Today, I am writing about an intense endurance drill that, when done consistently for a month, three days a week minimum, you’ll definitely see excellent results. Caution: Before performing this particular exercise, you should read the disclaimer before attempting it, or any exercise in this blog.
This drill is timed:

• Beginner: 2 minute rounds
• Intermediate: 3 minute rounds
• Advanced: 5 minute rounds

You will need the following equipment:

• Heavy Bag or equivalent
• Fight gloves
• Stop watch or timer

Start your workout with a proper warm up and thorough stretch. Once that is finished and feel ready to train, here it is:
For the first round, begin rapid punching until the time is up, then rest for 30 seconds.
Next, with either side forward, perform a jab / cross combination consecutively for the allotted time. Then rest for 30 seconds.
The third round, perform the other side with the jab / cross combo the same as you did for the previous exercise.
In the fourth round, perform rapid hooks consecutively for the allotted time, and then rest for 30 seconds.
Finally, for the 5th round, if you have a speed bag, perform punches with both sides for the allotted time.
We’re not over yet! Now we need to do the legs. This is where you’ll need more energy. For the level mentioned above, perform the following kicks on the bag, and be as fast, explosive, and powerful as possible:

• Round Kicks
• Side Kicks

Extra Credit: If you have the time, perform other kicks that you know along side the kicks above, though you may want to wait till you perfect the basic kicks. This will help you perform more advanced kicking more naturally then starting at the bottom.
If you feel any extreme fatigue, dizziness, nausea, or any unhealthy symptoms, stop immediately. DO NOT forget to drink water.