The following schedule is for the beginner-intermediate class. Advanced sessions do not follow this schedule. This class meets every Tuesday and Thursday from 7-9 PM. This class adheres to the following format:

1. Warm Up
   • Free stretching
   • Push-Ups (Snake, Sun)
   • 100 crunches
   • Cardio (Stairs / Jumping jacks)
2. 3-5 "Winds"
   • Each wind consists of 2½ minutes of metered punching, followed by 30 seconds of speed punching.
3. Kicks (Rotate through stations)
   • Focus
   • Speed
   • Height
   • Power
4. Group Techniques / Proficiencies
   • Group 1
     • Yee Jee Kim Yang Mah
     • Sun Punches
     • Front Kicks
     • Pak Sao
   • Group 2
     • Pak Dar
     • Lop Dar
     • Sil Lim Tao
     • Dragon Pole
     • Running Horse
     • Don Chi Sao
   • Group 3
     • Conditioning Drills
     • Kwon Sao
     • Tan Dar
     • Pak Tan
     • Rolling
   • Group 4
     • Rolling & Running
     • Shifting Drills
     • Chum Ku
5. Sil Lim Tao
   • This is usually 30 minutes. New students work at own pace.
6. Sign Out