- Stretch/Warm Up (10 seconds in each position)
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- Stationary Blocks (ten each side)
- High Blocks
- Middle Blocks
- Low Blocks
- Be sure to start in a Horse Stance and make proper fists (fingers together, roll them twice, thumb goes along the bottom, not inside the fist)
- Walking Blocks
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- Start in a right long stance (right leg back, front knee bent, hands up)
- Step and block at the same time (if the right foot is in front, the right hand should be blocking and vice versa)
- Practice walking high blocks, walking middle blocks, and walking low blocks
- Walking Attacks
- Start in a right long stance (right leg back, front knee bent, hands up)
- Practice walking front punches, walking front kicks, walking crescent kicks, and any other walking attacks you know
- For hand moves: If the right foot is in front, the right hand should be attacking, and vice versa
- For kicks: kick with the back leg and land the foot in front
- Cardio (60 seconds)
- Fast alternating knee strikes using Punching Bag, Pillow, Pad, or any acceptable target in your house.
- Two Feet Jumps (set up obstacles to jump over or to)
- Bear Crawls (crawl on hands and feet)
- Set up obstacles to crawl around or under
- Choose your own activity (jump rope, hula hoop, jogging, jumping, jumping jacks, push ups, etc.)
