• JAB, CROSS, HOOK, DOUBLE L (back) KNEE
• front KNEE R, ROUNDHOUSE R, CROSS L X2
FACE LEFT:
• ALT. KNEE LIFTS X4 (R L R L)
• KICKS: FRONT, BACK, FRONT BACK
FRONT:
• DOUBLE JAB R, DOUBLE CROSS L
SGL JAB R, SGL CROSS L, HOOK R, HOOK L
• JAB FRONT & SIDE turn in (16 counts)
• 4 TIMES: DOUBLE JAB R, DUCK (bob)
• DOUBLE JAB R, DUCK
STEP R, L, ROUNDHOUSE R (4 moving forward)
• back KNEE L & SIDE KICK R to mirror 3X
JACK 2X (alt. to other side)
Chasse back 4 leading left, pivot & chasse back right.
Now, you’re leading left.
WARMUP
• ALT. JAB FRONT (forward)
• ALT. CROSS (stay)
• ALT. HOOK (back)
• ALT. UPPER (stay)
TORSO: SLOW - LEAN SIDE TO SIDE
TEMPO - TORSO TWIST
SQUAT PULSE
ALT. KNEE R & L
R KNEE, CROSS L
SQUAT PULSE
(other side)
ALT. SQUAT & FRONT KICK
REPEAT SAME SIDE:
RIGHT: KNEE & ROUND KICKS
trans: SQUAT PULSE
ELBOW STRIKES / LEAN - side to side
FWD: JAB, JAB-CROSS; WK BK 3, TAP
• JAB, JAB, JAB-CROSS, WK BK 3, TAP
• JAB, JAB, JAB-CROSS, WK BK 3, KNEE
• JAB, JAB, JAB-CROSS, WK BK 3, KICK
2. LEFT KNEE, FRONT KICK
• LEFT KNEE, FRONT KICK, SIDE KICK, CROSS
(other side from 1.)
3. PLYO: SQUAT, DBL HOP IN
REPEAT 1., 2., & 3: ALT. SIDES LEAD
PLYO: X-C LUNGE & SWITCH
TRANS: ROPE
4. ALT: 2 JABS to front,
ELBOW R to side & JACK
• ALT. X4: 1-ARM SPEED BAG R & CROSS L
TRANS: JACKS
5. ALT: 4X JAB R to front, JACKS X4
• DOUBLES then SINGLES
TRANS: ROPE
6. FRONT & BACK KICKS X3, 2 JACKS
variation: face side, trans = SQUAT & 180 JUMP
TRANS: JUMP ROPE SERIES
7. JAB, CROSS, SLIP BACK
• JAB, CROSS, JAB, KNEE
• CORNER TO CORNER: JAB, CROSS, JAB, KNEE
PLYO: HOP/HOLD KNEE, then FOOTBALL
8. ALT. KNEES FWD TO CORNER;
2 JACKS BACK; SQUAT OUT, DBL HOP IN
• change to KICKS FWD
9. ON ANGLE: LUNGE & F-KICK
TRANS. TO OTHER SIDE: DEEP BREATHS
10. HEEL STRIKES (like CROSS) SGL & DBL
• TEMPO TO FRONT: SGL & DBL
11. 4X: V-STEP R / JAB-CROSS
• 4X: VINE R & SIDE KICK
• 3X: VINE R & CROSS; V-STEP LEFT
• KNEE REPEATER 4: RIGHT & LEFT
(change lead)
12. JAB, CROSS, HOOK
• SQUAT, FRONT KICK (other side)
13. ALT. F-KICKS
• 2X: SQUAT, SIDE KICK (other side)
14a ALT. 2 JABS/STEPS to right;
JAB-CROSS-JAB KNEE to front
• 4 JACKS; 4 ALT. SIDE KICKS
PLYO: HOP/HOLD KNEE
then FOOTBALL RUNS
• 3 JABS R FWD, CROSS L; 2 STEPS BACK
• JAB CROSS, JAB HOOK, JAB UPPER, SLIP
• 3 JABS RIGHT & CROSS L, R, L
transition: bob & weave
• BOB L (cross R) & ROUND KICK L
• VINE & SIDE KICK
• BOXER’S SHUFFLE (in place L & R)
• JAB L: side & front
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• Right jab 4X (8) (bounce with the feet)
• Stop the feet, stationary stance
• Right hook 4X (8)
• Right hook, left cross 4X (16)
• 2 Right knees, right side kick, left cross 3X (24)
• BOB & WEAVE L&R, turning left to change lead
• JAB R w/BOXER’S SHUFFLE X3 & JACK
• JAB L w/BOXER’S SHUFFLE X3 & JACK
• SSD JABS (RLRR) X4
• SQUAT OUT, DBL HOP IN
• ALT. LUNGE & PUNCH
• ALT. REPEATER LUNGE-KNEE 4
• ALT. DOUBLE LUNGE KNEE LUNGE & CHG.
