UPPER BODY WARM-UP. Jab; Cross; Uppercut; Hook; Low Block; Combat Stance; Scissor; Rising Block; Body Rip; Half Ginga; Forward Facing Esquiva; Double Palm Push

LOWER BODY WARM-UP. Knee; Front Kick; Side Kick; Roundhouse Kick; Front Stance; Combat Stance; Hip Roll; Pulse OTS; Squat Pulse; Step; Lunge Pulse

COMBAT 1. Jab; Cross; Front Kick; Roundhouse Kick; Back Fist; Combat Stance; Knee Step

POWER TRAINING 1. Uppercut; High Knee Run; Pulse; Front Stance; Combat Stance; Jump Jab; Super Punch; Twist to Cross

COMBAT 2. Knee; Front Kick; Side Kick; Roundhouse Kick; Front Stance; Combat Stance; Hip Roll; Pulse OTS; Squat Pulse; Step; Lunge Pulse

POWER TRAINING 2. Squat; Jab; Cross; Uppercut; Mountain Climber; High Knee Run; Power Knee; Pushup Combo; Sprawl; Bolt; Drop Squat with Reach

COMBAT 3. Front Kick; Lunge; Squat Pulse; Step; Ginga; Switch Lunge; Lunge Pulse; Forward-Facing Esquiva; Drop Lunge

MUAY THAI. Jab; Cross; Uppercut; Pulse; Front Stance; Power Knee; Running Man Knee; Downward Punch; Horizontal Elbows; Switch Push Kick; Knee Rhythm Challenge; Knee Hold Step

POWER TRAINING 3. Run OTS; Jab; Cross; Front Stance; Power Hook; Body Rip; Slip

CONDITIONING. Side Hover; C-Crunch; Side Kick; Pike Crunch; Hip Lift; Plate Crunch and Press; Triple Pulse Plate Crunch