Small class, laps of mat followed by static exercises, techniques including blocking & countering boxing, low knees, front kicks and back fist, coordination and stamina drills to end, next session Thursday 6.30-7.30

3km, weight sets with core drills, next lesson Friday 6.30-7.30

3km, standard exercises, techniques including turning uppercut elbow, Jumping downward elbow, self defences, next lesson Monday 7-8

Circuits to start with bags, boxes, balls and ropes, techniques including parry’s and blocks, Back & Spinning Back Fists, Front & Roundhouse Kicks, next session Tues 6.30-7.30

Main group, 3min pad repetitions, techniques including Turning Back Elbow, Spinning Kick, Flying Knee, 2nd group, full body weights, core drills, next lesson Wednesday 7.30-8.30

Alternative Laps including crawls, rolls and spins, techniques including block and counter kicks, front kicks, uppercut elbows, jump overs, relays to end, next session Thurs 6.30-7.30

Pad repetitions with exercise, techniques including blocking and countering kicks, spring knees, hooks, stretching to end, next lesson Monday 7-8

Minute interval skipping with 30 off standard 8 exercises, techniques including blocking & countering kicks, Crescent Kick, Jumping High Knee, Hammer Fist, agility and conditioning to end, next session Tuesday 6.30-7.30

5x 3 minute bag rounds, 5 x 3 minute rounds of sparring, next lesson Wednesday 7.30-8.30

Laps of mat followed by 1-5-5-1 off standard exercises, techniques including clinch release, spinning hook kick, back fist, spring & side knees, clinch drills to end, next lesson Friday 6.30-7.30

15 station circuit with bags, weights & ropes, techniques including Turning Back Elbow, Spinning Back Fist and Uppercut Elbow, Clinch Release & Attack drills, plank to end, next lesson Monday 7-8

4km run, coordination drills, pad repetitions with 25’s off exercises, techniques including clinch release, side kick, parry block and crescent kick, split class to end, clinch drills/self defence, next session Tuesday 6.30-7.30

Main group pad repetitions and static exercise, sparring, 2nd group, 1-2-3-2-1 skipping, full body with core drills, next lesson Wednesday 7.30-8.30

Beep test, power pads, techniques including Spinning Hook Kick, Overarm Punch, Downward Elbows, self defence to end, next lesson Friday 6.30-7.30

Paired exercises to start including drag, carry and lift, techniques including Thrust Knee, Flying Punch and Side Kick, self defence to end including grabs and kicks, next lesson Monday 7-8

6x 3 minute heavy bag rounds, techniques including Turning Back Fist, Uppercut Elbow, Spring Knees, minute circuit exercise between techniques, stretching to end, next session Tuesday 6.30-7.30

Fighters circuit followed by sparring for main group, 2nd group, full body weights with core drills, 1-2-3-2-1 interval skipping, next lesson Wednesday 7.30-8.30

Mid-week circuit with bags, ropes, weights and ab-sculpt, techniques including Hammer Fist, Low & Thrust Knee, with static exercises between techs, stretching to end, next session Thursday 6.30-7.30

3km run, full body weights with core sets between muscle groups, next lesson Friday 6.30-7.30

4km run, Leo’s of mat, fighters repetitions, techniques including footwork, guard & stance, Stepping Downward Elbow, Turning Back Kick, Stabbing Front Kick, split warm down, sparring / core drills, next lesson Monday 7-8