__CONFIG_widget_menu__{"menu_id":"custom","color":"tve_red","dir":"tve_horizontal","font_class":"","font_size":"","ul_attr":"","link_attr":"","top_link_attr":"","trigger_attr":"","primary":"","head_css":"","background_hover":"","main_hover":"","child_hover":"","group_edit":[{"css_id":null,"class":""},{"css_id":null,"class":""},{"css_id":null,"class":""},{"css_id":null,"class":""},{"css_id":null,"class":""}],"menu_style":"style_1","dropdown_icon":"style_1","mobile_side":"dropdown","mobile_icon":"","switch_to_icon":"tablet,mobile","tve_shortcode_rendered":1}__CONFIG_widget_menu__

Virtual Classroom

Junior Weekly Curriculum

How do you earn stripes?

Basic

Click the stripe color

Intermediate

Click the stripe color

advanced

Click the stripe color

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)

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
3Skipping 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

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
3Skipping 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
3Skipping 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

>