This routine features 2 unique complexes: one that’s strength-oriented and another that’s cardio-focused. You’ll need a pullup bar/suspension trainer/gymnastics rings and a pair of dip/row bars for Complex 1 (see our recommendations at GardenOfGainz.com). 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: BODYWEIGHT COMPLEX

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

1. Pullups to Inverted Rows Dropset
2. Dips to Pushups Dropset
3. Alternating Split Jumps to Lunges Dropset

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