Week 2 - Class 1 (A) |
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Pee Wees |
30 sec |
Timed |
30 sec |
Timed |
30 sec |
Timed |
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Jumping jacks |
Pushups |
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Crunches |
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Climbers |
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30 |
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record |
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record |
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record |
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1 |
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5 |
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sets |
Ipon 4 |
Ipon 4 |
Ipon 2 |
Ipon 1 |
Ipon 1 |
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L Front Kick to |
R Front Kick to |
Uppercut - L to R |
R Side Kick to |
R Side Kick to |
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L Backfist to |
R Backfist to |
Hook Punch - |
R Backfist to |
R Backfist to |
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R Reverse Punch |
L Reverse Punch |
L to R |
L Reverse Punch |
L Reverse Punch |
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10 |
10 |
20 |
10 |
10 |
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count |
Max |
Max |
Max |
Max |
Max |
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1 |
2 |
3 |
4 |
4 |
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Hands UP to |
Hands UP to |
Upward |
Forward |
Downward |
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sets |
Lft. Palm to stop - |
Rt. Palm to stop - |
Elbow |
Elbow |
Elbow |
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Right Palm
to |
Left Palm to |
(thumb touches |
(thumb around |
(open hand to |
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push away |
push away |
Shoulder) |
neck) |
fist) |
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10 times |
10 times |
20 each side |
20 each side |
20 each side |
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count |
Max |
Max |
Max |
Max |
Max |
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Juniors |
30 sec |
Timed |
30 sec |
Timed |
30 sec |
Timed |
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Jumping jacks |
Pushups |
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Crunches |
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Climbers |
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50 |
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record |
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record |
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record |
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1 |
2 |
3 |
4 |
5 |
6 |
7 |
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sets |
Ipon 4 |
Ipon 4 |
Ipon 2 |
Ipon 1 |
Ipon 1 |
Ipon 2 |
Ipon 2 |
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L Front Kick to |
R Front Kick to |
Uppercut - L to R |
R Cross over |
L Cross over |
R Jab to |
L Jab to |
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L Backfist to |
R Backfist to |
Hook Punch - |
Side Kick to |
Side Kick to |
L Cross |
R Cross |
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count |
R Reverse Punch |
L Reverse Punch |
L to R |
R Backfist to |
L Backfist to |
(Reverse Punch) |
(Reverse Punch) |
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R Round Kick |
L Round Kick |
20 |
L Reverse Punch |
L Reverse Punch |
R Hook Punch |
L Hook Punch |
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10 |
10 |
Max |
10 |
10 |
10 |
10 |
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Max |
Max |
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Max |
Max |
Max |
Max |
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1 |
2 |
3 |
4 |
4 |
5 |
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Hands UP to |
Hands UP to |
Upward |
Forward |
Downward |
Backward |
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sets |
Lft. Palm to stop - |
Rt. Palm to stop - |
Elbow |
Elbow |
Elbow |
Elbow |
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Right Palm
to |
Left Palm to |
(thumb touches |
(thumb around |
(open hand to |
(open hand to |
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push away |
push away |
Shoulder) |
neck) |
fist) |
fist) |
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10 times |
10 times |
20 each side |
20 each side |
20 each side |
20 each side |
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count |
Max |
Max |
Max |
Max |
Max |
Max |
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Adults |
30 sec |
Timed |
30 sec |
Timed |
30 sec |
Timed |
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Jumping jacks |
Pushups |
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Crunches |
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Climbers |
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50 |
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record |
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record |
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record |
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1 |
2 |
3 |
4 |
5 |
6 |
7 |
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sets |
Ipon 4 |
Ipon 4 |
Ipon 2 |
Ipon 1 |
Ipon 1 |
Ipon 2 |
Ipon 2 |
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L Front Kick to |
R Front Kick to |
Uppercut - L to R |
R Cross over |
L Cross over |
R Jab to |
L Jab to |
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L Backfist to |
R Backfist to |
Hook Punch - |
Side Kick to |
Side Kick to |
L Cross |
R Cross |
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count |
R Reverse Punch |
L Reverse Punch |
L to R |
R Backfist to |
L Backfist to |
(Reverse Punch) |
(Reverse Punch) |
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R Round Kick |
L Round Kick |
20 |
L Reverse Punch |
L Reverse Punch |
R Hook Punch |
L Hook Punch |
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10 |
10 |
Max |
10 |
10 |
10 |
10 |
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Max |
Max |
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Max |
Max |
Max |
Max |
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See above |
See above |
See above |
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See above |
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See above |
See above |
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1 |
2 |
3 |
4 |
5 |
6 |
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Hands UP to |
Hands UP to |
Upward |
Forward |
Downward |
Backward |
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sets |
Lft. Palm to stop - |
Rt. Palm to stop - |
Elbow |
Elbow |
Elbow |
Elbow |
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Right Palm
to |
Left Palm to |
(thumb touches |
(thumb around |
(open hand to |
(open hand to |
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push away |
push away |
Shoulder) |
neck) |
fist) |
fist) |
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10 times |
10 times |
20 each side |
20 each side |
20 each side |
20 each side |
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count |
Max |
Max |
Max |
Max |
Max |
Max |
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See above |
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See above |
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See above |
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