Now I'll be straight up...ordinarily, I don't really care about
the number of calories burned in a workout. It's about the
calories you burn AFTER that are the most important for
fat-loss.

This workout, however, burns those 399 calories AND
gives you the massive metabolic "afterburn" that good
hard training SHOULD get you for maximum results.


It's a "zero equipment" kickboxing-style workout

The secret to this workout is metabolic density training...
you approach it just like you would a fight. With each
round, you try to get better and do MORE work than the
first round.

Perform these 3 exercises as many times as possible
in three minutes without any rest. After your three minutes
is up, rest 45 seconds and repeat once more. Your
second time through, try to get through the 3 exercises
more times.


Round 1) 

           Squat to Punch – 10 Reps
          “T” Pushups – 6 Reps Per Side
           Reverse Lunge To Front Kick – 10 Reps Per Side

After you complete Round 1 two times, rest 1 minute
and move to Round 2.

Perform these 3 exercises as many times as possible in
three minutes without any rest. After your three minutes
is up, rest 45 seconds and repeat 2 more times. Try to
outwork each previous circuit.


Round 2) 

          Ali Shuffle w/ arms straight overhead – 30 Reps
          4 Punch/2 Knee Combo – 10 Reps
          Close Grip Pushups  w/ 2 second pause in bottom position - 6 Reps


Round 3) The “AB Knockout” Round

Do this round as many times as possible in 6 minutes…

         Side Plank Punches – 12 Reps Per Side
         Total Body Extensions – 12 Reps
         Cross Body Mountain Climbers w/ 2 Second Pause – 12 Reps
         Burpee/ 4 Punch Combo – 6 Reps
         Rocking Plank w/ Feet Elevated – 12 Reps


This is a KILLER workout and NO equipment required!

Want more workouts like this? Get 16 WEEKS of
home kickboxing workouts here!