Week 7: - Solo Training Monday
Week 7: - Solo Training Monday
Table of contents
Week 1 Pre-Training Wednesday
Week 1 Pre-Training Wednesday
Draft
WEDNESDAY HIIT
Draft
WEDNESDAY HIIT LESSON
Week 1 Pre-Training Friday
Week 1 Pre-Training Friday
Draft
FRIDAY FIRED - UP
Draft
FRIDAY FIRED - UP LESSON
Week 1 Pre-Training Saturday
Week 1 Pre-Training Saturday
Draft
SATURDAY WING CHUN
Draft
Warm up
Draft
Wing Chun Lesson
Week 1 Pre-Training Sunday
Week 1 Pre-Training Sunday
Draft
SUNDAY Spiritual Intake
Draft
Tai Chi lesson
Week 2 Pre-Training Wednesday
Week 2 Pre-Training Wednesday
Draft
WEDNESDAY HIIT
Draft
WEDNESDAY HIIT LESSON
Week 2 Pre-Training Friday
Week 2 Pre-Training Friday
Draft
FRIDAY FIRED - UP
Draft
FRIDAY FIRED - UP LESSON
Week 2 Pre-Training Saturday
Week 2 Pre-Training Saturday
Draft
SATURDAY WING CHUN
Draft
SATURDAY WING CHUN LESSON
Week 2 Pre-Training Sunday
Week 2 Pre-Training Sunday
Draft
SUNDAY Spiritual Intake
Draft
SUNDAY TAI CHI LESSON
Week 3 Pre-Training Wednesday
Week 3 Pre-Training Wednesday
Draft
WEDNESDAY HIIT
Draft
WEDNESDAY HIIT LESSON
Week 3 Pre-Training Friday
Week 3 Pre-Training Friday
Draft
FRIDAY FIRED - UP
Draft
FRIDAY FIRED - UP LESSON
Week 3 Pre-Training Saturday
Week 3 Pre-Training Saturday
Draft
SATURDAY WING CHUN
Draft
SATURDAY WING CHUN LESSON
Week 3 Pre-Training Sunday
Week 3 Pre-Training Sunday
Draft
SUNDAY Spiritual Intake
Draft
SUNDAY TAI CHI LESSON
Week 4 Pre-Training Wednesday
Week 4 Pre-Training Wednesday
Draft
WEDNESDAY HIIT
Draft
WEDNESDAY HIIT LESSON
Week 4 Pre-Training Friday
Week 4 Pre-Training Friday
Draft
FRIDAY FIRED - UP
Draft
FRIDAY FIRED - UP LESSON
Week 4 Pre-Training Saturday
Week 4 Pre-Training Saturday
Draft
SATURDAY WING CHUN
Draft
SATURDAY WING CHUN LESSON
Week 4 Pre-Training Sunday
Week 4 Pre-Training Sunday
Draft
SUNDAY Spiritual Intake
Draft
SUNDAY TAI CHI LESSON
Week 1 - Solo Training Monday
Week 1 - Solo Training Monday
Draft
MONDAY HIIT
Draft
MONDAY HIIT LEOSSN
Week 1: - Solo Training Tuesday
Week 1: - Solo Training Tuesday
Draft
Basic Warm up
Draft
Turning Hand Position
Draft
Straight Palm
Draft
Triple Punch
Draft
Cool Down Stretches
Week 1: - Solo Training Wednesday
Week 1: - Solo Training Wednesday
Draft
WEDNESDAY HIIT
Draft
WEDNESDAY HIIT LESSON
Week 1: - Solo Training Thursday
Week 1: - Solo Training Thursday
Draft
Basic Warm up
Draft
Stepping with Hand
Draft
Stepping with Punching
Draft
Stepping with Front Kick
Draft
Cool Down Stretches
Week 1: - Solo Training Friday
Week 1: - Solo Training Friday
Draft
FRIDAY FIRED - UP
Draft
FRIDAY FIRED - UP
Week 1: - Solo Training Saturday
Week 1: - Solo Training Saturday
Draft
Basic Warm up
Draft
70-30 Stand
Draft
Stepping with Chop Kick
Draft
Horse Stand
Draft
Cool Down Stretches
Week 1: - Solo Training Sunday
Week 1: - Solo Training Sunday
Draft
Spiritual Intake
Draft
SUNDAY Spiritual Intake
Week 2: - Solo Training Monday
Week 2: - Solo Training Monday
Draft
MONDAY HIIT
Draft
MONDAY HIIT LEOSSN
Week 2: - Solo Training Tuesday
Week 2: - Solo Training Tuesday
Draft
Basic Warm up
Draft
Combining Stances
Draft
Angle Punch
Draft
Form Application Part 1
Draft
Cool Down Stretches
Week 2: - Solo Training Wednesday
Week 2: - Solo Training Wednesday
Draft
WEDNESDAY HIIT
Draft
WEDNESDAY HIIT
Week 2: - Solo Training Thursday
Week 2: - Solo Training Thursday
Draft
Basic Warm up
Draft
Gat Stand
Draft
Middle Palm
Draft
Form Application Part 1
Draft
Form Application Part 2
Draft
