1 hour run

30 minute yoga stretching

bodyweight work out

(40 secs work 20 secs rest x 3)

• Squat toe taps
• plank knee taps
• kneeling to squat
• plank two step kick through
• Curtsey lunge

shadow sparring 3 round 5 minutes

15 reps

Spinning kick

Hook kick

Axe kick

chamber kicks without putting leg down

Both legs

Round house:low -medium-high

Teep-block

20 minutes flexibility /stretching

Skipping 10 rounds 4 minutes

Bodily weight workout

40 second exercise x 4 rounds

One leg knee drives

In out squat jump

Walk out burpee turns

Mountain climbers

Triceps press up

Doncky kicks

Combinations (10 reps both stances)

Left back fist-right back fist-left kick-right snap kick.

One step front snap kick-stepping reverse punch-rising fire arm block- elbow.

Low palm heal strike-left hook-right elbow-left uppercut-knee-knee.

Left arcing hook-spinning knife hand strike-side kick low-cost kick high-risk kick.

Jab-cross-uppercut-front snap kick-jump scissor roundhouse kick.

Jab-stepping jab-low stamp side kick-jump side kick-knee

Left hook-right uppercut-high palm heal strike–ridge hand strike high-level push kick-right push kick-right hook kick.

Shadow sparring 3 rounds 5 minutes

30 minute run

Body weight workout

30 second exercise x5 rounds

1. Burpee turns
2. Squat- lunge
3. Mountain climbers
4. Squat side leans
5. Walk out press ups

shadow sparring – 5 rounds 3 minutes

combinations ( 5 minute rounds)

Jab-right uppercut-cross-hook-cross -left knee

right tells-left knee-elbow-spinning back elbow

low kick- body kick–spinning kick

footwork ( 2 minute rounds)

• Forward
• Backwards
• Left
• Right

30 minute run

shadow sparring – 5 rounds 3 minutes

50 burpees

50 press ups

50 lunge jumps

50 sit ups

50 squat jumps

100 mountain climbers

5 Rounds

20 hamstring raises

20 shoulder press

10-8-6-4-2 reps

Rainbow plank

Side plank

combinations( 5 minute rounds x 2)

hook – low kick-cross- left kick.

Jab-slip-jab-cross- x2 low kick-body shot-left hook-cross-jab-cross- left kick.

x2 jab-low kick- left teep – left knee

elbow- clinch – turn- knee-push away- kick.

Footwork drills ( 1 minute both stances)

Forward

Backwards

Left

right

Skipping 10 rounds 3 minutes

Body weight work out

1 minutes exercise x 4 rounds no rest

1. pikes
2. Lunge jumps
3. Press ups
4. Squat jumps
5. Crab walk
6. Skaters

30 press ups

shadow sparring 5 rounds 3 minutes

Combinations

Fake kick x2 -cross-hook-low kick x2-fake kick x2-low kick-off body kick.,

jab-slio-cross-low kick x2 -body kick-hook-cross-jab-kick

Jab-cross-body shot-left hook-cross

skipping 5 rounds 3 minutes

6 Rounds

• 20 hamstring
• 20 crab toe touches
• 20 squat hold side leans

50-40-30-20-10 Reps

Plank shoulder taps

Crunches

Shadow sparring 5 rounds 3 minutes

combinations

Left treep-left knee-elbow-teep-right kick–hook-move -kick

Double jab-step back like-minded low kick-off head kick

Jab-body cross-left hook-right uppercut-left hook-cross-left uppercut-right hook.

Left inside low kick-off body kick-right low kick-off body kick-off body kick.

Left elbow-right elbow-left elbow-spinning back elbow.

skipping 5 rounds 5 minutes

50 burpees

50 squat jumps

100 mountain climbers

50 press ups

50 lunge jumps

50 sit ups

shadow sparring 5 rounds 3 minutes

30 seconds x 3 rounds

Left kick

Right kick

Clinch knee

Jab-cross

• 100 chamber right kicks
• 100 chamber left kicks
• 100 alternative kicks
• 100 chamber right kicks
• 100 chamber left kicks kicks
• 100 alternative feels
• 100 right knees
• 100 left knees
• 100 alternative walking knees

One minute rounds (both legs)

Chamber deep hold

Chamber kick hold

Block hold

20 reps (both legs)

Side kick

Hook kick

Spinning back kick

Axe kick

Crescent kick

Jumping teep

5 mile run

Skipping 5 rounds 3 minutes

20 minute round

• 6 one leg squats (3 each leg)
• 10 kneeling to standing
• 20 pikes

Shadow sparring 5 rounds 3 minutes

Chamber kicks 70 reps

• Left kick
• Right kick
• Left teep
• Right teep

abs

50-40-30-20-10

Rainbow plank

Hand to elbow plank