Punches:

• Jab
• Cross
• Hook
• Backfist
• Upper cut
• Ridge hand
• Elbow
• Spinning backfist
• Static and walking punching combinations.

Kicks:

• Front Kick
• Round Kick
• Side Kick
• Reverse round kick
• Crescent kick
• Axe Kick
• Knee
• Back kick
• Spinning kick
• Static and walking kicking combinations.

Blocks:

• Punch block
  • Right leg back, left hand block punch outwards, palm facing in, reverse punch.
  • Left leg back, right hand block punch outwards, palm facing in, reverse punch.
  • Parry, duck, uppercut.
  • Right leg back, left forearm raised to block, reverse punch.
  • Left leg back, right forearm raised to block, reverse punch.
  • Right leg back, left forearm push to right, hook.
  • Left leg back, right forearm push to left, hook.
• Kick Block
  • Right leg back, left arm block kick pushing it right with forearm, round kick.
  • Left leg back, right arm block kick pushing it left with forearm, round kick.
  • Raise front leg blocking kick with shin, front kick. Repeat both stances.

Fitness:

Press Ups            x35

Sit Ups                 x35

Bag work            5 x 1.5min round

Skipping              5 minutes

Plank                   1.5 minutes

Sparring              5 x 1-minute rounds (with anyone within the club)

Horse Riding Stance – with punches        1.5 minutes