Upper Body: Jab, Cross, Jab with Pulse Forward & Back; Uppercut x2 & Scissor combo; 45-degree Step with Roll & Hook. Lower Body: Ginga, Front Knee & Front Kick sequence; Roundhouse Kick; Side Kick. Martial arts: Capoeira, Karate, Tae Kwon Do.

Kick-boxing and Karate precision. Uppercut, Cross, Pulse F&B; Running Knee option on grounded knees; Low Block into Karate Punch; Roundhouse Kick added in later sequences.

3 rounds of Boxing with speed and kinetic energy. Jab, Cross, Jab, Pulse F&B; Run on the spot; Jab x4, Hook x2, Power Hook; Jumping Jack x4. Martial art: Boxing.

Speed and power in knee and kicking techniques. Kata sequence into Combat Stance; Front Knee, Front Kick, Pulse F&B; Jab, R Cross, Hook, Side Kick to front. Martial arts: Karate and Kick-boxing.

MMA circuit training. Floor: Pushup combos, Plank Jack, Squat variations. Standing: Jab, Cross, Parry, Sprawl with Vertical Jump or Tuck Jump; Run on the spot. Martial art: MMA Circuit Training.

Capoeira and Tae Kwon Do fusion. Lunge Pulse; Backward Esquiva with Side Kick to 45°; Ginga and Shuffle combos; Lunge Pulse x3 with Fast Switch (jump feet together).

Authentic Muay Thai intervals at max effort. Uppercut, Horizontal Elbow, Pulse F&B; Jab, R Cross x2, Knee x4; Running Knee; Leg Check x2 and Front Kick. Martial art: Muay Thai.

3 rounds of rhythmical Boxing — Jab, Cross, Hook combo building in complexity. Shoulder Stretch into Run on the spot; Jab x2, Uppercut x2; Power Cross, Run OTS intervals. Martial art: Boxing.

Core conditioning targeting upper and lower abs with oblique rotation. Medicine Ball Crunch (Reach up, Slam to front/back); Urban Ladder (front & back leg extends to 45°).

Cooldown stretching. Lying Lower Back Stretch; Glute Stretch; Hamstring Stretch; 90/90 Hip Flexor & Shoulder Stretch; Standing Quad Stretch; Side Stretch; Back & Chest Opener Stretch.