The Prodigy is not an aerobically hard workout but it is a challenging one. Form, balance, coordination, tendon strength, core, abs, glutes and calves are just some of the muscle groups that are recruited so the body can be kept steady and the movements precise. Stability and precision are exactly what you need here. Pay attention to form, particularly as you execute the Turning Kicks. They have to be slow, smooth and controlled in order to work your hip flexors and supporting leg tendons. Make your punches controlled and coordinate your body movement and foot and hip rotation to move your whole body weight behind each one. Breathe deep and evenly throughout. Add EC for a challenge to your endurance.
Extra Credit: 1 minute rest between sets.