You can increase intensity of the workout by performing this total-body exercise on two to three days each week. 

Do each move in sequence and rest for 20 seconds between each exercise. 

Perform the whole circuit two or two more times, allowing between one and two minutes between rounds.

Jump Rope Shuffle Boxer

Begin by jumping rope using the two-foot jump. 

After that, you can switch into a boxer shuffle, shifting weight to the right foot, while moving forward with the left leg and thumping the heel towards the ground. 

Then, quickly alternate sides, stepping back using the left foot and tapping the right heel to the front. 

Continue to switch the position of your feet as fast as you can with each turn of the rope for 40 seconds.

4-punch Combo (Jab, Cross, Hook, Uppercut)

Start in a seated posture with your left foot in front and the right foot in the back if you're right-handed (this is called the left-handed stance).  Cenforce 200  can assist you with enjoying a solid life for quite a while.

Your feet should be about an inch between them and with the front foot placed between 1 and 12 o'clock.

the back foot in between the hours of 2 and 3. keep your elbows bent and your hands just below the chin. 

Utilizing your left hand, strike straight out in front at about shoulder height. 

Follow this with a right cross shifting your back foot and rotating the hips while you punch while crossing your right arm to the side of the body. 

Perform the left hook, pulling the left arm forward and then back, and then bend the left elbow towards the left side at shoulder height. 

Make a pivot on your feet and turn the shoulders and hips towards the target while you execute the punch, keeping your opposite hand to the right just above the neck. 

Complete the sequence by making an uppercut to the right and lowering the left hand to the ribs and bending your knees, keeping your elbow near your body.

Keep the handheld in an open fist with the palm in the direction of upwards. 

Then, quickly explode upwards, kicking directly upwards until you get to the chin at a level. 

Reverse back to your starting standing position. Repeat this 4 punch combination as many times as you can for 40 seconds.

Unstable Climbers on the Mountain Climbers

Set your hands on the ball of medicine below your chest.

Then, extend your legs behind you while keeping your toes on the floor, taking the plank position. 

While keeping your core in place and the core engaged, draw the right knee towards the chest. 

As you control the movement, switch sides, and then step back using the right foot, while supporting the right knee with the chest. 

Keep switching sides as fast as possible in 40 seconds while keeping your shoulders and hips as level on the floor as possible during the entire movement.

Double Hook Cross

From a ready stance and a ready-stance position, you can perform two hooks with your left hand, moving the elbow and arm out at shoulder level before moving the shoulders and hips towards the target area to punch back-to-back in the fastest time possible. 

Follow the second hook with a right-side cross, shifting the right foot while rotating hips while the right arm passes over the body from shoulder height. 

Repeat the three-punch sequence as many times as you can for 40 minutes.

Plyo Lunges

Start in a split-stance posture with your right foot in front and the left leg back. 

Bend your knees and lower them into a lunge and allow the body to lean forward slightly. 

Jump switch your feet quickly to lunge by putting the left foot moving forward and the right back. 

Repeat the alternating side as fast as you can and do as many reps as you can in the time of 40 minutes.

Duck, Jab, Hook

From a standing position, start by executing a defense duck by bending the hips and bending the knees to lower your body to dodge a punch by an attacker. 

Then, re-extend your legs and then deliver an explosive left jab with the punch directly to the side of the body, roughly at shoulder height.  Cenforce 100 guides men's well-being.

Then, follow up with a right hook lifting the arm and elbow to the right, at shoulder height. 

Pivot onto the feet and move the shoulders and hips to punch the opponent. 

Return to the initial standing position, ready to go. Repeat this three-move sequence as many times as you can for 40 seconds.

Power-Put-ups

Start in a high-plank pose with hands just slightly wider than shoulder-width apart. 

To keep your core in place and the spine neutral, bend your elbows and let them extend towards the sides when you lower the chest towards the floor. 

Push back with force while maintaining control over your body while you remove your hands off the floor, and clap them together when possible. 

As your hands return to the floor, you can immediately move to the next set to complete as many repetitions as you can in the time allotted.