Week 4- Class 1
Warm-up
Pee Wees 30 sec Sit ups 30 sec Squats 30 sec
Burpies (ea. With 5 Jumping Jacks) with 4 palms   with Alt. Front Kicks  
record reps record reps record reps
                                                                                               
Beginner 30 sec Timed 30 sec Timed 30 sec
Juniors Sit ups Squats
Burpies (ea. With 5 Jumping Jacks) with 4 palms   with Alt. Front Kicks  
record reps record reps record reps
Advance 30 sec Timed 30 sec Timed 30 sec
Juniors Sit ups Squats
Burpies (ea. With 5 Jumping Jacks) with 4 palms   with Alt. Front Kicks  
record reps record reps record reps
                                                                                               
Drill sets 1
From Floor, Side kick
60 Pee Wees Right Hand, Right Knee on floor - Left Hand, Left Knee up
seconds PW - simple directions
kick top leg 2X roll to other
side and repeat till times up		 Left Knee Chambered
rest, Right Hand braces, Left Side Kick, Re-chamber, repeat Left Side Kick
repeat Juniors Pivoting to left, both hand and knees up
Adults Left Hand, Left Knee on floor - Right Hand, Right Knee up
Right Knee Chambered
Drill sets 2 Left Hand braces, Right Side Kick, Re-chamber, repeat Right Side Kick
From Floor, Oblique Side kick
60 Pee Wees Left Hand, Left Knee on floor - Right Hand, Right Knee up
seconds PW - simple directions kick
bottem leg 2X roll to other
side and repeat till times up		 Right Knee Chambered
rest, Left Hand braces, Oblique Right Side Kick, Re-chamber, repeat Oblique Right Side Kick
repeat Juniors Pivoting to left, both hand and knees up
Adults Right Hand, Right Knee on floor - Left Hand, Left Knee up
Left Knee Chambered
Drill sets use a thick folded towel, pillow or cushion to strike 3 Right Hand braces, Oblique Left Side Kick, Re-chamber, repeat Oblique Left Side Kick
Ground and Pound Palms only
30 Pee Wees
seconds Juniors
rest, Adults
repeat
Drill sets use a thick folded towel, pillow or cushion to strike 4
Ground and Pound Forearms only
30 Pee Wees
seconds Juniors
rest, Adults
repeat
Drill sets use a thick folded towel, pillow or cushion to strike 5
Ground and Pound Palms & Forearms
30 Pee Wees
seconds Juniors
rest, Adults
repeat
sets 6
From Floor, Roundhouse kick
60 Right Hand, Right Knee on floor - Left Hand, Left Knee up
seconds Juniors Left Knee Chambered
rest, Adults Right Hand braces, Left hip rolls to Right, Left Round Kick, Re-chamber, repeat Left Round Kick
repeat only Pivoting to Right
Left Hand, Left Knee on floor - Right Hand, Right Knee up