Martial Arts (Body) Weight Workout: Improve your Strength, Endurance and Speed!

Please note that you should come up with your own warm up for this workout.
A good warm up would include a form of cardio for 5 minutes followed by some light strenght exercises.
Use the amount of weight that you can handle. The weight that enables you to do the amount of recommended repetitions are suited. If you can not perform the amount of repetitions I recommended, you can decrease it. So please, no questions about what to do when you can not do the full workout! Of course you can also make it more difficult by adding repetitions. IT IS YOUR PARTY!

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Set 1:
20 Knuckle Push Ups
10 Dynamic Pull Ups
20 Squat jumps OR Squat Tuck Jumps
20 Mountain Climbers
20 Double Unders or 40 Single Unders

Set 2:
20 Dynamic Push Ups
20 Step Up Shoulder Press (10 each side)
20 Jump Between Hands
10 Dynamic Pull Ups
20 Double Unders or 40 Single Unders

Set 3:
20 Hindu Push Ups
10 Dynamic Pull Ups
20 Squat Shoulder Press
20 Crunches Push Outs
20 Double Unders or 40 Single Unders

Set 4:
5 Frenchies (hold the 3 positions for 5 seconds each)
30 Backleaning Weighted Twists
10 Barbell Punches
20 Burpees
20 Double Unders or 40 Single Unders

REST:

How much rest should you take? That depends on how advanced you are. This workout routine has as goals to increase your dynamic strenght, speed and endurance. Therefore, it is important to take the least amount of rest. This means:
0 - 30 seconds for those who are advanced
30 - 60 seconds for those who are intermediate
60 - 180 seconds for those who are beginners

Again, use your own feelings, knowledge and experience to determine how much rest you will need to be able to do the next set with perfect form.

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-- Disclaimer: Consult a physician or other medical specialist before starting a (new) workout regime. You are responsible for your own health. I am not responsible for any kind of injury or problems you might get following the usage of the information given in this video. This video is meant for educational purposes. It cannot be used as a replacement for professional guidance. Always starts your workout with a proper warm up! --