• Warm-Up

  • Ropework

    • Bounce

      • Side-to-Side

      • Forward-and-Back

      • Jumping Jack

    • Alternate Feet

      • Hop

      • High Knees

      • Sprint

• Movement Preparation

  • Dynamic Stretches

    • Neck

      • Up-and-Down

      • Side-to-Side

    • Shoulders, Arms and Chest

      • Arm Swings

        • Up-and-Down

        • Criss-crosses

      • Arm Circles

        • Forwards

        • Backwards

    • Abdominals and Back

      • Up Dog / Down Dog

      • Inchworms

      • Torso Twists

    • Hips

      • Hip Hinges

      • Hip Circles

      • Hip Turnouts

      • High Kicks with Toe Touches

    • Knees

      • Squats

      • Lunge Twists

      • Knee Circles

    • Ankles

      • Ankle Circles

        • Clockwise

        • Anti-clockwise

  • Shadowboxing

    • Basic Punches

    • Basic Combinations

    • Specific Techniques

    • Specific Combinations

• Main Workout

  • Padwork / Partnerwork

    • Single Punches, Blocks, Head Movement, and Footwork techniques.

    • Layering / Stacking / Looping combinations

  • Bagwork

    • Specific Punches / Combinations

    • Punches with Head Movement and/or Footwork

    • Styles and Tactics

    • Power

  • Floorwork

    • Legs

      • Squats

      • Lunges

      • Squat Jumps

      • Lunge Jumps

      • Burpees

    • Arms

      • Push-Ups

        • Wide Grip

        • Normal

        • Diamond

      • Dynamic Planks

        • High Plank / Low Plank

        • Punching Plank

    • Core

      • Sit-Ups / Crunches

      • Leg Raises / Scissor Kicks / Cross-overs

      • V-Ups / Toe Touches

      • Back Raises / Skydivers

      • Mountain Climbers / Frog Jumps

      • Static Planks

• Cool Down

  • Ropework

• Tissue Restoration

  • Static/Dynamic Stretches

    • Neck

      • Up-and-Down

      • Side-to-Side

    • Shoulders, Arms and Chest

      • Arm Swings

        • Up-and-Down

        • Criss-crosses

      • Arm Circles

        • Forwards

        • Backwards

    • Abdominals and Back

      • Up Dog / Down Dog

      • Inchworms

      • Torso Twists

    • Hips

      • Hip Hinges

      • Hip Circles

      • Hip Turnouts

      • High Kicks with Toe Touches

    • Knees

      • Squats

      • Lunge Twists

      • Knee Circles

    • Ankles

      • Ankle Circles

        • Clockwise

        • Anti-clockwise

  • Shadowboxing

    • Recap

    • Freestyle

    • Slow to a stop.

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