Epic Fighter is a combat workout built on the least glamorous skill in fighting: 10 bounces, 10 punches, 10 bounces, 10 side kicks, 10 bounces, 10 side kicks, 10 punches. Three separate rounds of bouncing - the springy, on-your-toes footwork that never lands a blow and wins every fight anyway.

The bounces are the spine of this circuit, and giving them equal billing with the strikes is the whole point. Every fighter you have ever admired spends most of any round doing exactly this: staying light, staying rhythmic, keeping the legs loaded and ready. Bouncing between strike stations keeps your heart rate elevated and your calves and ankles under constant elastic load, so the punches and kicks are always thrown from a moving, breathing base rather than flat feet. The side kicks are the technical centerpiece - chambering the knee, driving the heel out, and balancing on a single support leg twice per circuit, ten reps at a time. Volume across sets is what builds them; each individual kick just needs to be correct, controlled and complete. The final 10 punches close the show from arms that have earned their fatigue.

Bounce on the balls of your feet with soft knees and hands up - the guard doesn't drop just because nobody is punching back. Chamber each side kick by lifting the knee first, drive the heel out with your hips behind it, then re-chamber before setting the foot down; a controlled kick beats a high one. Punch from the guard with hip rotation and full extension, snapping back to ready. Keep breathing in rhythm with the bounces - it is the metronome of the whole workout.

Epic fights are won between the strikes. That is why this card makes you bounce three times.

Make it Harder: Turn every bounce station into 20.

Make it Easier: Kick lower - waist height or below - and slow the side kicks to a 2-count per rep.