Striking builds sharp conditioning and rotational power, but it doesn't build much raw pushing or posterior-chain strength on its own. Calisthenics fills exactly that gap, and it doesn't require a single piece of gym equipment — just a bit of floor space and the willingness to mix disciplines in the same session.
Bodyweight strength work — push-ups, squats, planks, lunges — builds the structural strength that makes every strike hit harder and every round feel easier to sustain. Meanwhile, the striking keeps the session from turning into a plain calisthenics circuit; you're still drilling reactive technique, just with strength work woven through it as active recovery.
Under Advanced Settings, the Include Calisthenics toggle adds bodyweight exercises like jumping jacks and high knees directly into your combo rounds. Rather than treating strength work as a separate workout bolted onto the end, it's interleaved with striking — so your heart rate never gets the chance to fully settle, and your muscles get a break from throwing strikes without the round actually slowing down.
Five rounds, alternating focus:
If your solo sessions have started to feel like pure cardio with nothing left for strength, flip on Include Calisthenics. It's a small setting that turns a striking-only workout into genuine full-body conditioning, no gym required.