Warm up session

Skipping

Running, stretching,shadow boxing

Pad work (various punches and kick combinations)

Defence work

Kicks( various  kicks and combinations)

Sparring

Grappling

Inbetween all these 3 minute sessions we do variuos forms of circuit training exercises ( situps ,pushups,squats etc etc)

Finishing with a cool down session

Please note intensity of training and level of contact is all dependent on trainees capabilities