– 3 x 2 min jump rope, 30 sec rest
– 15 push ups after each round
– 3 x 2 min shadow box, 30 sec rest
– 15 squats after each round
2 min rounds, 30 seconds rest
(After each round, 10 squats or 10 push ups)
R2) Boxing with Teeps and knees
R3) Boxing, teeps, knees, and elbows
R4) All weapons
R5) All weapons
R6) Punch and low kicks – focus on setting up powerful low kicks. Add in some defense as well.
R7) Punch and middle kicks – focus on setting up powerful middle kicks to the body. Add in check and returns
R8) Punch and long knee – focus on setting up powerful knees to the body.
– 3 min round: 30 seconds straight punches at steady, continuous pace, 30 seconds of single or double power punches. Repeat for the whole round.
– 50 leg lifts
– 50 crunches
– 50 Russian Twists (left/right = 1 twist).