I’ve designed another workout which takes approximately 40 minutes and is super intensive. It incorporates jump rope, weight training, plyometrics, anaerobic training and bodyweight training.

Equipment required

  • Boxing gloves
  • Boxing bag
  • Skipping rope
  • Barbells with decent weights
  • 5-10 kg dumbbells
  • Exercise mat

Exercise method

  • Perform about 3 minutes of skipping
  • Move to the boxing bag and perform jabs, straight shots and uppercuts while staying on your toes and keep your guard up
  • Perform 25 weighted squats
  • Perform 10 one legged deadlifts to each leg with a 5-10 kg weight
  • Perform 10 extremely hard bastards (see workouts).

This is 1 set and will take approximately 10 minutes.

Perform 4 of these.

The exhauster, as I call it, works on the cardiovascular system, so keeps the heart rate up, which burns a lot of calories. The boxing circuit works your anaerobic exercise, burns calories, builds muscle and expels a hell of a lot of energy. The squats and deadlifts work on your core muscles and help to strengthen your back muscles. Perform them slowly and carefully. The extremely hard bastards just push you through your limit at the final stage of the set.

Take a rest of around 1-3 minutes between each set. You will be surprised how hard you perspire with this workout as it really pushes the body to the limit.