CARDIO
For 45 to 60 minutes daily: Interval training, sprint work, plyometric drills, and speed rope.

ABS SERIES
Every other day, do 3 sets of 25 reps of each move:

Crunches Lie on floor with knees bent, feet flat, hands behind head; crunch upper body up so shoulder blades lift off floor, pause, and slowly lower back down.

Leg Raises Lie on floor with legs extended; with legs glued together and straight, raise legs perpendicular to floor, then slowly lower to a few inches above floor.

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Reverse Crunches Lie on floor with legs extended, feet hovering a few inches off floor; tuck knees to chest, pause, then lower back to start without allowing feet to touch floor.

Toe Touches Lie on floor with legs extended, arms by sides. Raise legs perpendicular to floor, and lift torso off floor to reach arms to touch toes; slowly lower back to start.

Traditional Sit-Ups Lie on floor with knees bent, feet flat, hands behind head; engage abs and lift upper body until you're fully upright; slowly lower back to start.

UPPER-BODY SERIES
Start the series with a 1-mile warm-up on the treadmill:

Press and Push-Up Superset
Alternate between dumbbell presses and push-ups, for five rounds total. Do this rep scheme for the dumbbell presses: 10 reps, then 9 reps, then 8, 7, and finally 6. You'll do 15 push-ups immediately after the presses each time. Take a 15- to 30-second break between rounds.

Fly and Push-Up Superset
Alternate between bench-press flys and push-ups, for five rounds total. Do this rep scheme for the bench press flys: 10 reps, then 9 reps, then 8, 7, and finally 6. You'll do 10 push-ups immediately after the flys each time. Take a 15- to 30-second break between rounds.

Dumbbells Curls
Do 4 sets of 15 dumbbell curls, taking a 30-second break between sets.

Hammer Curls
Do 3 sets of 12 hammer curls, taking a 30-second break between sets.

Kickback and Dip Superset
Alternate between dumbbell kickbacks and bench dips, for four rounds total. Do 15 dumbbell kickbacks, then immediately do 20 bench dips. Take a 15- to 30-second break between rounds.

PLYOMETRIC SERIES
Complete in circuit fashion for 3 rounds. Take 2-minute rests between each round, and no rest between exercises:

Box or Bench Step-Ups 20 each leg
Box Jumps or Jumping Over a Step 20 reps
Side Step-Ups on a Box or Bench 20 each leg
Jump Squats 20 reps
Burpees 15 reps
Bench Push-Ups 25 reps

BOXING TRAINING
Every workout day ends with 3 hours of boxing:
Heavy bag
Speed bag
Hitting the mitts
Jump rope