Round 1: Shadow Boxing
To warm up, Foster recommends punch sequences. "Find a mirror, and aim at your face and body to stay on target." Keep a boxing stance — feet staggered, nondominant foot forward, knees bent, hands raised. Stay light on toes, and move in a semicircle, throwing rapid punches (any combination of the four illustrated here). Go for three minutes. Rest one minute. Repeat, this time holding three-pound dumbbells. Rest another minute. Do a final round holding five-pound dumbbells.