Punches:

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

Kicks:

• Front Kick
• Round Kick
• Side Kick
• Reverse round kick
• Crescent 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.
• 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            x25

Sit Ups                 x25

Bag work            3 x 1.5min round

Plank                   1 minute

Sparring              3 x 1-minute rounds (with anyone within the club)

Horse Riding Stance – with punches        1 minute