1. Changes: no free weights equipment, no jumping rope provided.
Boombox. Music.
Warm-up:
neck, shoulder rotations, warming up wrists, waist, knees and feet(all rotations).
Light stretching of the arm muscles, neck, torso, knees and feet. Runner’s stretch, straddle
stretch, everything standing.
Straight leg stretches in the air- front, side, circular, also with bent knees.
Intense period:
Basic kicks and punches(front kick, intro to side kick-chambering, intro to roundhouse kick-
chambering, jab, side punch, uppercut).
Knee rests on the floor, side rises, back rises, leg straight. Repeat the same with kicks.
Push ups- for intro- from the wall, intermediate on your knees, advanced- legs straight, spine
straight. Target basic muscle groups: pectoralis major and minor, deltoids, trapezius, hold push
ups for stabilizing rhomboideus major and minor, latissimus dorsi, biceps, triceps, etc.
Abs workout: sit ups, crunches, leg raises for those with lower back issues. 15 minutes
minimum.
Extra intense period after 2 initial weeks:
Added combinations of punches, kicks, punches and kicks, speed work(how many times can
one punch or kick per minute). Rest- stretches.
Cool down:
Repeat basic punches and kicks mixed with stretches.
Emphasis on stretches both dynamic and static, more on static. Verbal praise at the end of the
class to focus on positive imagery.