This workout has pauses so the workout will take an extra 15-25 minutes. When you do this one make notes on what the 5 rounds are. Then you can do these rounds without the video. There is a lot of shadow boxing here & you can make the intensity level as high or as low as you wish. To increase the workout be explosive with your movements. Round 1: Constant footwork with random punches. Round 2: Constant footwork with random evasive movement. Round 3: Constant side to side evasion with random punches. Round 4: Constant body mechanics with random punches. Round 5: Constant footwork incorporating all we did in the video.