Science shows that combat moves will make you fitter and smarter. Pro Boxer is a workout that will test your coordination, breathing, speed, endurance and VO2 Max. Make sure you bounce on the balls of your feet throughout, adding fascial fitness to the list of benefits this delivers. Although it has an upper body focus, because of the sheer number of punches it doesn't neglect the power body. Bend your knees to deliver uppercuts and make sure you twist your hips every time you throw a punch. And add EC, of course.
Extra Credit: 1 minute rest between sets.