Black Sash 2nd Dan

Bag Work warm up

3 * 1 minute rounds

PadWork:- (30 seconds on each)

Straight shots, Hooks, Uppercuts, Rapid roundhouse kicks to the pad, Rapid Front

kicks to the pad

  • Jab, cross, uppercut, hook spinning back fist (alternate arms).

  • Double jab, hook (same arm), uppercut, spinning elbow strike.

  • Hook, cross, upper cut, cross, spinning back fist, cross, hook (alternate arms).

  • Palm heel strike to the nose, cross to the body, uppercut head, cross, hook (alternate arms).

  • 3 Jabs moving forward, cross & hook (same arm), uppercut, bolo punch, spinning back fist.

  • Jab, cross, jab, hook, uppercut, palm heel, spinning back fist, bolo, spinning elbow.

  • Jump scissor front kick, (front leg), round house back leg, hook kick (same leg). Side kick (front leg), front kick, round kick (off back leg), jumping knee strike (other leg).

  • Axe kick (back leg), front kick, hook kick (back leg), side kick (back leg), front kicK (knee, body, head) off the other leg.

  • Jumping knee strike off the back leg, spinning back kick.

  • Spinning crescent kick, side kick (same leg)

  • Spinning hook kick, front kick (same leg)

  • Left hook, left uppercut, right elbow, jumping knee strike back leg.

  • Front kick, hookkick back leg, axe kick alternate leg, left upper cut, right uppercut, spinning elbow strike.

  • Sliding side kick frontleg, spinning axe kick, jump front kick alternate legs, right cross, left upper elbow, jumping knee strike.

  • Roundkick front leg to body and head, spinning back kick, right screw shot, left cross, hook kick back leg, drop down right cross to body, jumping into knee strike back leg.


Shadow sparring 3 * 2 mins - Bag work-Speed work-Sparring to bag