Please consult your doctor before engaging on any fitness regime.
Remember to go for QUALITY over quantity. Don't forget to breathe! Please email me if you want tips on how to make the quickies easier or more challenging (firstname.lastname@example.org).
Warm up- 1 min walk/jog in place, 1 min star jumps/jumping jacks, 1 min speed bag with feet moving
1 min- Quick left knee thrusts with left toes tapping ground very lightly (not putting any weight on left foot)
1 min- Quick right knee thrusts with right toes tapping ground very lightly (not putting any weight on right foot)
2 min- Boxing combination with left foot slightly forward of right (for those right-handed). Jab (left), cross (right), jab (left), punch to the right 2x as you take 2 side steps to the right, left hook (keep elbow at 90 degrees) *you will need some space for this one*
1 min- Front kick alternating legs by bringing knee up and then flicking out foot (carefully so as to not hyperextend your knee). Arms start up above your head and go down by your sides each time you kick.
2 min- Boxing combination- Right upper cut, left upper cut, duck (low squat), cross (right), jab (left), cross (right), duck (squat), right elbow (elbow at 90 degrees, bring elbow away from body in front of the chest.
1 min- jump rope (either with a rope or pretend)
Hope this has your heart pumping and your body sweating. Feel free to run up some steps and shout "Adrian!"