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Virtual Classroom

Black Belt Weekly Curriculum

Download The Weekly Black Belt Training Log HERE

Download The B3 (Black Belt Blast) PDF HERE

Week 5 Curriculum

Warmups
1. Jumping Jacks - 30 sec
2. Squats - 30 sec
3. Booty Kickers - 30 sec
4. 
Single Punch Series - 10 each (left & right side)
5. Double Punch Series - 10 each (left & right side)

Pick an upper body exercise - Perform for 45 seconds

Boxing
1. 
Boxing #1-5 (10 sets with left side forward)
2.
Ali Shuffle (30 sec)
3. Palm Strikes (10x each side)

4. Inverted T with Boxing

Pick an upper body exercise - Perform for 45 seconds

Sparring Combo
1. 
Left jab, left slip with parry, left jab, right cross, left leg kick of your choice.

3. 
2-on-1 Wrist Grab

Self-Defense (5x on each side)
1. Single Wrist Grab
2. 
Double Wrist Grab

3.
2-on-1 Wrist Grab

Pick an lower body exercise - Perform for 45 seconds

Kicks (5x on each side)
1. Step Side Kick
2. 
Lead Leg Double Side Kick
3. Spin Side Kick
4. Skipping Side Kick


Pick an core exercise - Perform for 45 seconds

Final Exercises - Rail Kicks
1. Side Kick (5x on each side)
2. 
Hook Kick  (5x on each side)

Cardio Blast (Repeat 5x)
1. 45 sec of high knees

2. 5 Push-Ups
3. 5 Sit-Ups
4. 5 Squats
5. 5 Jumping Jacks

Week 4 Curriculum

Warmups
1. Jumping Jacks - 30 sec
2. Squats - 30 sec
3. Booty Kickers - 30 sec
4. 
Single Punch Series - 10 each (left & right side)
5. Double Punch Series - 10 each (left & right side)

Pick an upper body exercise - Perform for 45 seconds

Boxing
1. 
Boxing #1-5 (10 sets with left side forward)
2.
Ali Shuffle (30 sec)
3. Palm Strikes (10x each side)

4. Inverted T with Boxing

Pick an upper body exercise - Perform for 45 seconds

Self-Defense (5x on each side)
1. Single Wrist Grab
2. 
Double Wrist Grab

3.
2-on-1 Wrist Grab

Pick an lower body exercise - Perform for 45 seconds

Kicks (5x on each side)
1. Step Side Kick
2. 
Lead Leg Double Side Kick
3. Spin Side Kick
4. Skipping Side Kick


Pick an core exercise - Perform for 45 seconds

Final Exercises - Rail Kicks
1. Side Kick (5x on each side)
2. 
Hook Kick  (5x on each side)

Cardio Blast (Repeat 5x)
1. 45 sec of high knees

2. 5 Push-Ups
3. 5 Sit-Ups
4. 5 Squats
5. 5 Jumping Jacks

Week 3 Curriculum

Warmups
1. Jumping Jacks - 30 sec
2. Squats - 30 sec
3. Booty Kickers - 30 sec
4. 
Single Punch Series - 10 each (left & right side)
5. Double Punch Series - 10 each (left & right side)

Pick an upper body exercise - Perform for 45 seconds

Boxing
1. 
Boxing #1-5 (10 sets with left side forward)
2. 
Ali Shuffle (30 sec)
3. Buzzsaw (30 sec)
4. Palm Strikes (10x each side)

5. Inverted T with Boxing

Pick an upper body exercise - Perform for 45 seconds

Self-Defense (5x on each side)
1. Single Wrist Grab
2. 
Double Wrist Grab

3. 
2-on-1 Wrist Grab
4. Double High Wrist Grab
5. Cross Wrist Grab

Escrima Sticks (5x each set)
1. Heaven Six
2. 
Earth Six
3. 
Even Six
4. Odd Six

Pick an lower body exercise - Perform for 45 seconds

Kicks (5x on each side)
1. Double Kicks
- Round, Round
- Side, Side
- Front, Round
- Hook Round
4. Skipping Side Kick

5Skipping Hook Kick
6. Skipping Round Kick
7. Spin Side Kick

Pick an core exercise - Perform for 45 seconds

Final Exercises - Rail Kicks
1. Side Kick (5x on each side)
2. 
Round Kick  (5x on each side)

Cardio Blast (Repeat 5x)
1. 45 sec of high knees

2. 5 Push-Ups
3. 5 Sit-Ups
4. 5 Squats
5. 5 Jumping Jacks

Footwork Drill
Hourglass Drill

Week 2 Curriculum

Warmups
1. Jumping Jacks - 30 sec
2. Squats - 30 sec
3. Booty Kickers - 30 sec
4. 
Single Punch Series - 10 each (left & right side)
5. Double Punch Series - 10 each (left & right side)

Pick an upper body exercise - Perform for 45 seconds

Boxing
1. 
Boxing #1-5 (10 sets with left side forward)
2. 
Ali Shuffle (30 sec)
3. Palm Strikes (10x each side)

4. Inverted T with Boxing

Pick an upper body exercise - Perform for 45 seconds

Self-Defense (5x on each side)
1. Single Wrist Grab
2. 
Double Wrist Grab

3. 
2-on-1 Wrist Grab
4. Double High Wrist Grab
5. Cross Wrist Grab

Pick an lower body exercise - Perform for 45 seconds

Kicks (5x on each side)
1. Step Side Kick
2. 
Lead Leg Double Side Kick
3. Spin Side Kick
4. Skipping Side Kick

5Skipping Hook Kick
6. Skipping Round Kick

Pick an core exercise - Perform for 45 seconds

Final Exercises - Rail Kicks
1. Side Kick (5x on each side)
2. 
Round Kick  (5x on each side)

Cardio Blast (Repeat 5x)
1. 45 sec of high knees

2. 5 Push-Ups
3. 5 Sit-Ups
4. 5 Squats
5. 5 Jumping Jacks

Footwork Drill
Hourglass Drill

Week 1 Curriculum

Warmups
1. Jumping Jacks - 30 sec
2. Squats - 30 sec
3. Booty Kickers - 30 sec
4. 
Single Punch Series - 10 each (left & right side)
5. Double Punch Series - 10 each (left & right side)

Pick an upper body exercise - Perform for 45 seconds

Boxing
1. 
Boxing #1-5 (10 sets with left side forward)
2.
Ali Shuffle (30 sec)
3. Palm Strikes (10x each side)

4. Inverted T with Boxing

Pick an upper body exercise - Perform for 45 seconds

Self-Defense (5x on each side)
1. Single Wrist Grab
2. 
Double Wrist Grab

3.
2-on-1 Wrist Grab

Pick an lower body exercise - Perform for 45 seconds

Kicks (5x on each side)
1. Step Side Kick
2. 
Lead Leg Double Side Kick
3. Spin Side Kick
4. Skipping Side Kick


Pick an core exercise - Perform for 45 seconds

Final Exercises - Rail Kicks
1. Side Kick (5x on each side)
2. 
Hook Kick  (5x on each side)

Cardio Blast (Repeat 5x)
1. 45 sec of high knees

2. 5 Push-Ups
3. 5 Sit-Ups
4. 5 Squats
5. 5 Jumping Jacks

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