1 Treadmill Sprint

Sets: 2-3 Reps: Run for 30 seconds

Set the treadmill on the highest incline possible and sprint as hard as you can for 30 seconds.

2 Burpee

Sets: 2-3 Reps: 8

Squat and touch your hands to the floor (A), then shoot your legs out straight behind you to go into pushup position (B). Reverse the motion to come back up quickly (C).


3 Plyo Pushup

Sets: 3 Reps: 6

Get into pushup position and lower your body until your chest is about an inch above the floor (A). Explosively push yourself back up so that your hands leave the fl oor and you can clap in midair (B). When you land, use the momentum to begin the next rep.


4 Suspended Body Row

Sets: 2-3 Reps: 8

Using a suspension training apparatus, grab the handles and lean back until your body is nearly parallel to the floor (A). Pull your body up in a rowing motion until the handles nearly touch your sides (B).


5 Medicine Ball Slam

Sets: 2-3 Reps: 8

Hold a medicine ball overhead at arm's length (A), then throw it into the floor as hard as you can (B). Catch the ball on the rebound and repeat immediately.


6 Mountain Climber

Sets: 2-3 Reps: 50 (each leg)

While keeping your back flat, explosively bring one knee at a time up to your chest.


7 Dumbbell Swing

Sets: 2-3 Reps: 8

Hold a dumbbell or kettlebell between your legs (A) and explosively extend your hips to swing it up to eye level (B).


8 Lateral Bound

Sets: 2-3 Reps: 8

Lunge from side to side forcefully. One bound on each leg equals one rep.


9 Treadmill or Bike Sprint

Sets: 2-3 Reps: 30 Seconds

Sprint on the treadmill or pedal fast on a bike for 30 seconds.

10 Tabata

Sets: 8 Reps: Work for 20 seconds

If your gym allows it, place a heavy bag on the floor and straddle it. Drive punches and elbows into the bag as hard as you can for 20 seconds and then rest 10 seconds. Then kneel on the floor next to the bag on one side and repeat the attack. Continue in this fashion until you've attacked the bag from on top of it and all four sides.
Note: Wear MMA or boxing gloves and hand wraps to protect your hands and wrists. Repeat the whole sequence once more. If you don't have a heavy bag to use, go to a treadmill and incline it as high as you can or use a Versaclimber and work at the highest intensity you can for 20 seconds, and then rest 10 seconds. Complete eight like this.