This week's workout comes from Chris LoVarco at American Black Belt Academy. He shows Elizabeth Hashagen some of the moves from the Fight Fit class, which is structured around a five round championship MMA fight. These are five 5-minute rounds with a 1 minute break in between. There are seven exercises in each round.

In this round - Chris demonstrates non-stop knees and upper cuts to the bag. Next up is a lateral jump with a sprawl, which is followed by a mountain climber off your bag. The final move is to just punch as fast as you can into the bag in a seated position.

The key to these workouts is to go at your own pace.