7WCT - Week 2

  1. Press Ups
  2. Chest to Floor Burpee
  3. Frog Squats
  4. Plank Jacks
  5. High Knee Sprints
  6. Jumping Jacks
  7. Speed Skaters
  8. Predator Jacks
  9. Inchworm Jumps
  1. Mountain Climbers
  2. Press Ups
  3. Chest to Floor Burpee
  4. Frog Squats
  5. Plank Jacks
  6. High Knee Sprints
  7. Jumping Jacks
  8. Speed Skaters
  9. Predator Jacks
  1. Inchworm Jumps
  2. Mountain Climbers
  3. Burpee Surf
  4. Fast bicycles
  5. Full Star Jumps
  6. Double Leg Mountain Climbers
  7. Quick Feet In & Out
  1. Inchworm
  2. High knees to squats
  3. Plank up downs
  4. Jab cross duck duck
  5. Sprint on spot
  6. Speed skaters
  7. Squat to 4 high knees
  8. Jab jab cross
  9. Hold squat side to side
  10. Knees up punch sky
  11. Broad jump to low crawl back
  12. Double squat jump to side lunge
  13. Plank jacks to squat thrust
  14. Jab cross elbow elbow
  15. Squat lunge to side
  1. Boxing burpees
  2. Side squat thrust
  3. Jumping jack squats
  4. Frog squat
  5. Plank toe taps
  6. Hook hook duck duck
  7. Knees up punch out
  8. Jumping jacks
  9. 4 mountain climbers to 2 spiders
  10. Lunge jump punch out
  11. Bear crawl side steps
  12. Squat jump kick
  13. Jab cross hook hook
  14. One arm plank jack
  15. Knee slams
  1. Jab jab cross
  2. Jab cross elbow elbow
  3. Boxer burpees
  4. Rhythm skipping
  1. Jab cross hook hook
  2. Punch out skaters
  3. Uppercut knees up
  4. Forwards and backwards skips
  1. Hook hook upper upper
  2. Jab cross slide
  3. Footwork switch
  4. Punch outs
  1. Cross arm press ups
  2. Broad jump twist back
  3. Jumping jack squat
  4. Squat jump to reverse bear crawl
  5. Knees up punch up
  6. Knee drives
  7. Lunge jumps
  8. Mountain climbers to plank jacks
  9. Squat to 4 high knees
  10. Sprint on spot
  1. Toe taps
  2. Squat to knee up
  3. Mountain climbers
  4. Lunge pulses
  5. Knee slams
  6. Knees up punch out
  7. Squat jump to side lunge
  8. Jumping jack step out
  9. Broad jump jump back
  10. Press up