1
20
squats
3 sets | 20sec rest
2
20
jab + cross + squat
3 sets | 20sec rest
3
250
punches
in total for the day
4
22
squats
3 sets | 20sec rest
5
22
jab + cross + squat
3 sets | 20sec rest
6
300
punches
in total for the day
7
24
squats
3 sets | 20sec rest
8
24
jab + cross + squat
3 sets | 20sec rest
9
350
punches
in total for the day

10
20
squats
4 sets | 20sec rest
11
20
jab + cross + squat
4 sets | 20sec rest
12
400
punches
in total for the day
13
22
squats
4 sets | 20sec rest
14
22
jab + cross + squat
4 sets | 20sec rest
15
450
punches
in total for the day
16
24
squats
4 sets | 20sec rest
17
24
jab + cross + squat
4 sets | 20sec rest
18
500
punches
in total for the day
19
20
squats
5 sets | 20sec rest
20
20
jab + cross + squat
5 sets | 20sec rest
21
550
punches
in total for the day
22
22
squats
5 sets | 20sec rest
23
22
jab + cross + squat
5 sets | 20sec rest
24
600
punches
in total for the day
25
24
squats
5 sets | 20sec rest
26
24
jab + cross + squat
5 sets | 20sec rest
27
650
punches
in total for the day
28
26
squats
5 sets | 20sec rest
29
26
jab + cross + squat
5 sets | 20sec rest
30
700
punches
in total for the day

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Squats and punches train both the lower and upper kinetic chains of the body. Squats are the perfect closed chain lower body kinetic exercise while punches are an open upper body kinetic chain exercise. The result is a variable load that is distributed on the muscles as you progress from day to day. This, in turn, activates the body’s adaptive response to produce, over a month, physical changes that help you become healthier, stronger and in greater control of the body you live in.

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