KICK PUNCH # 1

Work as seperate drills – Build into a CIRCUIT week 2 & 3

TKD LEVEL # 1

Careful! Perform each drill with SKILL Option to join MVM drills and add SETS!! Enjoy

COMPLEX SUPER SETS

HERE WE GO – TAPER SESSION!! Perform Strength & Power exercises as NO STOP Super sets – 5+ sets (A, B & C) BOX PRESS UPS can be CLAP PRESS UPS Add CURVED TREADMILL, Option to run 3+ 1 min intervals Abs Strength to finish Build over 3 weeks to OLYMPIC LIFTS

ULTIMATE HiiT

ADVANCED WORKOUT! Option to perfomr PULL UPS or S. ARM PULL DOWNS (both back) Perform as a CIRCUIT, but add 30 seconds rest wherever neccessary This is POWER training. As such, be careful Find SPRING – Load / Explode!! 5+ Sets – max 10 reps all exercises or 1 minute

HIIT CIRCUIT

TIMINGS Circuit style 5+ rounds 30+ seconds each exercise! Find STRICT FORM

LOADED CIRCUITS # 1

Add GLUTE BRIDGES if too intense PRESS UPS to break things up Add BETWEEN first 3 exercises 3+ rounds or 15+ mins total