Punching Bag
Credit: Photograph by Terrence Darvin

Rotational core strength is key in all the sports we play, and a session on the heavy bag is the ultimate for building rotational explosiveness. Go hard for three minutes, rest for one, and repeat for a great cardio workout.

Try: Body Blows
Keep your forehead against the bag while striking the bag repeatedly with your fists. Aim for what would be just below an opponent's ribs. Drive your punches by rotating your upper body, twisting at the hips.