Here’s another psycho circuit I designed on Tuesday. I am absolutely killing all over, so it must have done some good. I have used 3 exercise principles: skipping, boxing and sit-ups. You will perform up to 5 sets, and each are 3 minutes each. Use your mobile or a stop watch to time yourself. Choose a motivating album to help you push your body to your limits. So what will you need for this workout:

Items required

  • Boxing gloves
  • Skipping rope (leather if possible)
  • Exercise mat
  • Medicine Ball
  • Boxing bag
  • Stability ball (optional)

The workout

  • Firstly, warm up by doing a gentle walk or march on the spot.
  • Set your time, add your music and skip for 3 minutes, non-stop.
  • Add your boxing gloves and perform left/right hooks, straight punch, left/right jabs for 3 minutes, non-stop. Try to skip on the spot to keep the heart rate up.
  • Sit beside the boxing bag and perform 3 minutes of sit ups, coming up right and punch the bag. This is tough but use your abs to pull yourself up throughout the circuit.
  • For the second set, skip for 3 minutes non-stop.
  • Balance yourself on a stability ball and perform 3 minutes of medicine ball sit-ups.
  • For the third set, skip for 3 minutes non-stop.
  • Bag work for 3 minutes non-stop.
  • Lie on your exercise mat; bring your feet 6 inches off the floor. For a tougher workout, place your hands out to the side, rather than positioning them underneath your bottom. Bring legs upwards then drop down and keep 6 inches off the floor, bring back up and drop your legs to the left, again remaining 6 inches from the floor. Bing back to middle and then drop your legs to the right, keeping that 6 inch distance from the floor. Repeat this exercise method for 3 full minutes.
  • Fourth set, skipping again for 3 full minutes.
  • Bag work. Keep your guard up at all times and throw a mixture of straight punches, jabs and uppercuts.
  • Keep gloves on and position yourself in front of the punch bag and perform a sit-up and punch to the bag, for a full 3 minutes.
  • Final set, if you can, skip for 3 minutes.
  • 3 minutes of bag work.
  • 3 minutes of sit-ups and punch to the bag.
  • Bag work for 3 minutes non-stop.

This workout will test your physical conditioning, as well as using bodyweight training when jumping rope and using muscle endurance for punching and sit-ups.

The 3 minute intervals will be motivating and you will be surprised how fast 45 minutes flies by when performing this quick, but highly effective circuit.

Regular jump rope will develop your calf muscles, work on your speed, co-ordination and stamina and tone your thighs, shoulders, arms and gluteus muscles. Bag work will work your upper body, lower body and tone your entire midsection. Medicine ball sit-ups will develop muscle endurance in your abdominal area and pushing your body for up to 3 minutes, especially with abdominal exercises will build an enviable toned midsection and strengthen your back muscles.

Remember to eat sensibly after your workout and rest adequately. Most of all listen to your body. Any aches and pain afterward are only because there have been tears in your muscles and they are growing back stronger.