FITNESS
- PRESS UPS x 10
- WIDE PRESS UP x 10
- DIAMOND PRESS UP x 10 (1 after another = a set)
- CRUNCHES x 10
- TOE TOUCHES x 10
- BRIDGES x 10 (1 after another = a set)
- BURPHES x 10
KICKS
- JUMPING ROUNDHOUSE KICK
- JUMPING OUTER CRESENT KICK
- BACK KICK
EVASIONS
- PUSHBACK
- SIDE STEP
LINE WORK and PADWORK COMBINATIONS
- JAB, DOUBLE JAB, CROSS, UPPERCUT, CROSS, HOOK, SIDE KICK
- UPPERCUT, HOOK, CROSS, JAB, DOUBLE JAB, PUSH KICK
- JAB, CROSS, HOOK, JUMPING ROUNDHOUSE KICK
- JAB, CROSS, PIVOT (anti clockwise), UPPERCUT, HOOK, SIDE KICK
- JAB, CROSS,DOUBLE JAB, PUSH KICK, BACK KICK
- SIDE KICK, BACK KICK
- CROSS, HOOK, CROSS, SIDE STEP (rear leg) TURNING KICK
- JAB, CROSS, UPPERCUT, CROSS, SIDE STEP (front leg) SIDE KICK
- JAB, CROSS, PUSHBACK, CROSS, UPPERCUT, CROSS, AXE KICK (front leg), CROSS
PARTNER SPARRING DRILL – ATTACK and DEFENCE
- Partner 1: JAB, CROSS, ROUNDHOUSE, HIGH INWARD PARRY(rear hand, front hand)
- Partner 2: HIGH INWARD PARRY (rear hand, front hand), COVER UP GUARD (front leg), JAB,CROSS