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