The document describes how to perform several martial arts moves including lunges, jabs, crosses, uppercuts, squats, back kicks, burpees, front kicks, side kicks, hooks, and full combos. It provides instructions on proper form and positioning for each move, with pictures demonstrating some of the moves. It also offers tips for modifying the intensity including starting slow, picking up the pace, adding breaks, going all out, adding a pulse, and doing full combos moving from one move to the next.

2. Lunges
Step forward with one leg,
lowering your hips until both
knees are bent at about a 90-
degree angle. Make sure your
front knee is directly above
your ankle, not pushed out too
far, and make sure your other
knee doesn't touch the floor.
Jab
Punch your
right arm
forward,
rotating your
fist down,
without locking
out your elbow.
Cross
Punch your left
arm forward,
rotating your left
hip into the
punch and lifting
your left heel off
the floor.
Uppercut
Punch your left
arm forward,
bending the left
arm and
punching
towards the
ceiling.
Squat
Stand with your feet shoulder width
apart. You can place your hands
behind your head.
Begin the movement by flexing your
knees and hips, sitting back with
your hips. Continue down to full
depth if you are able, and quickly
reverse the motion until you return to
the starting position.
Back Kick
Stand with your feet
together, arms on
guard. Bend your left
knee in towards your
chest, and then extend
your left leg behind
you, pushing out
through your left heel,
foot flexed.
Burpees
Start standing, bend your knees and
bring your hands to the floor just in
front of your feet. Walk your hands
out into a plank position, then walk
yourself back to a low squat and
stand up. This completes one rep.
Front Kick
Bend your left leg and lift
it so that it forms a 90-
degree angle. Extend the
lower part of that leg and
kick it out in front of you,
keeping your knee slightly
bent. (Imagine kicking a
door shut with your heel.)
Side Kick
Stand with your feet together,
arms on guard. Kick your right
foot to the side, striking with the
heel. Start off kicking around
shin height, kicking higher as
your flexibility improves.
Hook
Stand with feet shoulder-
width apart, knees and
elbows bent, hands in a fist
below your chin. Turn your
torso slightly as you punch
your arm in a hooking
motion so it's parallel to
the floor. Come back to
start and repeat.
Start slow- start off kicking much
lower than the pictures below. Use a
sturdy chair for support while kicking
until your balance and flexibility
improves. If squats or lunges bother
you, go down halfway or march in
place.
Pick up the pace – kick a little higher
or go lower in the lunges/squats.
Add breaks if needed – don’t be
afraid to really push yourself! If
you’re winded, add a 30-60second
break before repeating the combo.
Go all out – punch and kick as hard
and as fast as you can, just do not
forget to keep your knees and arms
slightly bent at the end of the punch.
Add a pulse – for lunges/squats, go
full depth, come halfway back up then
back to full depth. Count as 1 rep.
Full combo - do each move, one after the other, for designated reps. (ex. 1 jab, 1 hook, 1 uppercut - repeat) R = right arm/leg; L = left arm/leg.