Jason Klofstad

Equipment Needed:
* Punching bag (hanging or free-standing)
* Lightweight bag gloves or wraps
* Medicine ball
* Dumbbells

This circuit combines upper body, lower body and core work together. Like many other circuits, the exercises are designed to be done back-to-back in immediate succession. If you push yourself during each sequence, you will challenge your muscular endurance and conditioning simultaneously.

• The medicine ball should be moderately weighted, around 4kg (10 lb) for most. As you get stronger, progress to a heavier ball.

• The dumbbell weight will vary depending on your strength and bodyweight. They should be no less than 15 lbs. for anyone, even starting out. The weight of the dumbbells should be enough to challenge you during each lunging sequence. You should be struggling to get additional reps as the sequence time ticks down. If you can cruise through the lunges with no problem, your weights are much too light and you need to increase. Remember, you're limiting your own success by going too light.

• Bag gloves or wraps are recommended because you won't have to fumble with taking the gloves on and off after each punching sequence to hold the dumbbells.

• The lunges can be walking or alternating. Either way, keep a fast pace, a full range and limit your rest time between reps as much as possible.

• Ab twists are done in a seated position with the body in a "V". Bring your heels off the ground and hold the medicine ball in the hands with the arms extended. Twist the body to one side, allowing the ball to touch the ground (or close to it) while the lower body twists slightly in the opposite direction. Alternate to the other side and continue for the allotted time. The feet should be off the ground and unsupported the whole time, but if this is too challenging, place the feet on the ground with the toes braced up against a wall.

Boxing 30 sec.
Lunges 30 sec.
Ab Twists 30 sec.

Boxing 45 sec.
Lunges 45 sec.
Ab Twists 45 sec.

Boxing 60 sec.
Lunges 60 sec.
Ab Twists 60 sec.

Boxing 90 sec.
Lunges 90 sec.
Ab Twists 90 sec.

Boxing 60 sec.
Lunges 60 sec.
Ab Twists 60 sec.

Boxing 45 sec.
Lunges 45 sec.
Ab Twists 45 sec.

Boxing 30 sec.
Lunges 30 sec.
Ab Twists 30 sec.