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Exercises

Set 1: 1 round
Straight-Arm Reaching Torso Twist
1 min 30 secs
Prayer Squat
30 seconds
Forward Facing Lunge
40 seconds
Extreme Side Lunge
1 minute
Kneeling Lunge/Reaching Arch
1 minute
Hip-Width Forward Hamstring Stretch
40 seconds
Lying Hamstring Stretch
3 minutes
Pigeon Into Kenpo Quad Stretch
1 min 15 secs
Frog
45 seconds
Cobra To Downward Dog W/ Chaturanga
50 seconds
Twist And Pivot
1 minute
Twist And Pivot With Hook And Uppercut
1 minute
Jabs
1 minute
Jab-Cross
1 minute
Jab-Cross-Hook
1 min 30 secs
Jab-Cross-Hook-Uppercut
1 minute
Rest
1 min 5 secs
Step Drag, High-Low Punch
1 min 30 secs
Jab-Cross Switch
30 seconds
Hook-Uppercut Switch
30 seconds
Knee Kick
1 minute
Ball Kick
1 min 40 secs
Rest
1 min 5 secs
Side Kick
1 minute
Back Kick
1 min 20 secs
Three-Direction Kick
1 min 10 secs
Side Lunge With High Sword-Low Hammer
1 minute
Step Drag-Claw-Low Punch
1 minute
Rest
1 min 5 secs
High Block
45 seconds
Inward Block
45 seconds
Outward Block
45 seconds
Downward Block
45 seconds
Star Block
45 seconds
Rest
1 min 5 secs
Front Shuffle With High Block-Low Punch
1 min 10 secs
Knee-Back Kick
1 min 15 secs
Front and Back Knuckles-Ball Kick-Back Kick
1 min 20 secs
Hook-Uppercut-Low Side Kick
1 minute
Elbow Series
1 min 5 secs
Vertical Punches
1 min 10 secs
Cool Down
5 mins 5 secs


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