Fitness Boot Camp Launches Oct. 27th

• Each of the 8 drills shown below will be done at maximum effort for 20 seconds.
• Rest periods between drills will be just long enough to explain and begin the next drill.
• Once the students have completed all 8 drills (1 round) there will be a 1 minute rest period.
• Students will then perform 2 more rounds completing the full series of 3 rounds.

Rising Starz, Rising Star Elites and Beginner Students

1. Front Kicks
2. High Knee Sprints
3. Spin 360 Round Kicks
4. Machine Gun Round Kicks
5. Push-up, Stand to Jab/Cross
6. Sit-Up, Double Punch
7. Lunge Front Kicks
8. Squat, Side Kick

Intermediate and Advanced Color Belt Students

1. Jump Front Kicks
2. Spin 360 Hook or Crescent Kicks
3. Spin 360 Round Kicks
4. Machine Gun Round Kicks
5. Push-up, Stand to Jab/Cross
6. Sit-Up, Double Punch
7. Lunge Front Kicks
8. Squat, Side Kick

Black Belt Students

1. Jump Front Kicks
2. Spin 360 Hook or Crescent Kicks
3. Tornado Kicks
4. Machine Gun Round Kicks
5. Push-up, Stand to Jab/Cross
6. Sit-Up, Double Punch
7. Lunge Front Kicks
8. Squat, Side Kick

Front Kicks

360

Round Kicks

High Knee

Sprints

Pushup

Jab/Cross

Sit-up

Double Punch

Lunge

Front Kick

Squat

Side Kick

Jump

Front Kicks

Machine Gun Round Kick

360 Crescent or

Hook Kicks

Tornado

Kicks