• BOXER’S SHUFFLE (do it all again)
• ALT. Shuffle R and JAB L 8X
• ALT. Shuffle R and HOOK L 8X
• ALT. Shuffle R and CROSS L 8X
• ALT. Shuffle R and UPPER L 8X
• TAP L, LOW SIDE KICK R
• TAP L, HIGH SIDE KICK R
• TAP L, LOW FRONT KICK R
• TAP L, HIGH FRONT KICK R
• TAP L, LOW ROUND KICK R
• TAP L, HIGH ROUND KICK R
• FRONT & BACK KICKS: R & L
• V-STEP right lead with cross jabs 4x
• GRAPEVINE R, REPEATER KNEE L 3X
• LUNGE LEFT & RIGHT
(repeat other side)
• WALK up 3, KNEE lift LEFT, ROUND, KNEE
• WALK back 3, KNEE lift RIGHT, ROUND, KNEE
• MARCH out, out, in, in with elbow strikes X2
• Legs wide: JABS (sgl sgl dbl, sgl sgl dbl)
• 4 ALT. FRONT KICKS moving FWD
• 4 JABS RIGHT, 4 JABS LEFT
• 4 JACKS BACK
• 4 JABS RIGHT, 4 JABS LEFT
• FRONT – BACK – FRONT KICKS X3, 2 JACKS
• VINE or SHUFFLE RIGHT w/speedbag, DBL JAB L
• JAB-CROSS-JAB to front X2
• JAB-CROSS-JAB to side & front X2
• SQUAT right,left,right,left (16)
• 8 Single LUNGES with CROSS punches (16)
• 4 Double LUNGES (16)
• JOG 4, SQUAT OUT, JUMP IN X2 (16)
• JOG UP for 8 with speedbag arms
• JACK back 4 • 4 Double JACKS
• BOB & WEAVE up X4 • ALT. SIDE KICKS X4
• JUMP ROPE BACK 8 • ALT. ROUND KICKS X4
• SLOW: 4 JABS FWD & BK
• TRANSITION: BOXER’S SHUFFLE
• FAST: 3 JABS & TAP FWD & BACK, THEN SIDE TO SIDE
• BOB & WEAVE: CROSS & HOOK
• SQUATS W/BICEP CURLS
• F-KICK & SQUAT
• F-KICK, LUNGE, KICK & SQUAT
• ROPE
• ROUND KICK W/HAMMER
• TRANS: BOXER SHUFFLE, ROPE, DOUBLE JACKS (OTHER SIDE)
• KNEE & CROSS
• BACK KNEE & JAB
• DRILL: FRONT KNEE & CROSS
• DRILL: BACK KNEE & JAB
• BACK KICKS W/TRICEPS
• KNEE, EXTEND, KNEE & SQUAT
• ALT. F-KICK & SQUAT
• LUNGE/CROSS & F-KICK
• F-KICK R, JAB L – BACK KICK L, BLOCK R
• FAST SQUATS WITH UPRIGHT ROWS
• X-C SKI/ROPE: SGL, DBL, SSD
• B&W R: BACK ARM UPPER L, HOOK R
• DBL JACKS
• SIDE KICKS R & PUNCH DOWN L
• REPEATER KNEE & JAB
• SINGLE KNEE & JAB
• FR & BK KICKS
• JAB R FR & SIDE
• CROSS L, KNEE R
• SINGLE JAB
• JAB CROSS JAB
• BOXER’S SHUFFLE & JACK
• B&W R: BACK ARM UPPER L,
UPPER R, HOOK R X2
• FR & BK KICKS W/SPEEDBAG
• SHUFFLE W/SPEED BAG
• REPEATER KNEE
• KNEE & PUNCH
• KNEE & KICK
• JACK
• JAB FR & SIDE
• DOUBLE TIME / CHA CHA FEEL
• “V” STEP & PUNCH
• add turn to back
• KNEE LIFTS W/BLOCK
• Around the room
• CENTER STANCE:
ALT. BLOCKS & TRAVEL FWD
• PUNCH CORNERS (in place)
• BLOCKS moving back
• PUNCH CORNERS (in place)
