Take a look at these videos of the top 10 martial arts fight scenes. Do you agree? Have they missed any? The videos are long but worth it to see all of the action.
Bok Fu Fitness
Straight Leg Kicks up and down mat
Advanced to Reverse Straight Leg Kicks up and down mat
Drop stance/ hardbow/crane up and down mat
High Knees up and down mat
10 Rounds need to be completed within 10 minutes:
10 Horse Stance Squats (advanced with medicine ball throw)
10 V Ups
For every 10 seconds late you finish over 10 minutes, add a 10 push ups to the end of your workout. So if you finish in 10:30, you’ll do 30 push ups (or substitute with speed punches for beginning students).
1 minute per leg hamstring stretch on bar
5 minutes belt stretching for hamstrings/ hips