Virtual Classroom
Black Belt Weekly Curriculum
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
5. Skipping 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
5. Skipping 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