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
• 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
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