Equipment needed: Medicine balls, and boxing gloves/mitts
60 seconds for each set
Infinity arms (grabbing elbows and moving arms in figure 8 like pattern)
Supine hip lifts from mat
Standing hamstring stretch (spread legs into wide "V" position, hold back of legs near claves and pull chest towards thighs)
Shoulder stretch from quad position
Push up position, simply "pinch" shoulder blades and relase, repeat for minute.
Underhand scoop throws with medicine ball
Alternating med ball slam 5x with 5x crunch
Shot put "throws" with med ball
Rotational throws, one minute from each hip
Alternate 5x Squat with med ball while pushing arms and ball away from body, and 5x one leg pistol squat
Jog in place while pressing med ball overhead
1-2 punch 5x, then hold side plank for 15 seconds...repeat for 2 minutes
Uppercuts 5x, then other side plank...repeat for 2 minutes
Left, left, right punches 10x, then 10x "X" jumps
Hammer fist punch 5x, then 5x crunch
Regular crunch ups with arms locked and holding medicine ball, ball shoots towards sky
Russian twist, holding med ball, leaning back and touching ball behind and on each side.
Cool down and stretch as necessary
Alternate Workout (In case you don't have equip. mentioned for above workout)
Set a timer for 20 minutes
For the 20 minutes you will jump rope for 30 seconds and do some type of ab work for 30 seconds
You'll alternate between this jump rope and ab work for the entire 20 minutes.
I mentioned the Power Wheel, and the AbMat, but if you don't have these you can simply do any version of ab crunches, planks, or the like.