i find this much better for atleticism and breaking a sweat to attain the leans
i prefer to either do combos or double punches as hard as i can in 100 reps sets
as for kicks i do them in 50 rep sets, always aim for height in kicks
and running with alot of clothes on in the winter to simulate the summer in order to allow the body to flush out subcutaneous toxins/fat/water better. probably have to start using a plastic trash bag under my sweatshirts for running because cotton tends to get to scratchy on the skin when sweating while running