For this workout all you will need is a kick-shield. It mixes plyometrics along with striking drills to give you an anaerobic workout that will help to strip plenty of body fat. Aim to complete the circuit 3 times with a 1-2 minute rest in between rounds and then build up to 5 full circuits. Once you are used to that then give the Kick-shield challenge a try and post your time on here. 

Kick-shield workout:

Spend 5-10 minutes warming up before starting this workout.

Lateral jumps x12 reps: Place the shield on its side and then jump sideways over it aiming to land soft by bending the knees on impact.

Knee ride left x50 strikes: Place your right knee on the shield and position yourself to the left of the shield. Throw 50 strikes using a mixture of straight punches, elbows and hammerfists.

Explosive press up x12 reps: Place your hands either side of the shield and perform a press up. Explode back up and jump your hands onto the shield. Jump off and repeat.

Jump squats x12 reps: Hold the shield across your chest and perform a squat. Explode back up and jump your knees up aiming to touch the shield with them. Land soft and repeat.

Knee ride right x50 strikes: Same as before but this time place your left knee on the shield and position yourself to the right side.

Get ups x12 reps: Lie on the floor and hold the shield across your chest. Explode up onto your feet without using your hands. Return to the floor with control and repeat.

Mount x50 strikes: Place both knees either side of the shield to take the mount position and throw a mixture of punches, elbows and hammerfists.

Front jumps x12 reps: Place the shield on its side and perform a front jump over it aiming to lend soft by bending your knees on impact. Spin round and repeat.

Killer kick shield challenge:

Aim to do 5 rounds of the above workout in the quickest time possible. See if you can complete it all in less than 20 minutes.

Spend 5 minutes cooling down and stretching at the end.