CARDIO & STRENGTH TRAINING

• Jumping rope (3 minute rounds/1 minute rest)
• Full body stretching
• Calisthenics and abdominal exercises
• Punching heavy bag (3 minute rounds/1 minute rest
• Punching and/or kicking focus mitts (3 minute rounds/1 minute rest)
  

BOXING/KICKBOXING TECHNIQUES

• Basic punches (jab, right cross, hook, and uppercut)
  
• Basic kicks (front "push" kick, roundhouse and sidekick)
  
• Basic Footwork
  
• Defense Drills (parrying, bobbing & weaving, "slipping" punches)
  
• Shadow Boxing
  
• Heavy Bag, Double-End Bag
• Speed Bag (3 minute rounds/1minute rest