Virtual Classroom
Junior Weekly Curriculum
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Basic
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Intermediate
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advanced
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Week 5 Curriculum
Intermediate
Warmups
1. Jumping Jacks - 30 sec
2. Squats - 30 sec
3. Booty Kickers - 30 sec
4. Single Punch Series - 10 each (left & right side)
​Escrima Sticks (5x)
​White through Orange
- Strikes 1-7 (right side only)
- Single X (right side only)
Yellow Belt
​- Strikes 1-7 (both sides)
- Single X (both sides)
45 sec of high knees - 5 push-ups, 5 sit-ups
Sparring Combo (yellow stripe)
1. Left slip, left hook (or left jab), right cross, step up left leg front kick.
2. Right slip, right cross, left hook (or left jab), back leg front kick.
Self-Defense (5x on each side)
1. Single Wrist Grab
2. Double Wrist Grab
3. Bicycle Kicks
45 sec of high knees - 5 push-ups, 5 sit-ups
Kicks (10x on each side)
White Belt - Step Side Kick
Orange / White Belt - Pick up Side Kick
Orange Belt - Half Spin Side
Yellow Belt - Full Spin Side
45 sec of high knees - 5 push-ups, 5 sit-ups
Boxing
1. Boxing #1-4 (10 sets with left side forward)
2. Ali Shuffle (30 sec)
3. Palm Strikes (10x each side)
4. Inverted T Movement Only
​
Final Exercises - Rail Kicks
1. Side Kick (5x on each side)
2. Hook Kick (5x on each side)
Cardio Blast (Repeat 5x)
1. 30 sec of high knees
2. 5 Push-Ups
3. 5 Sit-Ups
4. 5 Squats
5. 5 Jumping Jacks
Bonus Footwork Drill
Hourglass Drill
Warmups
1. Jumping Jacks - 30 sec
2. Squats - 30 sec
3. Booty Kickers - 30 sec
4. Single Punch Series - 10 each (left & right side)
Escrima Sticks (5x on each side)
1. Double Horseshoe
2. Strikes 1-7
45 sec of high knees - 5 push-ups, 5 sit-ups
Sparring Combo (yellow stripe)
1. Left slip, left hook (or left jab), right cross, left skipping round kick.
2. Right slip, right cross, left hook (or left jab), left skipping side kick.
Self-Defense (5x on each side)
1. Single Wrist Grab
2. Double Wrist Grab
3. 2-on-1 Wrist Grab
4. High Double Wrist Grab
45 sec of high knees - 5 push-ups, 5 sit-ups
Kicks (10x on each side)
1. Skipping Side Kick
2. Skipping Round Kick
3. Skipping Hook Kick
45 sec of high knees - 5 push-ups, 5 sit-ups
Boxing
1. Boxing #1-4 (10 sets with left side forward)
2. Ali Shuffle (30 sec)
3. Palm Strikes (10x each side)
4. Inverted T Movement Only
45 sec of high knees - 5 push-ups, 5 sit-ups
Final Exercises - Rail Kicks
1. Side Kick (5x on each side)
2. Hook Kick (5x on each side)
Cardio Blast (Repeat 5x)
1. 30 sec of high knees
2. 5 Push-Ups
3. 5 Sit-Ups
4. 5 Squats
5. 5 Jumping Jacks
Bonus Footwork Drill
Hourglass Drill
Warmups
1. Jumping Jacks - 30 sec
2. Squats - 30 sec
3. Booty Kickers - 30 sec
4. Single Punch Series - 10 each (left & right side)
Escrima Sticks (5x each side)
1. Earth Six
45 sec of high knees - 5 push-ups, 5 sit-ups
Sparring Combo (yellow stripe)
