Kick-Ass One Hour Routine

ok, got an hour? Try this:
5 minutes: standing squat thrusts with a twist, once you kick your legs out straight spread them wide and then bring them back before tucking them in to stand do this all as one motion.
5 minutes: punching a bag. All kinds of punches including backfists
5 minutes: kicking. All kinds of kicks
5 minutes: elbows on a bag
5 minutes static stretching
5 minutes break with water
5 minutes: standing squat thrusts with a twist, once you kick your legs out straight spread them wide and then bring them back before tucking them in to stand do this all as one motion.
5 minutes: punching with no bag. All kinds of punches including backfists
5 minutes: kicking. All kinds of kicks this time with bag
5 minutes: break with water
5 minutes: elbows on a bag
Last five minutes: lay flat on the floor holding a 10 pound medicine ball in both hands at arms length above your stomach. Tighten your stomach muscles and let the ball drop and hit you. Grab it with both hands before it rolls onto the floor and repeat for the entire 5 minutes.