UPPER BODY WARM-UP. Jab; Uppercut; Hook; Pulse; Combat Stance; Walking Jab; Twist; Jab Cross

LOWER BODY WARM-UP. Knee; Front Kick; Side Kick; Roundhouse Kick; Shuffle; Pulse; Front Stance; Scissor; Adductor Stretch

COMBAT 1. Jab; Cross; Uppercut; Hook; Front Stance; Running Man Knee; Uppercut Step & Weave Combo; Stomp Kick

POWER TRAINING 1. Run OTS; Uppercut; Hook; Combat Stance; Walking Jab; Twist; Jab Cross

COMBAT 2. Knee; Side Kick; Low Block; Shuffle; Combat Stance; Pulse OTS; Jump Kick; Roundhouse Knee; Side Lunge; Rising Block; Power / Speed Kata; Whip Kick; Hop Front Kick

POWER TRAINING 2. Tuck Jump; Uppercut; Mountain Climber; High Knee Run; Decoy; Wide Run; Sprint OTS; Jack Pushup; Hover Foot Tap; Alternating Single-Leg Hip Bridge; Split Jack; Single-Leg Stamp with Shoulder Tap

COMBAT 3. Squat; Lunge; Front Stance; Esquiva; Push Kick; Ginga; Half Ginga; Double Impact Squat; Double Impact Lunge

MUAY THAI. Jab; Uppercut; Hook; Knee; Pulse; Front Stance; Combat Stance; Ascending Elbow; Power Knee; Running Man Knee; Jump Knee

POWER TRAINING 3. Run OTS; Jab; Uppercut; Hook; Shoulder Stretch; Combat Stance

CONDITIONING. Foot Tap; Shoulder Tap; Wide Climber; Criss-cross Legs; Plank Position