shadow sparring 10 minute round

5 rounds 3 minutes 1 minute sit ups

1. Jab- body cross – left hook- right knee- right elbow
2. Step of to side -left knee
3. Jab- body cross- left hook-right knee-right elbow- step forward right knee.
4. Jab-cross-left hook-right knee-right elbow-step forward -right knee-left elbow -right knee.
5. Free style

body weight workout

40 second exercise 20 seconds rest

• One lunge one squat
• Shoulder tap- toe touch
• Bridge
• In out squats
• Plank rotation – press ups
• Squat – calf raises
• Mountain climbers
• Lunges
• Plank jack-arm raises
• sit up Toe touches
• Walkers
• Squats
• Side lungeslunge

both stances

10 jabs

10 cross

10 hooks

10 elbows

10 knees

10 jab-cross-hook-elbow-knee

10 burpees

20 start jumps

10 plank walks

20 high knees

And 30 seconds exercise

• Sit up twist
• V ups
• Russian twists
• Climbers
• Side crunch right
• Side crunch left
• Side plank left
• Side plank right
• Elbow – knee sit ups right
• Elbow – knee sit ups left

one hour run

workout one

30 second exercise x 2

1. High knees
2. Squat jumps
3. Side lunge knee right
4. Side lunge knee left
5. Mountain climbers
6. Plank
7. Skaters
8. Burpees
9. Squat pulse
10. Crab toe touches
11. Squat jumps twist
12. Start jumps
13. Lunge jumps

Abs

30 seconds exercise

• Rainbow plank
• Sit up twist
• V-ups
• Russain twists
• Climbers
• Side crunch
• Side plank left
• Side plank right
• Leg raises

workout two

39 second exercise x 2

• Single leg deadlift
• Wide squats
• Leg raises
• Hamstring raises
• Donkey kick left
• Donkey kick right

workout three

30 second exercise

1. Press ups
2. Shoulder taps
3. Arm circles
4. Diamond push ups
5. Tricept dips
6. plank
7. Shoulder press up
8. Arm circles
9. Plank rotation
10. Side triceps press left
11. Side triceps press right
12. Reverse plank
13. Walk out press ups
14. Triceps push ups
15. Side plank right
16. Side plank left

shadow sparring 10 minute round

bodyweight workout

30 second exercise -30 second test x 3

• Star jumps
• Leg raises
• Lunge pulse right
• Lunge pulse left
• Squats
• Press ups

shadow sparring 5 rounds 3 minutes 1 minute burpees

1. jab-cross-left body kick-left head hook-right hook-left hook-right kick.
2. Leg kick blocks
3. Jab-cross-left body kick-left head hook-right hook -left hook-right body kick-lean back-cross-hook-kick.
4. Body kick blocks
5. Count down techniques

Abs 50 seconds exercise -10 second test

Walkers

Leg raises

Side crunch left

Side crunch right

Rainbow plank

Sit ups

Body Weight workout

30 seconds on 39 second test x3

• Star jumps
• Side leg raises right
• Side leg raises left
• Squat twist right
• Squat twist left
• Shoulder press
• Lunge knee drive right
• Lunge knee drive left
• Punching on spot
• In out squat

Shadow sparring 5 rounds 3 minutes

100 chamber kicks left

100 chamber kicks right

100 front kicks right

100 front kicks left

30 minute run

bodyweight workout

40 second exercise 15 second test x3

Squats

Lunges

Press ups

Kneeling-squat

Crab toe touches

shadow sparring 3 rounds 5 minutes

1 minute x3

Right body kick

Left body kick

Jab-rcross

Clinch knee