This Session is 3 sets with 30 seconds between sets.
Start with a "manageable" dumb-bell weight and work your way up until you get to 10-15% of your body weight. High level peeps can use 20%.
The goal is to get your heart rate in the 80-90 percent zone. You'll have to work up to this as weeks go on.
Nate Bower is a certified PTS, boxing instructor, personal trailer, and competitive athlete based out of Toronto Ontario, Canada. This channel offers boxing workouts, heavy bag workouts, high intensity interval training, motivation, timed session workout routines, and more.