This is one of functional intensity workouts. Takes 10-15 minutes and is highly adjustable for your fitness levels. I currently use ’30 seconds Work Time’ with ’15 Seconds Rest Time’. I blend in martial components as much as I can, for example keeping my hands up, focusing on footwork, etc.
Make sure to warmup and cooldown properly for you.
I included the slides for you as well :15M Bamboo Workout (0 downloads)