UPPER BODY WARM-UP. Jab; Cross; Uppercut; Hook; Shuffle; Pulse; Front Stance; Combat Stance; Scissor; Squat Pulse; Bob; Slip; Pivot Jab

LOWER BODY WARM-UP. Knee; Front Kick; Roundhouse Kick; Front Stance; Pulse OTS; Step; Advancing Side Kick

COMBAT 1. Jab; Cross; Front Kick; Combat Stance; Roundhouse Knee; Step; Stomp Kick; Horizontal Elbow

POWER TRAINING 1. Run OTS; Jab; Cross; Pulse; Step; Power Hook; Twist; Jumping Jack; Body Rip; Slip; Loaded Cross Combo

COMBAT 2. Uppercut; Hook; Roundhouse Kick; Shuffle; Lunge; Pulse; Squat Pulse; Lunge Pulse; Travelling Step Knee; Travelling Jump Knee

POWER TRAINING 2. Squat; Run; Jab; Cross; Hook; Knee; Mountain Climber; Triple Pulse Squat; Triple Pulse Pushup; Drop Squat; Decoy; Jumping Jack; Pushup Combo; Diagonal Pushup; Sprawl with Vertical Jump; 3-Step Lateral High Knee Run; Hand Reach

COMBAT 3. Squat; Front Kick; Lunge; Front Stance; Triple Pulse Squat; Ginga; Switch Lunge; Backwards Esquiva; Static Squat

MUAY THAI. Jab; Cross; Descending Elbow; Pulse; Running Knee; Hopping Descending Elbow; Horizontal Triple Elbow; Strike Back; Strike Across

POWER TRAINING 3. Run; Jab; Cross; Hook; Shoulder Stretch; Travelling Jab; Pivot Jab

CONDITIONING. Cross Crawl; Hip Bridge; Hollow Hold; Crunch & Corner Jab