Kinetic Sequence: “Painkiller” By Freestylers

AOF: Upper body •BPM: Speed shifter

•Fit tip: Keep free weight modest, gradually increase after you successfully complete the workout 1X with absolute precision.

0:00 – 0:33 – Warm-up/VCC/J1 – Get your body set with the tempo of the song. Contract the core muscles, get the blood pumping!!

0:34 – 0:45 – ASSUME POSITION OF ATTENTION -Stand straight, shoulders pulled back, arms tucked in, KEEP ELBOWS CLOSE TO THE BODY (No chicken wings!)

0:46 – 2:44 – BILATERAL FORWARD PUNCH/J1 –Punch forward and pull back STAYING IN SEQUENCE TO THE SONG’S CURRENT TEMPO. –Focus on maintaining posture and form. Punch as far forward as you can’t without falling off beat.. If intensity is too high, lower it by lowering the effort of each forward punch.

**ANY STRAINING IN THE CHEST OR ARMS, STOP AND REST UNTIL THE STRAIN SUBSIDES!**

2:44 – 2:46 — PAUSE/HOLD POSITION

2:47 – 3:40 = BILATERAL FORWARD PUNCH/J2 –Maintain form and posture. Continue to keep up with the song’s tempo and punching as far forward as you can.

3:41 – 4:03 = VCC/J1 — Drop arms completely, contracting the core muscles at the song’s current tempo….don’t forget to breathe out hard to help maintain your heart rate!

4:04 – 4:16 = BREAK!!!! –Grab a quick drink and get back into the original starting position

4:17 – 5:24 = BILATERAL FORWARD PUNCH/J3 –Full intensity! –Remain on the song’s current tempo.

5:25 = DROP ARMS – DONE!

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