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The 30-minute kickboxing-inspired workout is composed of nine stations with everything from speed bag skills to jumping rope. Stations one and two focus on strength building and incorporate equipment such as dumbbells and medicine balls. Stations three through eight are the "old school" stations, where you get to strap on your boxing gloves and beat up on the 100-pound heavy bag. Station nine strengthens your core stronger with Bosu ball crunches and medicine ball twists. Trainer is always included!