ROUND 1 Warm up: You'll want to include continuous, dynamic movements mobilising your entire body. This workout taps into every aspect of your fitness. Pick any two from - downward dog, pigeon stretch, planks, side planks and hollow holds. Hold each stretch for 30 seconds, then rest for 30. Repeat once more. ROUND 2 Skipping: Pretty self-explanatory. Skip for a minute, rest 30 seconds. Repeat once more. Burpees if you can't skip. ROUND 3 Bag work: Perform a combination of jabs, hooks and uppercuts for a minute. Rest for 30, repeat once more. ROUND 4 Dynamic core work: pick two from - toe taps, mountain climbers, high plank with shoulder taps and Russian twists. Work for 60 seconds, rest 30, then repeat. ROUND 5 Static core work: high plank moving into a low plank for a minute, then rest 30 seconds. Follow with a minute on side planks, then 30 seconds rest. ROUND 6 Strength (lower body kettlebell work): 30 seconds kettlebell swings into 30 seconds goblet squats. Rest 30 seconds, then repeat. ROUND 7 Bag work: Perform a combination of jabs, hooks and uppercuts for a minute. Rest for 30, repeat once more. ROUND 8 Strength (upper body kettlebell work): 30 seconds kettlebell shoulder press, 30 seconds push ups. Rest for 30, then move into single arm kettlebell rows and kettlebell head circles. ROUND 9 HIIT (following a tabata protocol): Burpees for 30 seconds, mountain climbers for 30. Rest for 30 seconds, then move into push ups for 30 seconds then fast feet on the spot for a further 30.

Stretch (full body static): this round is part of the warm-down. Pick from the downward dog, pigeon stretch, planks, side planks and hollow holds. Hold each stretch for 30 seconds, then rest for 30. Repeat once more.