30 seconds of exercise / 10 second restrepeat these exercise and then and move onto the next one
Front punches
Side shuffle across matt
kick to right
kick to left
Pull down ‘Yes’ right
Pull down ‘Yes’ left
Undercut right
Undercut left
Side shuffle undercut and punch forward right and side kick
Side shuffle undercut and punch forward left and side kick
Squat kick to the back, right hock
Squat kick to the back, left hock
Knee to chest right
Knee to chest left
Kick forward and curtsey lunge right
Kick forward and curtsey lunge left
Knee to chest, punch forward, undercut and kick to side right
Knee to chest, punch forward, undercut and kick to side left
Wide squat quick feet
Punches in v-sit
Bicycles
Frog jumps with double punch
Alternate side kicks