetween. Mason pulls the moves out of a hat and Tony performs them.

Warm up stretches

1. The Brigg's ram
2. Jack, rope, twist
3. Front knee, front kick
4. March and reach
5. Knee kick, back lunge
6. Hop squat, run home
7. Jab, cross, hook, uppercut
8. Three speed locomotion
9. Front kick, back kick
10. Loading dock
11. Run, hammer kick
12. Side lunge, reach
13. Twister, three speed
14. Side lunge, side kick
15. Rope O Rama (uses a jump rope)
16. Off the line
17. Back lunge, mule kick
18. Jab cross, front kick
19. Swing kicks
20. Egan brothers
21. Three speed run
22. Press jacks (uses a med ball)
23. Leap kicks (jump over a ball and kick)
24. Heisman hold

Cool down and stretches

ddj