Upper body: Rotating shoulder presses. Start with the dumbbells at shoulder height with your palms facing towards you. Press the dumbbells up and across your body by rotating at your hips as if throwing an uppercut.

Lower body: Jump lunges. Start in a lunge position. Jump up and switch legs landing back in the lunge position.

Core: Triangle crunch. Place one foot across your knee with the other leg extended to form the triangle position. As you crunch up pull your straight leg towards you.

Cardio: Lateral jogging. Set up either a speed ladder or a row of cones. Perform a side jog from side to side as fast as you can whilst keeping your knees high.

Ground and pound with side control. Start from the mount and throw 10 strikes before moving to knee ride and throwing another 10 strikes. From here drop to the side control position by placing your body on the floor next to the bag whilst keeping hold of it with one hand. Throw 10 strikes with your free hand before moving around the bag to side control on the opposite side (keep your hands in contact with the bag as you move). Go from side control back to knee ride and then finish back in mount before starting again.

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