Worm up with Sun Salutations - Warm-up with Sun Salutations, Torso Bends, Squats, Hip Rotations, Knee Rotations, Squats Hold, and Bridge
Squat jumps - Perform consecutive explosive vertical jumps from a deep squat position with minimal pause between repetitions. Focus on powerful take-offs, controlled landings, and maintaining good squat posture throughout the exercise.
Skipping Rope - Jump continuously over a rope while maintaining a light, rhythmic landing.
set 1: basic
set 2: boxer steps
set 3: boxersteps with move
Alternating lunge jumps - Start in a lunge position and jump explosively, switching legs in mid-air. Land softly in a lunge with the opposite leg forward and repeat continuously.
Leg press - quadriceps - Push the platform away by extending your legs, then lower it under control.
Leg Press Calf Raise - With your legs nearly straight, press the platform using only your ankles by raising and lowering your heels.
Cable Trunk Rotation - Stand sideways to a cable machine and rotate your torso against the resistance while keeping your hips stable.
Low-to-High Cable Rotation - Stand sideways to a cable machine and pull the handle diagonally from low to high while rotating your torso. Keep your core engaged and control the movement.
Abdominal Crunch - Flex your torso forward by contracting your abdominal muscles while keeping the movement controlled. Slowly return to the starting position.
Barbell Bench Press - Lie on a flat bench and press the barbell upward until your arms are fully extended, then lower it under control to your chest.
Cable Chest Fly - Using a cable machine with the pulleys set high, bring the handles together in front of your body in a controlled arc while keeping a slight bend in your elbows.
Lat Pulldown - Pull the bar down toward your upper chest while keeping your torso stable, then return the bar slowly under control.
Cable Triceps Pushdown - Push the cable attachment downward by extending your elbows while keeping your upper arms close to your body. Slowly return to the starting position.
Standing Barbell Curl - Curl the barbell upward by bending your elbows while keeping your upper arms close to your body. Lower the bar slowly and under control.
