UPPER BODY WARMUP. C-Crunch; Cross; Uppercut; Hook; Double Jab; Jack; Front Stance Jab; Shuffle Back

LOWER BODY WARMUP. Jab; Cross; Uppercut; Hook; Front Kick; Side Kick; Roundhouse Kick; Double Knee; Step Back; Jog; 2 Jumps Side; Jump Into Wide Squat

COMBAT 1. Jab; Cross; Descending Elbow; Pulse; Jump Kick; Slow Advancing Side Kick; Fast Advancing Side Kick

POWER TRAINING 1. Jab; Uppercut; Hook; Knee; Back Fist; Back Kick; Front Knee; Parry; Shuffle Back; Slow Right; Double Jab Cross Combination; Fast Right; Shuffle Forward; Step Across; Shuffle to Side

COMBAT 2. Side Kick; Capoeira Combination: Lunge Kick; Lunge Kick; Balancing Side Kick; Capoeira Combination Jumping; Kata

POWER TRAINING 2. Pushup; Jab; Cross; Hook; Descending Elbow; 3 Knees; High Knee Run; Pulse; Push Kick; Jack; Running Man Knees; Drop Squat; Superman Punch; Vertical Leap; Sprawl; Diagonal Elbow; Continuous

COMBAT 3. C-Crunch; Jab; Uppercut; Hook; Knee; Back Fist; Back Kick; Front Knee; Pike Crunch; Parry; Shuffle Back; Shuffle Forward; Step Across; Up Kick; Extend; Shuffle to Side

MUAY THAI. Descending Elbow; 3 Knees; Shoulder Stretch; Pulse; Push Kick; Running Man Knees; Hamstring Stretch; Hip Flexor Stretch; Quadricep Stretch; Lower Back Release; Seated Glute Stretch; Diagonal Elbow; Continuous; Side-Lying Glute Stretch

POWER TRAINING 3. Run; Jab; Cross; Uppercut; Power Hook; Step Forward; Uppercuts; Front Stance Jab; Hook Combination; Step Backward; Uppercut Combination

CONDITIONING. C-Crunch; Run; Jab; Cross; Uppercut; Pike Crunch; Power Hook; Step Forward; Uppercuts; Front Stance Jab; Hook Combination; Step Backward; Uppercut Combination; Up Kick; Extend