1. Left slip with parry, left hook (or left jab), right cross, left kick of your choice.
2. Right slip with parry, right cross, left hook (or left jab), right kick of your choice.
Self-Defense (5x on each side)
1. Single Wrist Grab
2. Double Wrist Grab
3. 2-on-1 Wrist Grab
4. Cross Wrist Grab
5. Double High Wrist Grab
45 sec of high knees - 5 push-ups, 5 sit-ups
Boxing
1. Boxing #1-4 (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
6. Double Punch Series
45 sec of high knees - 5 push-ups, 5 sit-ups
Kicks (5x on each side)
1. Lead Leg Double Side Kick
2. Skipping Side Kick
3. Skipping Hook Kick
4. Skipping Round Kick
45 sec of high knees - 5 push-ups, 5 sit-ups
Final Exercises - Rail Kicks
1. Side Kick (5x on each side)
2. Hook Kick (5x on each side)
Cardio Blast (Repeat 5x)
1. 30 sec of high knees
2. 5 Push-Ups
3. 5 Sit-Ups
4. 5 Squats
5. 5 Jumping Jacks
Bonus Footwork Drill
Hourglass Drill
Week 4 Curriculum
Intermediate
Warmups
1. Jumping Jacks - 30 sec
2. Squats - 30 sec
3. Booty Kickers - 30 sec
4. Single Punch Series - 10 each (left & right side)
​Escrima Sticks (5x)
​White through Orange
- Strikes 1-7 (right side only)
- Single X (right side only)
Yellow Belt
​- Strikes 1-7 (both sides)
- Single X (both sides)
45 sec of high knees - 5 push-ups, 5 sit-ups
Self-Defense (5x on each side)
1. Single Wrist Grab
2. Double Wrist Grab
3. Bicycle Kicks
45 sec of high knees - 5 push-ups, 5 sit-ups
Kicks (10x on each side)
White Belt - Step Side Kick
Orange / White Belt - Pick up Side Kick
Orange Belt - Half Spin Side
Yellow Belt - Full Spin Side
45 sec of high knees - 5 push-ups, 5 sit-ups
Boxing
1. Boxing #1-4 (10 sets with left side forward)
2. Ali Shuffle (30 sec)
3. Palm Strikes (10x each side)
4. Inverted T Movement Only
​
Final Exercises - Rail Kicks
1. Side Kick (5x on each side)
2. Hook Kick (5x on each side)
Cardio Blast (Repeat 5x)
1. 30 sec of high knees
2. 5 Push-Ups
3. 5 Sit-Ups
4. 5 Squats
5. 5 Jumping Jacks
Bonus Footwork Drill
Hourglass Drill
Warmups
1. Jumping Jacks - 30 sec
2. Squats - 30 sec
3. Booty Kickers - 30 sec
4. Single Punch Series - 10 each (left & right side)
Escrima Sticks (5x on each side)
1. Double Horseshoe
2. Strikes 1-7
45 sec of high knees - 5 push-ups, 5 sit-ups
​
Self-Defense (5x on each side)
1. Single Wrist Grab
2. Double Wrist Grab
3. 2-on-1 Wrist Grab
4. High Double Wrist Grab
45 sec of high knees - 5 push-ups, 5 sit-ups
Kicks (10x on each side)
1. Skipping Side Kick
2. Skipping Round Kick
3. Skipping Hook Kick
45 sec of high knees - 5 push-ups, 5 sit-ups
Boxing
1. Boxing #1-4 (10 sets with left side forward)
2. Ali Shuffle (30 sec)
3. Palm Strikes (10x each side)
4. Inverted T Movement Only
45 sec of high knees - 5 push-ups, 5 sit-ups
Final Exercises - Rail Kicks
1. Side Kick (5x on each side)
2. Hook Kick (5x on each side)
Cardio Blast (Repeat 5x)
1. 30 sec of high knees
2. 5 Push-Ups
3. 5 Sit-Ups
4. 5 Squats
5. 5 Jumping Jacks
Bonus Footwork Drill
Hourglass Drill
Warmups
1. Jumping Jacks - 30 sec
2. Squats - 30 sec
3. Booty Kickers - 30 sec
4. Single Punch Series - 10 each (left & right side)
Escrima Sticks (5x each side)
1. Earth Six
