Footwork + strikes = cardio with purpose. The bounce sections groove ring movement and prime the calves; the punches raise your heart rate while sharpening rotation; the side kicks open hips and build lateral power. It’s a compact flow that leaves you sweaty, springy, and sharper with every round.

Stay light and reactive on the balls of your feet during bounces, hands up protecting your face. On punches, twist through the hips and shoulders, then snap back to guard. For side kicks, chamber the knee first, extend the heel to “push” the target, and re-chamber before setting down - control beats height.