Today's training routine is focused on building fight cardio using Burpees, pull-ups and a punching bag all done as a circuit.

Routine Specifics

3 Exercises:

• Burpee to Pull-Ups
• Standard Burpees
• Punching Bag

Done as a circuit, which means one exercise after another until all 3 are complete. Then rest and repeat.

Sets, Reps and Rest

• For Burpee Pull-Ups and Standard Burpees begin the first set at 10-15 reps each
• For the punching bag, hit the bag 4x as jab > cross > jab > cross which will count as 1 rep. Do this until you hit 10x on the first set.
• Rest between sets: 1-2 minutes
• Repeat for 3-5 sets
• Each additional set either match the amount of reps from previous set or drop it down 2-3 reps.

Video Breakdown

Sprawl and Brawl Cardio Program

For a complete fight cardio program you can follow, see "Sprawl and Brawl: Solo Fight Cardio Training Program". It will help you develop killer fight cardio anytime, anywhere with no equipment and only 15 min per day and 4x per week.