- Stretch/Warm Up (10 seconds in each position)
- Combinations 1, 2, and 3
- Practice all Combinations 5 times on each side
- Combination 1: high block, front punch
- Combination 2: middle block, front punch
- Combination 3: low block, front kick
- See combinations video for details
- Walking Moves (ten each-See videos for details)
- 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 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 (30 seconds for each exercise)
- Fast alternating punches using Punching Bag, Pillow, Pad, or any acceptable target in your house.