45 sec of high knees - 5 push-ups, 5 sit-ups
Self-Defense (5x on each side)
1. Single Wrist Grab
2. Double Wrist Grab
3. 2-on-1 Wrist Grab
4. Cross Wrist Grab
5. Double High Wrist Grab
45 sec of high knees - 5 push-ups, 5 sit-ups
Boxing
1. Boxing #1-4 (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
6. Double Punch Series
45 sec of high knees - 5 push-ups, 5 sit-ups
Kicks (5x on each side)
1. Lead Leg Double Side Kick
2. Skipping Side Kick
3. Skipping Hook Kick
4. Skipping Round Kick
45 sec of high knees - 5 push-ups, 5 sit-ups
Final Exercises - Rail Kicks
1. Side Kick (5x on each side)
2. Hook Kick (5x on each side)
Cardio Blast (Repeat 5x)
1. 30 sec of high knees
2. 5 Push-Ups
3. 5 Sit-Ups
4. 5 Squats
5. 5 Jumping Jacks
Bonus Footwork Drill
Hourglass Drill
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)
Boxing
1. Boxing #1-4 (10 sets with left side forward)
2. Ali Shuffle (30 sec)
3. Palm Strikes (10x each side)
4. Inverted T Movement Only
Pick an upper body exercise - Perform for 45 seconds
Self-Defense (5x on each side)
1. Single Wrist Grab
2. Double Wrist Grab
3. Bicycle Kicks
​Pick an lower body exercise - Perform for 45 seconds
Escrima Sticks (5x)
1. Strikes 1-7
- White through Orange (right side only)
- Yellow Belt (both Sides)
Kicks (10x on each side)
White Belt - Step Side Kick
Orange / White Belt - Pick up Side Kick
Orange Belt - Half Spin Side
Yellow Belt - Full Spin Side
​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. 30 sec of high knees
2. 5 Push-Ups
3. 5 Sit-Ups
4. 5 Squats
5. 5 Jumping Jacks
Bonus Footwork Drill
Hourglass Drill
Warmups
1. Jumping Jacks - 30 sec
2. Squats - 30 sec
3. Booty Kickers - 30 sec
4. Single Punch Series - 10 each (left & right side)
​
Boxing
1. Boxing #1-4 (10 sets with left side forward)
2. Ali Shuffle (30 sec)
3. Palm Strikes (10x each side)
4. Inverted T Movement Only
5. Double Punch Series
​
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. High Double Wrist Grab
Pick an lower body exercise - Perform for 45 seconds
Escrima Sticks (5x on each side)
1. Double Horseshoe
2. Strikes 1-7
Kicks (10x on each side)
1. Step Side Kick
2. Pick up Side Kick
3. 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. 30 sec of high knees
2. 5 Push-Ups
3. 5 Sit-Ups
4. 5 Squats
5. 5 Jumping Jacks
Bonus Footwork Drill
Hourglass Drill
Warmups
1. Jumping Jacks - 30 sec
2. Squats - 30 sec
3. Booty Kickers - 30 sec
4. Single Punch Series - 10 each (left & right side)
Boxing
1. Boxing #1-4 (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
6. Double Punch Series
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. Cross Wrist Grab
5. Double High Wrist Grab
​
Escrima Sticks (5x each side)
1. Earth Six
Pick an lower body exercise - Perform for 45 seconds
Kicks (5x on each side)
1. Lead Leg Double Side Kick
2. Skipping Side Kick
3. Skipping Hook Kick
4. Skipping Round 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. 30 sec of high knees
2. 5 Push-Ups
3. 5 Sit-Ups
4. 5 Squats
5. 5 Jumping Jacks
Bonus 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)
Boxing
1. Boxing #1-4 (10 sets with left side forward)
2. Ali Shuffle (30 sec)
