Fat Burner/Shoulder Workout

Jump Rope - 5 minutes

5-lb. dumbbell punches - 5 sets of 1 minute (with 30 seconds rest)

Run 1 mile for your best time
then:
1 set of the Shoulder Torture circuit:

... You must get 50 reps before moving to the next exercise
Military Dumbbell Press - 50 reps
Lateral Raise - 50 reps
Front Raise - 50 reps (raise to eye level)
Arnold Press - 50 reps
Cable Laterals - 50 reps
Bent Over Laterals - 50 reps