This simple but deadly routine features 2 unique complexes: one that’s resistance-oriented and another that’s cardio-focused. You’ll need a bouncing med ball for Complex 1, though you can modify with the non-bouncing alternatives as shown in the video. Start with a 5-10 pound ball and slowly build up from there. The bouncing med balls we recommend can be found at GardenOfGainz.com. 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: MED BALL COMPLEX

Perform each move for 45 seconds with no rest between moves:

1-Leg Slams- Left/Weak Side
1-Leg Slams- Right/Strong Side
1-Leg Chest Passes- Left/Weak Side
1-Leg Chest Passes- Right/Strong Side

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

COMPLEX 2: BOXING COMPLEX

Perform each move for 90 seconds with no rest between moves:

1-1-2 Combos- Southpaw Stance
1-1-2 Combos- Orthodox Stance

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