This routine features 2 unique complexes: one that’s strength-oriented and another that’s cardio-focused. You’ll need a pair of dumbbells for Complex 1. Start with a pair of 25-50 pounders and slowly build up from there. The adjustable dumbbells we recommend can be found at GardenOfGainz.com. You can modify with kettlebells if needed. An agility ladder is highly recommended for Complex 2 to maximize the fat-frying footwork. You can get the best at-home agility ladder option we show in the instructional video by going to GardenOfGainz.com. You can also create your own agility ladder by using masking tape or chalk outlines on the floor or just mimic the footwork to the best of your ability in free-space.

COMPLEX 1: BELLS COMPLEX

Perform each move for 60 seconds with no rest between moves:

1. Dumbbell Bulgarian Split Squats (30 seconds/side)
2. Dumbbell Chest Presses
3. Dumbbell Hip-Hinges Complex (30 seconds/stance)

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

COMPLEX 2: BOXING COMPLEX

Perform each move for 60 seconds with no rest between moves:

1. Ladder Linear Footwork- Southpaw/Orthodox Stance
2. Ladder Linear Footwork + Jab- Southpaw/Orthodox Stance
3. Ladder Linear Footwork + 1-2- Southpaw/Orthodox Stance

Rest 30-60 seconds. That’s 1 cycle. Do 2-4 total cycles. Be sure to switch stances each round and do an even number of cycles.