Team Synergy ‘s Workout

This is a mandatory workout for, four days a week

50 push-up penalty for not completing your workouts

5 Minute shadowboxing

1 minute straight leg kicks right, repeat left

3 minute bift sao

1 minute sweep kicks

2 minute squat together squat side kick

2 minute jumping toe

1 minute outside crescent kick right, repeat left

1 minute inside crescent kick right, repeat left

2 minute jump spinning inside crescent kick right, repeat left

1 minute monkey hops

1 minute wheel kick right, repeat left

1 minute front kick right, repeat left

1 minute side kick right, repeat left

2 minute jab, cross, hook under switch step wheel kick, spinning heel right leg, repeat left

Wall kicks, 30 second hold out as high as you can,20 super fast

flutter kicks:

Wall wheel kick right repeat left

Wall side kick right repeat left

Wall front kick right repeat left

1 minute spinning inside crescent kick right, repeat left

25 push ups, two sets

After class ask Mr. Bronson if you can pull out the matt.  If you can, work on flips for 5 to 10 minutes twice a week.

Do two chores for mom or dad without being asked (not your normal chores, extra chores).  I want to hear what you did on Fridays.   

Once a week try a new food that is healthy for you

Reminder, eat lots of veggies and awesome food.  This is the only body you have so treat it with the best energy foods possible for future Great Health

 This is going to be a great year for the performance team.  I also want to thank all of you for being scent free!