You will need a mat, boxing bag, gloves, and medicine ball.

Do each exercise to your limit, performing as many reps as you can with little or no rest between sets. Always use good form. When you start to lose your form, you’ve done enough.

Ball Push-up Hand to Hand: From plank position, put a medicine ball under one hand (other hand is on floor). Lower into a push-up but do not tilt shoulders. Press back into starting position. Switch hands. Repeat. Do as many as you can, a minimum of 25.

Mountain Climbers: From plank position, ‘run’ keeping your hands on the floor, pulling the toe of your foot as far forward as you can. Stabilize through your core. Do as many as you can, minimum of 50.

Crazy 8 Lunges: Stand with feet should-width apart. Hold medicine ball in front of you, elbows bent at 90 degrees. Step forward into lunge posi-tion, twisting upper body to the same side, then with arms extended straight draw an 8 in the air with your arms. Return to start position. Re-peat on opposite side. Do a minimum of 25/side.

Jump Squats: Stand straight, knees slightly bent. Lower into squat, keep-ing back straight and head up. Jump up, reaching as high as you can. Return to starting position and repeat. Do a minimum of 25.

Boxing Cardio Burst: Put on gloves and punch a bag (or if you don’t have one, just punch the air), going as fast as you can for 3 min.

Jumping Jack Squats: Start in jumping jack position, arms raised, legs together. Jump to squat position, lowering arms to sides, keeping weight in heels and navel pulled in. Do a minimum of 25 reps.

Russian Twists: In sit-up position, hold a medicine ball in both hands. Raise feet off floor, twist torso side to side, touching the ball to the floor on each side. Repeat to failure.

Boxing Cardio Burst: Box for 3 min. Rest, then start at the top, doing a total of 3-5 sets.