Week 14 - Class 2 (B) |
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Warm-up |
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15 sec |
Timed |
30 sec |
Timed |
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15 sec |
Timed |
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15 sec |
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Kettle Bell
Squats |
Leg Lifts |
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KB Press - R |
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KB Press - L |
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record |
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record |
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record |
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record |
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30 sec |
Timed |
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Leg Bikes |
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record |
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Leg Lift |
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If Kettle Bells |
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Video |
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Bicycle |
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are not |
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Video |
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available |
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Use a small |
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K B Squats |
K B Press |
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weight or |
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Video |
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video |
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book instead |
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These drills go better |
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sets |
with upbeat music |
1 |
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Palms |
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Pee Wees |
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Alternate from Left to Right |
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60 |
Juniors |
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seconds |
Adults |
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continuously |
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sets |
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2 |
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Front Kicks |
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Pee Wees |
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Alternate from Left to Right |
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60 |
Juniors |
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seconds |
Adults |
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continuously |
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sets |
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3 |
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Reverse Punch |
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Pee Wees |
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Alternate from Left to Right |
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60 |
Juniors |
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seconds |
Adults |
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continuously |
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sets |
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4 |
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Pee Wees |
Side Kick |
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60 |
Juniors |
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Chamber |
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seconds |
Adults |
Kick |
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continuously |
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Touch Floor between kicks |
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Chamber |
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Re-Kick |
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Then Repeat for 60 seconds other side |
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sets |
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5 |
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Karate Jabs |
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Pee Wees |
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Alternate from Left to Right |
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60 |
Juniors |
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seconds |
Adults |
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continuously |
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sets |
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6 |
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Knees to mid-section |
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Pee Wees |
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Alternate from Left to Right |
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60 |
Juniors |
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seconds |
Adults |
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continuously |
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sets |
|
7 |
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Knife Hand |
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Pee Wees |
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Alternate from Left to Right |
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60 |
Juniors |
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seconds |
Adults |
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continuously |
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sets |
|
8 |
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Roundhouse Kicks |
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Pee Wees |
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Chamber |
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60 |
Juniors |
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Kick |
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seconds |
Adults |
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Touch Floor between kicks |
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continuously |
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Chamber |
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Re-Kick |
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Then Repeat for 60 seconds other side |
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sets |
|
9 |
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Backfist |
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Pee Wees |
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With hip rotation, Strike |
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60 |
Juniors |
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|
Then Repeat for 60 seconds other side |
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seconds |
Adults |
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continuously |
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sets |
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10 |
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|
|
Hook Kick Left Side forward |
|
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Only |
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Chamber |
|
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|
60 |
Juniors |
|
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|
|
Kick |
|
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|
|
seconds |
Adults |
|
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|
|
|
Touch Floor between kicks |
|
|
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|
continuously |
|
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Chamber |
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|
Re-Kick |
|
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sets |
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10 |
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|
Forward Elbows |
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|
Only |
|
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|
|
Alternate from Left to Right |
|
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|
60 |
Juniors |
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|
seconds |
Adults |
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continuously |
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sets |
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10 |
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|
|
Hook Kick Right Side forward |
|
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Only |
|
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Chamber |
|
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|
60 |
Juniors |
|
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|
|
Kick |
|
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|
|
seconds |
Adults |
|
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|
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|
|
Touch Floor between kicks |
|
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|
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|
|
continuously |
|
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|
Chamber |
|
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|
Re-Kick |
|
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sets |
|
10 |
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|
Upward Elbows |
|
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|
Only |
|
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|
|
Alternate from Left to Right |
|
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|
60 |
Juniors |
|
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|
seconds |
Adults |
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continuously |
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