This workout should take approximately 45 minutes. As I always state in my workouts, get some great, motivating music on. It will push you further when you feel the strain.

Items Required

  • Boxing gloves
  • Skipping rope
  • Stability Ball (optional)
  • Medicine Ball 6kg or heavier (optional)

The Workout

  • Perform some gentle skipping to warm up. Do around 3-4 minutes of skipping.
  • Perform 3 minutes of straight punches/jabs/uppercuts to the boxing bag. If you don’t have a boxing bag or gloves, do some shadow boxing. Keep on your toes at all times to keep your heart rate up.
  • Perform 3 minutes of medicine ball sit-ups on your stability ball. If you do not have a medicine ball handy or a stability ball, you can do a straight crunch. Place your hands behind your head and reach up, using your abs to pull yourself up. Carry on for three minutes or a song length of your choice.
  • Take no break in between. Do that circuit 3 times, then rest for two minutes.
  • Perform 10 double unders. Make sure the rope slips under your feet twice.  Aim to do 10 without stopping.
  • Perform 10 chinnies. Bring your knees up to your chest and perform them fast.
  • Perform 10 medicine ball sit-ups on stability ball.
  • That’s 1 rep. Now perform 9 double unders, 9 chinnies and 9 sit-ups, then 8 double unders, 8 chinnies, 8 sit-ups etc, until you reach 1.

This workout will get you fit fast. Skipping is very high intensive, so you will find that you will perspire fast. Boxing is a great anerobic workout and trains your muscle endurance. Sit-ups are essential to building the core muscles. The stronger your core, the less injuries will be encountered.

As if the first half isn’t knackering enough, I added the double-unders, chinnies and sit-ups as a little extra to push the body to the limit. Our bodies love exertion, and although it’s tough and hurts, I always stick with the mantra “no pain.”

Stretch your muscles and eat some good quality protein afterward.