Warmup, Jump Rope: 30 Seconds

• With your hips squared, begin to bounce on the balls of your feet. Your heels should never touch the ground.
• Stay light on your toes, and begin to rotate your wrists as if you were jumping rope. The higher you drive your knees, the more of a challenge you'll get.

Jumping Jacks: 30 Seconds

This is a staple move that gets your heart rate up and loosens up your shoulders.

• Jump your legs out as you bring your hands overhead, then jump back to standing.
• To make this harder, add in some cross jacks [6]. Open your arms out to the sides as you jump your legs wide. Cross your feet as you jump your legs together while crossing your arms in front of your chest.

Ducks: 30 seconds

• Begin by standing in a boxer stance. Your feet should be shoulder-width apart. Place your dominant leg back behind you. Your body should be facing the same direction. Your back heel can either be on the ground or off the ground. Keep your hands at your jaw to protect your face.
• Squat down, keeping your hands by your face, then return to your starting position.

One-Two Combo For Speed: 30 Seconds

• Begin by standing in a boxer stance. Keep your dominant leg back and your hands by your face. Your back heel can either be on the ground or off the ground.
• Fully extend your right hand throwing a punch, then return it back to your jaw to protect your face. Repeat on the left side.
• As you get comfortable with this combo, increase the speed.

Cherry Pickers: 30 Seconds

• Start standing with your hips square. Begin to do high knees [7].
• Once you've found your rhythm, add in the arms. As you lift up your right knee, punch your left arm overhead. Do the same with the left knee and right arm.
• Stay light on your toes, increasing your pace as you become comfortable with the movement.

Three-Four Duck: 30 Seconds

This moves focuses both on offense and defense, which is critical in boxing.

• Start by standing in a boxer stance. Make a fist with both hands, keeping them by your face.
• Pivot your front foot as you simultaneously throw a front hook (your three). Your elbow should be high and close to a 90-degree angle. Bring your front hand back to your face for protection, then repeat with your back arm.

Quick Feet: 30 Seconds

• Begin by standing in a boxer stance.
• Keeping the weight on the balls of your feet, lift them off the ground as quick as you can.
• This is quick footwork, and it should be light and fast.
• To progress this move, add in uppercuts. This should be a fast hand over hand motion, with your palms facing in as you roll your shoulders.

Push-Ups: 30 Seconds

• Come into plank position with your arms and legs straight, shoulders above the wrists.
• Take a breath in, and as you exhale, bend your elbows out to the sides and lower your chest toward the ground. Stop as soon as your shoulders are in line with your elbows. Inhale to straighten the arms.
• If this is too difficult, do this exercise with your knees on the floor.

Plank Punches: 30 Seconds

• Begin in a plank with your feet slightly wider than your hips for added stability.
• Keeping your torso stable, raise your right hand and throw a punch, then return your right hand back to the floor.
• Raise your left hand, throw a punch, and return it to the floor. Be sure not to rock your hips.

Mountain Climbers: 30 Seconds

• Start in a traditional plank — shoulders over hands and weight on just your toes.
• With your core engaged, bring your right knee forward under your chest, with the toes just off the ground. Return to your basic plank. Switch legs, bringing the left knee forward.
• Keep switching legs, and begin to pick up the pace until it feels a little like running in place in a plank position.

Combat Burpee: 30 Seconds

• Lower into a crouching squat with your hands on the floor.
• Do a squat thrust by jumping your feet back into a plank position.
• Do one basic push-up, bending the elbows and then straightening back to plank.
• Jump the feet forward to the hands, and come into a squat.
• Throw a one-two combo (jab and cross).

Cool Down, Boxer Sit-Ups: 30 Seconds

• Lay on your back with bent knees and feet flat on the ground, and place your hands on opposite shoulders.
• Keeping your heels on the ground and your toes flat to the ground, engage your abdominal muscles, and gently lift your head first, followed by your shoulder blades, coming into a full-sit up position.
• Throw a one-two combo (jab and cross), and with control, come slowly back to lying on your back.

Repeat for one more round.