Cool Down Stretches
Week 2: - Solo Training Friday
Week 2: - Solo Training Friday
Draft
FRIDAY FIRED - UP
Draft
FRIDAY FIRED - UP LESSON
Week 2: - Solo Training Saturday
Week 2: - Solo Training Saturday
Draft
Basic Warm up
Draft
Horse Stand
Draft
Static Front Kick
Draft
Form Application Part 1
Draft
Form Application Part 2
Draft
Cool Down Stretches
Week 2: - Solo Training Sunday
Week 2: - Solo Training Sunday
Draft
SUNDAY Spiritual Intake
Draft
SUNDAY TAI CHI LESSON
Week 3: - Solo Training Monday
Week 3: - Solo Training Monday
Draft
MONDAY HIIT
Draft
MONDAY HIIT LEOSSN
Week 3: - Solo Training Tuesday
Week 3: - Solo Training Tuesday
Draft
Basic Warm up
Draft
Gat Stand
Draft
Stepping with Hand
Draft
Form Application Part 1
Draft
Cool Down Stretches
Week 3: - Solo Training Wednesday
Week 3: - Solo Training Wednesday
Draft
WEDNESDAY HIIT
Draft
WEDNESDAY HIIT LESSON
Week 3: - Solo Training Thursday
Week 3: - Solo Training Thursday
Draft
Basic Warm up
Draft
Combining Stances
Draft
Middle Palm
Draft
Form Application Part 1
Draft
Form Application Part 2
Draft
Form Application Part 3
Draft
Cool Down Stretches
Week 3: - Solo Training Friday
Week 3: - Solo Training Friday
Draft
FRIDAY FIRED - UP
Draft
FRIDAY FIRED - UP LESSON
Week 3: - Solo Training Saturday
Week 3: - Solo Training Saturday
Draft
Basic Warm up
Draft
Goat Stand
Draft
Form Application Part 1
Draft
Form Application Part 2
Draft
Form Application Part 3
Draft
Form Application Part 4
Draft
Stepping with Front Kick
Draft
Cool Down Stretches
Week 4: - Solo Training Monday
Week 4: - Solo Training Monday
Draft
MONDAY HIIT
Draft
MONDAY HIIT LEOSSN
Week 4: - Solo Training Tuesday
Week 4: - Solo Training Tuesday
Draft
Basic Warm up
Draft
Horse Stand
Draft
Form Application Part 1
Draft
Form Application Part 2
Draft
Form Application Part 3
Draft
Form Application Part 4
Draft
Stepping with Round Kick
Draft
Cool Down Stretches
Week 4: - Solo Training Wednesday
Week 4: - Solo Training Wednesday
Draft
WEDNESDAY HIIT
Draft
WEDNESDAY HIIT
Week 4: - Solo Training Thursday
Week 4: - Solo Training Thursday
Draft
Basic Warm up
Draft
Stepping with Triple Punch
Draft
Static Round Kick
Draft
Stepping with Front Kick
Draft
Cool Down Stretches
Week 4: - Solo Training Friday
Week 4: - Solo Training Friday
Draft
FRIDAY FIRED - UP
Draft
FRIDAY FIRED - UP
Week 4: - Solo Training Saturday
Week 4: - Solo Training Saturday
Draft
Basic Warm up
Draft
70-30 Stand
Draft
High Palm
Draft
Stepping with Chop Kick
Draft
Cool Down Stretches
Week 5: - Solo Training Tuesday
Week 5: - Solo Training Tuesday
Draft
Basic Warm up
Draft
Gat Stand
Draft
Static Side Kick
Draft
Stepping with Round Kick
Draft
Cool Down Stretches
Week 5: - Solo Training Wednesday
Week 5: - Solo Training Wednesday
Draft
WEDNESDAY HIIT
Draft
WEDNESDAY HIIT
Week 5: - Solo Training Thursday
Week 5: - Solo Training Thursday
Draft
Basic Warm up
Draft
Goat Stand
Draft
70-30 Stand
Draft
Horse Stand
Draft
High Palm
Draft
Chop to the Throat
Draft
Cool Down Stretches
Week 5: - Solo Training Friday
Week 5: - Solo Training Friday
Draft
FRIDAY FIRED - UP
Draft
FRIDAY FIRED - UP
Week 5: - Solo Training Saturday
Week 5: - Solo Training Saturday
Draft
SATURDAY WING CHUN
Draft
NEW Basic Warm up
Draft
Combining Stances
Draft
Chop to the Neck
Draft
Stepping with Punching
Draft
Stepping with Round Kick
Draft
Cool Down Stretches
Week 6: - Solo Training Tuesday
Week 6: - Solo Training Tuesday
Draft
Basic Warm up
Draft
Angle Punch
