You get to channel your inner MMA fighter for this one. For the jabs – keep your opposite hand up protecting your face and be sure to be up on the balls of your feet and transferring your weight when jabbing. For the knee thrusts be sure you step back and up and through the complete movement for each thrust, just like in the picture.

This workout will have roughly a 2:1 work/rest ratio.

PERFORM PER ROUND:

• 30 sec  – Right hand Jabs
• 30 sec – Left hand Jabs
• 20 sec – Right Knee thrust
• 20 sec – Left knee thrust

Rest 1 minute between rounds.

NUMBER OF ROUNDS:

• Beginner – 4
• Intermediate – 6
• Advanced – 8