This 5 minutes routine done every morning will start up your day to make you feel stronger, sharper and ready to deal with anything.

All it takes is 5 minutes. No gym and no-equipment required. Bodyweight only.

It will prime your mind, prime your body and will set the tone for the rest of the day.

Not only that but it will begin to build the discipline and the habit of training.

Follow along with the audio instructions for a 5-minute training session you can do anywhere.

Video Breakdown

What You'll Need

• Space: Enough room to shadow box or access to a heavy bag (optional).
• Energy: intensity and aggression to every punch and every rep.
• Optional Extras: Add knees or kicks to shadow boxing combos for an extra challenge.

Round 1: Shadow Boxing (2 Minutes)

The first round is all about sharpening your striking and building cardio through shadow boxing. Optionally, you can do this on the heavy bag instead of shadow boxing.

Listen to the audio cues to guide you through each punch and each combination to throw.

Here's a taste of what you'll do:

• Jab Variations: Single jabs, double jabs, and jab-cross combos.
• Hooks and Uppercuts: Lead hooks, double hooks and uppercuts.
• Crosses: Powerful crosses.
• Movement: Step and pivot after each combo to mimic real fight footwork.

Pro Tip: Execute every strike with aggression, as if you're in a fight.

Want to increase the intensity? Throw a knee or kick after each combo. The round ends with a 10-second sprint of combos to build your stamina.

Rest (1 Minute)

• Rest: Take a 1-minute break to walk, breathe and reset. Focus on controlled breathing to prep for Round 2.

Round 2: Burpees (2 Minutes)

Round 2 is a full-on Burpee challenge designed to push your endurance to the limit. This isn't about pacing yourself - it's about cranking out as many full Burpees as possible in 2 minutes.

Here's the breakdown:

• Full Burpee: Perform a push-up, explosive squat jump and land ready for the next rep.
• Pace: Keep moving continuously - no breaks, just relentless flow.
• Modification: If needed, skip the push-up or jump, but aim for the full movement to maximize results.

With only two rounds in this session, give it everything you've got. The audio keeps you motivated, counting down the final 30 seconds to ensure you don't let up.

Why This Workout Works

This 5-minute session from "Sprawl and Brawl" program combines striking and bodyweight exercises for full-body conditioning.

Keeps you moving with clear audio instructions, eliminating guesswork.

Builds fight-ready stamina in just two rounds, perfect for busy schedule. But, you need to be hitting this for 15 minutes. That's your goal.

Take It Further with "Sprawl and Brawl"

Loved this 5-min session? The full "Sprawl and Brawl" program offers 5 rounds per session, with 4 full audio sessions. In just 15 minutes a day, 4 times a week, you'll develop killer cardio, sharper your striking and develop fight stamina. Whether you're a fighter or just want to train like one, this program will deliver.Grab the "Sprawl and Brawl" Program Now!