Draft
3 Punch
Draft
Form Application Part 6
Draft
Form Application Part 7
Draft
Cool Down Stretches
Week 6: - Solo Training Wednesday
Week 6: - Solo Training Wednesday
Draft
WEDNESDAY HIIT
Draft
WEDNESDAY HIIT
Week 6: - Solo Training Thursday
Week 6: - Solo Training Thursday
Draft
WARM UP
Draft
Form Application Part 8
Draft
Form Application Part 9
Draft
Form Application Part 10
Draft
Stepping with Side Kick
Draft
Stepping with Triple Punch
Draft
Cool Down Stretches
Week 6: - Solo Training Friday
Week 6: - Solo Training Friday
Draft
FRIDAY FIRED - UP
Draft
FRIDAY FIRED - UP
Week 6: - Solo Training Saturday
Week 6: - Solo Training Saturday
Draft
Basic Warm up
Draft
Stepping with Chop Kick
Draft
Stepping with Front Kick
Draft
Stepping with Punching
Draft
Stepping with Round Kick
Draft
Cool Down Stretches
Week 6: - Solo Training Sunday
Week 6: - Solo Training Sunday
Draft
SUNDAY TAI CHI LESSON
Draft
SUNDAY TAI CHI LESSON
Week 7: - Training Tuesday
Week 7: - Training Tuesday
Draft
Basic Warm up
Draft
Gak Sao Drill
Draft
Punch Drill
Draft
Lap Sao Drill
Draft
Cool Down Stretches
Week 7: - Solo Training Wednesday
Week 7: - Solo Training Wednesday
Draft
WEDNESDAY HIIT
Draft
WEDNESDAY HIIT
Week 7: - Training Thursday
Week 7: - Training Thursday
Draft
Basic Warm up
Draft
Energy Drill with Body Punch
Draft
Energy Drill with Side Punch
Draft
Energy Drill with Palm to Ribs
Draft
Cool Down Stretches
Week 7: - Solo Training Friday
Week 7: - Solo Training Friday
Draft
FRIDAY FIRED - UP
Draft
FRIDAY FIRED - UP
Week 7: - Training Saturday
Week 7: - Training Saturday
Draft
Basic Warm up
Draft
Lap Sao Drill
Draft
Gak Sao Drill
Draft
Punch Drill
Draft
Full Energy Drills
Draft
Cool Down Stretches
Week 7: - Solo Training Sunday
Week 7: - Solo Training Sunday
Draft
SUNDAY TAI CHI LESSON
Draft
SUNDAY TAI CHI LESSON
Week 8: - Training Tuesday
Week 8: - Training Tuesday
Draft
Basic Warm up
Draft
Full Energy Drills
Draft
Energy Drill with Palm to Chin
Draft
Energy Drill with Palm to Head
Draft
Energy Drill with Centre Punch
Draft
Cool Down Stretches
Week 8: - Solo Training Wednesday
Week 8: - Solo Training Wednesday
Draft
WEDNESDAY HIIT
Draft
WEDNESDAY HIIT
Week 8: - Training Thursday
Week 8: - Training Thursday
Draft
Basic Warm up
Draft
Full Energy Drills
Draft
Punch drill with front kick
Draft
Punch drill side kick
Draft
Punch drill with chop kick
Draft
Cool Down Stretches
Week 8: - Solo Training Friday
Week 8: - Solo Training Friday
Draft
FRIDAY FIRED - UP
Draft
FRIDAY FIRED - UP
Week 8: - Training Saturday
Week 8: - Training Saturday
Draft
Basic Warm up
Draft
Full Energy Drills
Draft
Punch drill with chop kick
Draft
Punch drill with triple kick
Draft
Energy Drill with Side Punch
Draft
Cool Down Stretches
Week 8: - Solo Training Sunday
Week 8: - Solo Training Sunday
Draft
SUNDAY TAI CHI LESSON
Draft
SUNDAY TAI CHI LESSON
Week 9: - Training Tuesday
Week 9: - Training Tuesday
Draft
Basic Warm up
Draft
Energy Drill with Angle Punch
Draft
Energy Drill with Palm to Head
Draft
Energy Drill with Palm to Chin
Draft
Energy Drill with Body Punch
Draft
Cool Down Stretches
Week 9: - Solo Training Wednesday
Week 9: - Solo Training Wednesday
Draft
WEDNESDAY HIIT
Draft
WEDNESDAY HIIT
Week 9: - Training Thursday
Week 9: - Training Thursday
Draft
Basic Warm up
Draft
Elbow Drill
Draft
Defend round kick
Draft
Defend low-round kick
Draft
Defend side kick
Draft
Cool Down Stretches
Week 9: - Solo Training Friday
