Following are examples of what we do in class as a warm up. Videos are coming soon. These items were added on 27 August 2008.

Pure Cardio Focused

1. Pyramids w/hands. Student throws straight, LR punches to heavy bag. Starts with 2, 1 - 2, then goes to 4, 1,2,3,4, then goes to 6, etc. up to 16. After 16 student works their way down starting from 16 back down to 2. This equals one round. We typically do 3 rounds.
2. Pyramids w/kicks. Same thing as with the hands except with right and left low kicks. Start with right low kick then go to left low kick, 3 rounds. Pyramids with kicks can be done with low, med and high kicks, both sides; this is a fighters drill.
3. Combo Sprawl. Student throws 5 strikes, hands or kicks to the heavy bag, then sprawls out on the floor, comes back up, throws 5, sprawls, etc. 50 ea. or 3 min rounds.
4. Skip knees. Student grabs bag with hands at head level or higher. Throw knees, higher than waist level, left to right w/skip in between NON-STOP.
5. Sprawls. 30 good sprawls will get everyone's attention, 50 is better. Perform sprawls with high knees.
6. Shoulder burnout. Student grabs lightest weight possible, punches over head while maintaining high knees, 3 min rounds.
7. Weighted lunges. Student grabs lightest weight possible, lunge around in circle around room, hands up is good, hands down is ok.
8. 2 or 3 minute plank. ouch. (this is good at the end of a workout)
9. 2 minute bag hang, bonus for no hands. (this is good at the end of a workout also)
10. Circle push-ups. Good for small class. Students form circle, facing inwards in push-up position. Instructor does one and students do one at a time, like the wave at a football game all the way around. Then the instructor does two, etc. all the way up to five. Everyone must maintain push up position the entire time.
11. Jump rope w/weight vest

Ab Focused

1. Soccer throws. Sit-ups w/heavy bag & medicine ball.
2. Catch This. Students face each other approx arms length apart, one throws med ball into the others abs. STUDENT DOES NOT BLOCK IMPACT, but catches med ball before it hits the ground. Students turn from center to left, center to right, center to left, etc. 3 min. rounds.
3. Bread Basket. One student holds up their hands over their head, the other student punches them in the front and sides of the abdomen. Very fast, high quantity, low impact. The student with hands up cannot move backwards.
4. Hip Flexors. Student picks a partner, grabs hands underneath, on their backs facing away from each other, legs are lifted over partner, hips off the ground, back and forth, min. 50  ea. or for 3 min.
5. Dead Partner. Leg lifts with heavy bag. This is the same as a partnered leg lift, except without the partner. Student lies on back, hands over head grabbing heavy bag. Lifts legs up and touches heavy bag. HIPS ARE OFF THE GROUND. (Optional, can be done with partners with one min. rounds, w/one partner hitting abs of partner on ground, then switching.
6. Tree Monkey. Sit-ups hanging from bag, 20 to 30 is good.
7. The Doormat. One student stands on the other students abs, the one on the ground lifts their legs at 45 degree angle with their guard up. Good for 2 min. or 3 min.
   

1. Log Jam (video coming soon) This is a variation on a workout done by Mirko Cro Cop. It is a good test of your cardio if done properly.
2. Kickouts. Student starts with left hand on ground and right leg on ground, postured to pull left leg under themselves and out in front of them high. 30 on the left and 30 on the right.
3. Chicken Fights. This is LJ's favorite. You will have to wait for the video, it will have an enormous entertainment value to you. Great for balance and leg strength.