Week 1 - Day 1 - Workout for Straight Punches

Welcome to week 1 - day 1. Remember, you will do three Combat Strong workouts a week,
for the next 12 weeks. We have it complete guided and setup for you. Go after it today in
your first workout - let's gooooo!!!

Warm Up (20 sec. each)

Jumping Jacks
Forward Arm Circles + Hugs
Squat + Arm Rotations
Toes Touches l
Clapping Under Legs
Side Lunges
Ankle Touches
Backstroke
Buttkicks

Workout (20 sec. work, 10 sec. rest) - 2 rounds of this same routine
Knuckle Push Ups
Inchworm Walkouts
Glute Bridge 
Single Arm Tricep Pushup R
Single Arm Tricep Pushup L
Bicycle Abs3
Right wall chest stretch 
Left wall chest stretch 
Right hip flexor stretch 
Left hip flexor stretch 
Table top forearm stretch 
Right pigeon 
Left pigeon 
Torso rotations

Week 1 - Day 2 - Workout for Speed

This is your second workout of week 1. This one focuses on quick movements and HIIT to
build cardiovascular fitness. Time to crush this!
Warm Up (20 sec. each)
High knees
Butt kicks
Walking lunges
Squats
Bear crawl
Crab crawl
Seal jacks
Ankle circles
Ceiling touches

Workout (paired exercises in Tabata style, workout 25s work, 10s rest, repeating
each pair 2 times)
Speed skaters / A claps
Jumping jacks / Jump lunges
Burpees / Flutter kicks
Alternating toe touches / Ankle taps

30 SECOND WATER BREAK

Air squat pulses / Plank w/ shoulder touches

Bird dogs / Leg shoot throughs
Speed sprawls / Lateral hops
Mtn. climbers / Side lunges

Cooldown (3 mins)
Wall sit
Triangle toe touch
Calf stretch R
Calf stretch L 
Quad pulls
Cat cow.

Week 1 - Day 3 - Workout for Front Kicks

Third workout of your first week. Strengthening foot muscles (for different front kick
variations), ankle, hamstrings, glutes, and quads. Time to burn it! 👊
Warm Up (20s each)
Running in place
Swing leg r&l
Ankle points r&l
Pulse lunge right
Pulse lunge left
Floating table tops

Workout (3 rounds of movements, 45s work/10sec rest, 30s work/10sec rest, 15s
work/ 10s rest) 
Lunges (to high knees in rounds 2 and 3)
Toe raises
Big flutter kicks
Single leg glute lift kicks
Star V ups
Flexed foot hamstring curls
Low plank leg lifts
Twisting mtn. climbers

Cooldown (20s each)

Forced arch squat
Cross leg sit right
Cross leg sit left
Sitting pretzel right
Sitting pretzel left
Anterior tibialis stretch.