|0:00-2:00||Shadowbox (no weights). Stand with feet staggered and hip-width apart, left foot forward, hands in fists near face. Bounce body weight between left and right foot. Punch forward from shoulders, alternating arms. Retract fist quickly and twist your body from side to side as you punch.|
|2:00-6:00||Simulation Jump Rope. Double up the rope, holding both ends in left hand. Pretend you're jumping over the rope, turning both hands. After 2 minutes, switch hands and repeat, holding rope in right hand.|
|6:00-24:00||Repeat from the beginning, alternating shadowboxing and jump-rope intervals 3 times.|
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