7WCT - Week 4

    Station 1

  1. Full Star Jumps
  2. Mountain Climbers
  3. Quick Feet In Out

    Station 2

  1. Chest to floor burpees
  2. Plank jacks
  3. High knees 2 Lunge Jumps

    Station 3

  1. Lunge Pulse Jump
  2. Low power squat jump
  3. Inchworm Jumps
  1. Jumping jack squats
  2. Plank jack to squat thrust
  3. Jab Jab hook hook duck duck
  4. Knees up punch out
  5. Bear crawl side steps
  1. Press up
  2. Lunge jump squat jump switch
  3. Plank toe taps
  4. Jab jab cross
  5. Boxing burpees
  1. Punch outs
  2. Jab Cross Hook Hook
  3. 4 Lunge Jump to Punch Out
  1. High Knees Punch Up
  2. Jab Cross Slide
  3. Squat Knee Drive
  1. Kick Outs
  2. Hook Hook Upper Upper
  3. Under Rope Uppercut
  1. Jab Jab Cross
  2. Bear Crawl Punch Out
  3. Press Up Punch Out
  1. Hold Squat Punch Out
  2. Jab Upper Hook
  3. Rhythm Skipping
  1. Lunge Jump Punch Out
  2. Jab Upper Jab
  3. Forward and Back Skips
  1. Jab Cross Hook Slip Slip Body
  2. Forwards and Backwards Skips
  3. Uppercut Knees Up
  1. Punch Out Skaters
  2. Body Body Hook Hook
  3. Jab Upper Hook Jab
  1. Jab Cross Hook Hook Body Body
  2. Sprint On Spot To Punch Out
  3. Inchworm Punch Out
  1. Boxer Burpees
  2. Jab Cross Elbow Elbow
  3. Crunch Punch
  1. Jab Cross Hook Slip Slip
  2. Punch Out Slide
  3. Knee Slams
  1. Hook Hook Slip Slip
  2. Footwork Switch
  3. High Knees to Burpee
  1. Knee drives
  2. Broad jump twist back
  3. Speed skaters
  4. Cross arm press up
  5. Sprint on spot
  1. NEWS squat jumps
  2. Knee drives
  3. Lunge pulses
  4. Toe taps
  5. Plank jack burpee
  1. Hops
  2. Squat jump kick
  3. Knee slams
  4. Side to middle squat thrusts
  5. Mountain climbers to plank jacks