Ground and pound gauntlet.

Jump and punch your way to fighting fitness with this explosive challenge.

For this challenge all you will need is either a punch bag or a kick shield placed on the floor. You will start off with one lateral jump over the bag or shield (One rep counts as jumping over the bag and then back again) and then drop down and throw five strikes. Each time increase the jumps by one rep and the strikes by 5.

Example:

1 jump with 5 strikes.

2 jumps with 10 strikes.

3 jumps with 15 strikes.

See how many jumps and strikes you can get in within the 5 minute round.

TIP: Throw all your strikes with maximum power and aggression to get the most out of this challenge.

Sprawl and brawl.

Train to defend takedowns and punish your opponents with vicious ground and pound in this challenge.

This challenge is similar to the one above except this time you perform a sprawl rather than lateral jumps.

Example:

1 sprawl with 5 strikes

2 sprawls with 10 strikes

3 sprawls with 15 strikes.

See how many sprawls and strikes you can get in within the 5 minute round.

Punch out:

Experience some serious shoulder burn as you punch your way to fighting fitness.

For this challenge you will need a pair of light dumbbells (0.5-2kg). Start off with 5 straight punches (jab, cross) before dropping down into 1 sprawl which can be done with or without the dumbbells. Each time increase the punches by 5 and the sprawl by 1.

Example:

5 punches with 1 sprawl

10 punches with 2 sprawls

15 punches with 3 sprawls

See how many punches and sprawls you can achieve within the 5 minute round.

TIP: Avoid locking out your elbows on the punches and focus on technique for the entire 5 minutes.