3–4 Rounds 30s Straight Punches 30s Rest 30s Uppercuts 30s Rest 30s Knees (Right Side) 30s Rest 30s Knees (Left Side) 30s Rest 30s Front Kicks (Right Leg) 30s Rest 30s Front Kicks (Left Leg) 30s Rest 1 Minute Plank 1 Minute Rest 💥 How to Do It You can do this on a punching bag (highly recommend gloves if it’s your first time)… Or right in your living room with no bag — just move with intention, keep your form tight, and push the intensity. ❤️‍🔥 Goal Keep your heart rate high, stay loose, and move like you’re in a real round. This one hits cardio, core, explosiveness, and combos.

We are selecting five compound exercises — one movement for each major pattern: 1. Upper Body Push: Dumbbell Bench Press 2. Upper Body Pull: Dumbbell Bench Row 3. Upper Body Overhead Press: DB Shoulder Press 4. Lower Body Pull: Dumbbell Deadlift 5. Lower Body Push: Dumbbell Squat You’ll complete 6 sets of each exercise before moving on to the next. This entire workout uses only dumbbells but produces maximum strength, stability, and nervous-system recruitment. 📚 Set Structure (6 sets per exercise) Sets 1 & 2 — 5-Second Eccentric Reps - 5 seconds on the way down - Explode up - Should hit failure at 6–8 repsThis builds control, tendon strength, and raw power. Sets 3 & 4 — 5-Second Pause Reps - Drop down quickly - Pause for 5 seconds at the bottom - Explode up - Should hit failure at 6–8 reps This teaches stability, tension, and perfect positioning. Sets 5 & 6 — Tempo Speed Reps - Quick, clean reps - Full range of motion - Go to failureThis lights up the nervous system and finishes the muscle completely. ⏳ When you finish all 6 sets, THEN move to the next exercise. Slow down, take your time. This is true strength-building work — simple, brutal, effective, and designed to make you strong as hell without much equipment. 📣 Questions, comments, wins… drop them below! Let’s keep building. Pitbull energy only. 🐺🔥

Weigh in done, home workout complete! Protien shake and then breakfast! 💪🏽 happy snow day 🏂❄️☃️

Weigh in ✅ killer chest workout with Felix ✅ breakfast ✅

Smoothie time