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This is a good daily workout which will provide a strong foundation to your chops. There are also intermediate and advanced versions of this routine which venture into higher tempos.

30 minute basics - beginner

Description:

10 minutes Eights (max tempo = 180)
10 minutes Sanford (max tempo = 130)
10 minutes Eight and Four (max tempo = 150)

Routine Steps:

1. eights-120, 6 reps
2. eights-130, 6 reps
3. eights-140, 6 reps
4. eights-150, 6 reps
5. eights-160, 6 reps
6. eights-170, 6 reps
7. eights-180, 6 reps
8. sanford-110, 6 reps
9. sanford-120, 6 reps
10. sanford-130, 6 reps
11. eight-and-four-120, 6 reps
12. eight-and-four-130, 6 reps
13. eight-and-four-140, 6 reps
14. eight-and-four-150, 6 reps

Total Routine Time: 00:29:48