• 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)
• 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)
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