- Stretch/Warm Up (10 seconds in each position)
- Combinations or Bok Giks
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- Intermediate 1 students: Practice Combinations 1-3
- Intermediate 2 students: Practice Bok Giks for your belt level (you should know the same number of bok giks as you do katas)
- Walking Moves (ten each)
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- Walking Front Punches
- Start in a right long stance (right leg back, left knee bent, hands up)
- Put out a left front punch with a proper fist.
- Step with the back leg and switch hands.
- If the right hand is punching, the right foot should be in front. If the left hand is punching, the left foot should be in front.
- Walking Front Kicks
- Start in a right long stance (right leg back, left knee bent, hands up in front)
- Using your right leg, kick out and land your right leg in front.
- Repeat with left leg.
- Walking Crescenet Kicks
- Start in a right long stance (right leg back, left knee bent, hands up in front)
- Using your right leg, lift the knee close to the body, and loop you kick out towards the right, landing your foot in front.
- Repeat on the left side.
- Walking Blocks
- Start in a right long stance (right leg back, left knee bent, hands up)
- Step and block using high blocks, middle blocks, and low blocks
- If the right hand is blocking, the right foot should be in front. If the left hand is blocking, the left foot should be in front.
- Cardio (60 seconds)
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- Fast alternating punches using Punching Bag, Pillow, Pad, or any acceptable target in your house.