3. Palm Strikes (10x each side)
4. Inverted T Movement Only
Pick an upper body exercise - Perform for 45 seconds
Self-Defense (5x on each side)
1. Single Wrist Grab
2. Double Wrist Grab
​Pick an lower body exercise - Perform for 45 seconds
Kicks (10x on each side)
White Belt - Step Side Kick
Orange / White Belt - Pick up Side Kick
Orange Belt - Half Spin Side
Yellow Belt - Full Spin Side
​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. 30 sec of high knees
2. 5 Push-Ups
3. 5 Sit-Ups
4. 5 Squats
5. 5 Jumping Jacks
​Bonus Footwork Drill
1. Hourglass Drill
Warmups
1. Jumping Jacks - 30 sec
2. Squats - 30 sec
3. Booty Kickers - 30 sec
4. Single Punch Series - 10 each (left & right side)
Boxing
1. Boxing #1-4 (10 sets with left side forward)
2. Ali Shuffle (30 sec)
3. Palm Strikes (10x each side)
4. Inverted T Movement Only
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
Pick an lower body exercise - Perform for 45 seconds
Kicks (10x on each side)
1.
Step Side Kick
2. Pick up Side Kick
3. 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. 30 sec of high knees
2. 5 Push-Ups
3. 5 Sit-Ups
4. 5 Squats
5. 5 Jumping Jacks
Bonus Footwork Drill
1. Hourglass Drill
Warmups
1. Jumping Jacks - 30 sec
2. Squats - 30 sec
3. Booty Kickers - 30 sec
4. Single Punch Series - 10 each (left & right side)
Boxing
1. Boxing #1-4 (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
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. 30 sec of high knees
2. 5 Push-Ups
3. 5 Sit-Ups
4. 5 Squats
5. 5 Jumping Jacks
Bonus Footwork Drill
1. 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)
Boxing
1. Boxing #1-4 (10 sets with left side forward)
2. Ali Shuffle (30 sec)
3. Palm Strikes (10x each side)
4. Inverted T Movement Only
Pick an upper body exercise - Perform for 45 seconds
Self-Defense (5x on each side)
1. Single Wrist Grab
2. Double Wrist Grab
​Pick an lower body exercise - Perform for 45 seconds
Kicks (10x on each side)
White Belt - Step Side Kick
Orange / White Belt - Pick up Side Kick
Orange Belt - Half Spin Side
Yellow Belt - Full Spin Side
​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. 30 sec of high knees
2. 5 Push-Ups
3. 5 Sit-Ups
4. 5 Squats
5. 5 Jumping Jacks
Warmups
1. Jumping Jacks - 30 sec
2. Squats - 30 sec
3. Booty Kickers - 30 sec
4. Single Punch Series - 10 each (left & right side)
Boxing
1. Boxing #1-4 (10 sets with left side forward)
2. Ali Shuffle (30 sec)
3. Palm Strikes (10x each side)
4. Inverted T Movement Only
Pick an upper body exercise - Perform for 45 seconds
Self-Defense (5x on each side)
1. Single Wrist Grab
2. Double Wrist Grab
Pick an lower body exercise - Perform for 45 seconds
Kicks (10x on each side)
1.
Step Side Kick
2. Pick up Side Kick
3. 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. 30 sec of high knees
2. 5 Push-Ups
3. 5 Sit-Ups
4. 5 Squats
5. 5 Jumping Jacks
Warmups
1. Jumping Jacks - 30 sec
2. Squats - 30 sec
3. Booty Kickers - 30 sec
4. Single Punch Series - 10 each (left & right side)
Boxing
1. Boxing #1-4 (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. 30 sec of high knees
2. 5 Push-Ups
3. 5 Sit-Ups
4. 5 Squats
5. 5 Jumping Jacks