7WCT - Week 1

  1. Mountain Climbers
  2. Inch Worm
  3. Jab Jab Cross
  4. Squat to 4 High Knees
  5. Plank Spiderman
  6. Jab Cross Hook Hook
  7. Broad Jump to Back Pedal
  8. Press Up
  9. Hook Hook Duck Duck
  10. Plank Jacks
  1. Squat + Side To Side
  2. Jab Cross Hook Hook Duck Duck
  3. Frog Squat Variation
  4. Plank Up Down
  5. Jab Cross Elbow Elbow
  6. Jumping Jacks
  7. Hold Lunge
  8. Knees Up Punch Out
  9. Speed Skaters
  10. Plank Holds
  1. Hot sauce burpee
  2. Knee slam shuffle
  3. Single arm plank jack
  4. Quick feet in and out
  5. Single cross over to squat
  6. Press up
  1. Toe tap sprinter jump
  2. Side step frog squat
  3. Open body twist
  4. Speed skaters to quick feet
  5. Inchworm jump
  6. 10 high knees 2 tucks
  1. Squat jump walk back
  2. Jumping jacks
  3. Burpee surfs
  4. Reach out press up
  5. Low squat pulse jump
  6. Bear crawl jump
  1. Hook hook upper upper
  2. Footwork switch
  3. Under rope uppercuts
  4. High knees skipping
  1. Hook hook slip slip
  2. Punch out skaters
  3. Squat knee drive
  4. Punch out
  1. Jab cross elbow elbow
  2. Lunge jump punch out
  3. Jab jab cross
  4. Forwards and backwards skips
  1. High Knees
  1. Press Up
  1. Squat Jump Back
  1. Boxer Shuffle
  1. Hot sauce burpee
  1. Open body twist
  1. Shoot throughs
  1. Sprawls
  1. Knee slam shuffles
  1. Speed skaters to quick feet
  1. Single arm burpee
  1. Squat pop twist
  1. Inchworm tucks
  1. Reverse plank knee up
  1. Double cross over squat
  1. Low walk twist
  1. Hops
  2. Boxer Shuffle
  3. Knee Slams
  4. Hot Sauce Burpee
  5. Lunge Pulse
  1. Sprawls
  2. Sprint On Spot
  3. Open Body Twist
  4. Squat to 4 High Knees
  5. Low Walk Twist
  1. NEWS Squat Jumps
  2. Shoot Throughs
  3. Press Ups
  4. High Knee Jacks
  5. Speed Skaters
  1. Mountain Climbers
  2. Toe Taps
  3. Reverse Plank Knee Ups
  4. Jumping Jack Step Out
  5. Knee Slam to Burpee
  1. Cross Arm Press Ups
  2. Squat Pop Twist
  3. Sprint On Spot
  4. High Knees
  5. Lunge Jumps