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Exercises

Set 1: 1 round
Straight Arm Reaching Torso Twist
30 seconds
Prayer Squat
20 seconds
Forward Facing Side Lunge
20 seconds
Extreme Side Lunge
20 seconds
Kneeling Lunge/reaching Arch Stretch
30 seconds
Hip Width Forward Hamstring Stretch
30 seconds
Lying Hamstring Stretch
20 seconds
Pigeon Inti Kenpo Quad Stretch
20 seconds
Frog
20 seconds
Cobra To Downward Dog With Calf Stretch
20 seconds

Set 2: 1 round
Twist & Pivot
1 minute
Twist & Pivot With Hook & Uppercut
1 minute
Jabs
1 minute
Jab/Cross
1 minute
Jab/Cross/Hook
1 minute
Jab/Cross/Hook/Uppercut
1 minute

Set 3: 1 round
Cardio Break
1 min 5 secs

Set 4: 1 round
Step Drag/High-Low Punch
1 minute
Jab/Cross Switch
1 minute
Hook/Uppercuts Switch
1 minute
Knee Kick
1 minute
Ball Kick
1 minute

Set 5: 1 round
Cardio Break
1 min 5 secs

Set 6: 1 round
Side Kick
1 minute
Back Kick
1 minute
Three-Direction Kick
1 minute
Side Lunge w High Sword/Low Hammer
1 minute
Step Drag/Claw/Low Punch
1 minute

Set 7: 1 round
Cardio Break
1 min 5 secs

Set 8: 1 round
High Block
1 minute
Inward Block
1 minute
Outward Block
1 minute
Downward Block
1 minute
Star Block
1 minute

Set 9: 1 round
Cardio Break
1 min 5 secs

Set 10: 1 round
Front Shuffle w High Block/Low Punch
1 minute
Knee/Back Kick
1 minute
Front & Back Knuckles/Ball Kick/Back Kick
1 minute
Hook/Uppercut/Low Side Kick
1 minute
Elbow Series
1 minute
Vertical Punches
1 minute

Set 11: 1 round
Cardio Break
1 min 5 secs

Set 12: 1 round
Easy Run In Place
30 seconds
Easy Jump Rope With Ballistic Huggers
30 seconds
Slow Marching With Low Kicks
30 seconds
Wide Feet Forward Hamstring Stretch
20 seconds
Downward Dog With Calf Raises
20 seconds
Quad Stretch
20 seconds


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