During this precisely 47-minute class, you begin with mat work before heading over to the bag. After the warm-up, you work each area of the body in 20-second intervals with a 10-second rest in between. Expect a vigorous routine of burpees, jump squats, push-ups and alternating lunges, rewarded by a much-needed stretch at the end of the round. Next up, you are given varying sequences of jabs, crosses, uppercuts and, best of all, kicks to complete for one- to two-minute rounds to test your cardio, endurance, and technique. But that’s not all. The killer plank finisher rounds off the class and sets you up for the day.
