All of the following are body weight workouts… Do ten of each for 3 rounds
Squat-Thrusts (Not to be confused with thrusters)
Stand with feet together. Squat down and place your hands on the floor next to your feet. In an explosive movement, jump feet backwards into a push-up position, jump feet back between hands and stand up.
Start in the lunge position – one foot forward and one foot back. Bend your knees and then jump up high and switch leg positions. Use explosive, but controlled movements.
Jumping Jacks basic nothing special
Stand with feet together. Jump to the right several feet, keeping knees bent and landing in a slightly squatted position. Jump back to the left and continue jumping from side to side. Use a small object to jump over if you like
Shadow Boxing Focus on controlled movements (not flailing punches), stay light on the balls of your feet and keep your knees bent. Practice jabs and upper cuts and all your moves. Hold something small such as a bottle of water or bands for more resistance.
Wall Sit At lest 1 per round at least 30 seconds each.
With your back against a wall, and your feet about 2 feet away from the wall, slide down until your knees are at a 90 degree angle. Hold the position as long as you can.