Week 9: - Solo Training Friday
Draft
FRIDAY FIRED - UP
Draft
FRIDAY FIRED - UP
Week 9: - Training Saturday
Week 9: - Training Saturday
Draft
Basic Warm up
Draft
Defend side kick
Draft
Defend round kick
Draft
Defend low-round kick
Draft
Defend high round kick
Draft
Cool Down Stretches
Week 9: - Solo Training Sunday
Week 9: - Solo Training Sunday
Draft
SUNDAY TAI CHI LESSON
Draft
SUNDAY TAI CHI LESSON
Week 10: - Training Tuesday
Week 10: - Training Tuesday
Draft
Basic Warm up
Draft
Punch drill with push
Draft
Punch drill with push Defend front kick
Draft
Punch drill with push Defend round kick
Draft
Punch drill with push Defend side kick
Draft
Cool Down Stretches
Week 10: - Solo Training Wednesday
Week 10: - Solo Training Wednesday
Draft
WEDNESDAY HIIT
Draft
WEDNESDAY HIIT
Week 10: - Training Thursday
Week 10: - Training Thursday
Draft
Basic Warm up
Draft
Punch drill with triple kick
Draft
Punch drill side kick
Draft
Defend side kick
Draft
Defend high round kick
Draft
Cool Down Stretches
Week 10: - Solo Training Friday
Week 10: - Solo Training Friday
Draft
FRIDAY FIRED - UP
Draft
FRIDAY FIRED - UP
Week 10: - Training Saturday
Week 10: - Training Saturday
Draft
Basic Warm up
Draft
Full Energy Drills
Draft
Punch drill with triple kick
Draft
Punch drill with push Defend front kick
Draft
Punch drill with push Defend side kick
Draft
Cool Down Stretches
Week 10: - Solo Training Sunday
Week 10: - Solo Training Sunday
Draft
SUNDAY TAI CHI LESSON
Draft
SUNDAY TAI CHI LESSON
Week 11: - Training Tuesday
Week 11: - Training Tuesday
Draft
Basic Warm up
Draft
Elbow Drill
Draft
Elbow Drill with Knee
Draft
Elbow Drill with elbow
Draft
Full Energy Drills
Draft
Cool Down Stretches
Week 11: - Solo Training Wednesday
Week 11: - Solo Training Wednesday
Draft
WEDNESDAY HIIT
Draft
WEDNESDAY HIIT
Week 11: - Training Thursday
Week 11: - Training Thursday
Draft
Basic Warm up
Draft
Siu Lim Tao Full From
Draft
Form Application Part 10
Draft
Cool Down Stretches
Week 11: - Solo Training Friday
Week 11: - Solo Training Friday
Draft
FRIDAY FIRED - UP
Draft
FRIDAY FIRED - UP
Week 11: - Solo Training Saturday
Week 11: - Solo Training Saturday
Draft
Basic Warm up
Draft
Siu Lim Tao Full From
Draft
Form Application Part 10
Draft
Full Energy Drills
Draft
Cool Down Stretches
Week 11: - Training Sunday
Week 11: - Training Sunday
Draft
SUNDAY TAI CHI LESSON
Draft
SUNDAY TAI CHI LESSON
Week 12: - Training Tuesday
Week 12: - Training Tuesday
Draft
Basic Warm up
Draft
Full Energy Drills
Draft
Elbow Drill with Knee - sweep
Draft
Punch drill with push Defend round kick
Draft
Elbow Drill with Knee
Draft
Cool Down Stretches
Week 12: - Training Wednesday
Week 12: - Training Wednesday
Draft
WEDNESDAY HIIT
Draft
WEDNESDAY HIIT
Week 12: - Training Thursday
Week 12: - Training Thursday
Draft
Basic Warm up
Draft
Siu Lim Tao Full From
Draft
Form Application Part 10
Draft
Full Energy Drills
Draft
Energy Drill with Palm to Ribs
Draft
Cool Down Stretches
Week 12: - Solo Training Friday
Week 12: - Solo Training Friday
Draft
FRIDAY FIRED - UP
Draft
FRIDAY FIRED - UP
Week 12: - Solo Training Saturday
Week 12: - Solo Training Saturday
Draft
Basic Warm up
Draft
Siu Lim Tao Full From
Draft
Full Energy Drills
Draft
Punch drill with triple kick
Draft
Form Application Part 10
Draft
Cool Down Stretches
Week 12: - Training Sunday
Week 12: - Training Sunday
Draft
SUNDAY TAI CHI LESSON
Draft
SUNDAY TAI CHI LESSON
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