Warm Up - 10min
- lockeres warmlaufen
- lockern
- andehnen
Kraft & Kondition - 30min
| Workouts | Runde 1 | Runde 2 | Runde 3 |
|
JUMPING JACKS |
75 | 75 | 75 |
| BURPEES | 25 | 25 | 25 |
|
LEG LEVER |
50 | 50 | 50 |
| JUMPING JACKS | 75 | 75 | 75 |
| SITUPS | 50 | 50 | 50 |
| BURPEES | 25 | 25 | 25 |
Technik - 40min
- Blitz
- Reverse Blitz
- SIdekick --> Blitz
- Sidekick --> Hookkick
Sparring - 30min
- Anfänger
- Klopfspiel
- Fortgeschrittene
- Normales Sparring ( Schwerpunkt Fäuste)
Cool Down - 10min
- auslaufen
- dehnen
