This routine features 2 unique complexes: one that’s strength-oriented and another that’s cardio-focused. You’ll need a single kettlebell for Complex 1. Start with a 12-16kg bell and slowly build up from there. The kettlebells we recommend with a larger base and handle can be found at GardenOfGainz.com. You can modify with a dumbbell if needed. And all you’ll need is your bodyweight for Complex 2 with these sweat-soaking punching combos that will give you the best equipment-free cardio workout of your life in small spaces.

COMPLEX 1: BELLS COMPLEX

Perform each move for 30 seconds with no rest between moves:

1. Sprawl- Left/Weak Side
2. Snatch- Left/Weak Side
3. Squat- Left/Weak Side
4. Sprawl- Right/Strong Side
5. Snatch- Right/Strong Side
6. Squat- Right/Strong Side

Rest 30-60 seconds. Move on to Round 2.

COMPLEX 2: BOXING COMPLEX

Perform each move for 30 seconds with no rest between moves:

1. Step & Jab- Southpaw Stance
2. Stepback & Straight- Southpaw Stance
3. Slip & Hook- Southpaw Stance
4. Step & Jab- Orthodox Stance
5. Stepback & Straight- Orthodox Stance
6. Slip & Hook- Orthodox Stance

Rest 30-60 seconds. That’s 1 cycle. Do 2-4 total cycles.