You have 2 minutes to complete these 4 exercise back-to-back as fast as possible, any time you have left is your rest! Do this for 5 rounds!
50 Straight Punches
Stand with your feet shoulder-width apart. Bring your hands up to your face to protect your jaw and tuck your chin down towards your neck. Strike out hard and fast, aiming to connect with the pad/bag with your first two knuckles (your index and middle finger knuckles to ensure your wrist stays straight). Also, involve your entire body by twisting from the hips as you throw your punches.
Stand with your feet shoulder-width apart and arms at your sides. Lower into a squat position and place your hands flat on the floor in front of you. Jump your feet backwards landing in a press-up position and lower your chest to the floor. Push up into the press up position (like a pushup), then jump both feet forward near your hands, and return to the squat position. Finally, jump up and raise both hands over your head. Land and repeat.
15 Jack Jumps
This little devil was new to me, and it’s definitely getting incorporated into my workouts from now on. Stand with your feet around 20 cm (or 8 in) apart and crouch down into a squat while balancing on your toes/balls of your feet. Explode up into a jump and kick your legs out. As you reach the peak of your jump bring your legs back in and land in the starting position.
20 Star Jumps
Stand with knees slightly bent and feet shoulder-width apart on a flat surface. Your arms should be slightly bent at your sides. Jump your legs out as you simultaneously raise your arms up beside you and over your head. Jump your legs back together and lower your arms to their starting position.