Lesson 4

Today's Focus: Punches 3-4

Class Schedule:

Session A/B:

5 Minutes: Stretching

• Toe Touch – hold 15 seconds then release (x2)

• Neck Half Circles – 3 times

• Shoulder Circles – forward, then backward (5 time each)

• Arm Circles – Clockwise, then counterclockwise (x2)

• Side Bends – 10 bends on each side

• Reach for the stars – 10 seconds

• Child pose – hold for 30 seconds
   

8 Minutes: Cardio

• Run In Place
  - High Knees (1 minute followed by 30 second rest)
  - Heels Kicking your bottom (1 minute followed by 30 second rest)
  - wide-leg running (1 minute followed by 30 second rest)
  - Slow motion running (1 minute followed by 30 second rest)

• Donkey Kicks
  - Right Leg Donkey Kick (5 times followed by 30 second rest)*
  - Left Leg Donkey Kick (5 times followed by 30 second rest)*
  *Alternate Left and Right after each 30 second rest, do this a total of 5 sets
  
   

2 Minutes: Water Break
 

20 Minutes: Boxing Fundamental: Punches 3 & 4
(+ incorporate what the students learned the previous week)
 

• Demonstrate - Three / The Lead Hook (2.5 minutes)

• Demonstrate - Four / The Rear Hook (2.5 minutes)

• Drills – Include Punches 1-4 (15 minutes)
   

2 Minutes: Water Break
 

5 Minutes: Cool Down/ Stretching