UPPER BODY WARM-UP. Run OTS; Jab; Cross; Uppercut; Hook; Pulse; Front Stance; Combat Stance; Scissor; Walking Jab; Lunge with Karate Punch Down; Martial Arts Guard

LOWER BODY WARM-UP. Front Kick; Side Kick; Pulse; Front Stance; Front Knee; Step; Lateral Taps

COMBAT 1. Jab; Cross; Front Kick; Pulse Lunge; Combat Stance; Rear Knee

POWER TRAINING 1. Run OTS; Jab; Cross; Uppercut; Hook; Pulse; Front Stance; Jump Jab; Body Rip

COMBAT 2. Combat Stance; Evasive Side Kick; Lunge Hold Combo; Half Ginga; Impact Lunge; Lunge with Karate Punch Down; Switching Front Kick

POWER TRAINING 2. Pushup; Tuck Jump; Squat; Jab; Hook; Jumping Jack; Sprawl; Leg Stamp

COMBAT 3. Low Block; Pulse; Back Kick; Combat Stance; Striking Guard; Knife Strike; Karate Guard; Double Palm Block

MUAY THAI. Jab; Cross; Front Stance; Front Knee; Diagonal Elbow; Running Knee; Jumping Dropping Elbow

POWER TRAINING 3. Run OTS; Uppercut; Shoulder Stretch; Walking Jab; Travelling Combo

CONDITIONING. C-Crunch; Spider Plank; Cross Crawl Combo