“Cardio-Kickboxing Circuit”

Warmup:

3 minutes on bike

3 minutes on heavy bag

Main:

3 rounds of 3 minute shadowboxing with 60 seconds of crunches on ball

3 rounds of 3 minute hitting bag with 30 seconds of alternate arm kettle bell swing with squats

Circuit 1 ( 2 cycles with 20 reps for each exercise)

1. Total Gym Outer shoulder cable circles
2. Single Arm Kettlebell military press on ball
3. 21s
4. Total Gym Lying Tricep Extensions

Circuit 2 ( 1 cycle with 20 reps for each exercise)

1. EZ bar bench press on ball 
2. Total Gym Assisted Pullups
3. Alternate Kettle bell swings with squats
4. Crunches

Cooldown:

10 minutes on crosstrainer