Heavy Bag Blue Print Program

Phase 1

Workout #1:

In the first workout, try focusing on staying loose, relaxed and fluid with your technique. Don't
worry about pushing too hard or throwing 100% power. Focus on relaxed, technical strikes and
staying balance and controlled with every combo or drill.

35 Minutes Total | 5x3 Minute Rounds | 2 Min Breaks

5 Minute Warmup

Round 1:

 1-RK
 1-2-LK
 1-RK
 1-2-LK
 RK (Technical)
 LK (Technical

Break

Round 2:

 1-LT
 1-LT-LCH
 Alternating Teeps
 1-2-LT
 1-2-LT-LCH
 Alternating Teeps

Break

Round 3:

 3-RK
 3-RK-RCH
 RK POWER
 3-2-LK
 3-2-LK-LCH
 LK POWER

Break

Round 4:

 1-RE

1
  1-RKN
 Skip Knees
 1-2-LE
 1-2-LKN
 1-2 Burnout

Break

Round 5:

 1-2-3-LT
 1-2-3-RK
 RK SPEED
 2-3-2-LE
 2-3-2-LK
 LK SPEED

Cool Down

**Complete each workout 2-3x before moving to the

next workout.

Workout #2: Key Combos

In this workout, focus on putting key combinations together with power and control. Just because
you're focusing on offense with these combos, don't neglect staying defensively responsible with
your guard, footwork and balance.

35 Minutes Total | 5x3 Minute Rounds | 2 Min Breaks

5 Minute Warmup

Round 1:

 1-1
 1-1-2
 1-1-LT
 LT
 LT-RK
 LT-RK-RCH

Break

Round 2:

 1-2B
 1-2B-3
 1-2B-3-RK

2
  1-2B-3-RK-RK
 1-2B-3-RK-RK
 Alternating Teeps

Break

Round 3:

 1-RK
 3-RK
 1-3-RK
 2-LK
 3-2-LK
 2-3-2-LK

Break

Round 4:

 RK POWER
 RK-RK
 Jab Pyramid
 LK POWER
 LK-LK
 Jab Pyramid

Break

Round 5:

 1-LT
 1-LT-LCH
 LK-RK
 1-1-2
 1-1-2-LCH
 RK-LK

Cool Down

**Complete each workout 2-3x before moving to the

next workout.

Workout #3: Balance & Control

Muay Thai is all about balance and control. If you lose balance while throwing a strike or have no
control of your body's movement, it will become very difficult to fight and defend effectively. In
this workout, really try your best to stay in complete control of your body the entire workout.

3
35 Minutes Total | 5x3 Minute Rounds | 2 Min Breaks

5 Minute Warmup

Round 1:

 LT-LCH
 LT-LCH-RK
 Balancing LT
 LT-LCH-LK
 LT-RCH-RK
 Balancing RT

Break

Round 2:

 1-RKN
 1-RKN-RCH
 Body-Body-Head
 1-2-LKN
 1-2-LKN-LCH
 Alternating Teeps

Break

Round 3:

 RK-RCH
 RK-RCH-RK
 Boxing Pyramid
 LK-LCH
 LK-LCH-LK
 Boxing + Check Pyramid

Break

Round 4:

 Balancing LT
 LK-LCH Burnout
 1-2-3-RK
 Balancing RT
 RK-RCH Burnout
 2-3-2-LK

Break

Round 5:

 1-2-LCH-LT
 Alternating Teeps
 RK-RK

4
  1-2-RCH-LT
 Alternating Teeps
 LK-LK

Cool Down

**Complete each workout 2-3x before moving to the

next workout.

Workout #4: Defense & Conditioning I

Every 4th workout of the phase will be focused on defense and conditioning. Why? Because if
your defense or conditioning sucks, you'll get beat the fuck up! It can be easy to neglect defense
or not push yourself hard enough when you're working on the heavy bag. It's important to focus
100% on these sessions and try to keep up with me.

35 Minutes Total | 5x3 Minute Rounds | 2 Min Breaks

5 Minute Warmup

Round 1:

 Jab Pyramid
 LT-LCH
 LT-RCH
 Cross Pyramid
 RT-RCH
 RT-LCH

Break

Round 2:

 1-2-Parry L
 1-2-Parry L-RK
 1-2-Parry L-RK-RCH
 2-3-Parry R
 2-3-Parry R-LK
 2-3-Parry R-LK-LCH

Break

5
Round 3:

 1-2 Burpee
 LK POWER
 Combo + Jab Out
 1-2 Burpee
 RK POWER
 Combo + Teep Out

Break

Round 4:

 1-2-EV
 1-2-EV-RK
 Skip Knees
 LCH-LK-LCH
 RCH-RK-RCH
 Skip Knees

Break

Round 5:

 Alternating Teeps
 1-2-Cover R-2-3
 Boxing Pyramid + Check
 Alternating Teeps
 1-2-Cover L-3-2
 Boxing Pyramid + Check

Cool Down

**Complete each workout 2-3x before moving to the

next workout.

Workout #5: Fight Night I

It's Fight Night!!! It's time to put your skills to the test in this final workout of the phase. You'll be
pushed in all areas of your game just like it's a fight. You've been putting in the work, right? So
let's get into it!

35 Minutes Total | 5x3 Minute Rounds | 2 Min Breaks

5 Minute Warmup

6
Round 1:

 1-RK
 1-2-LK
 RK-RK
 LK-LK
 RK SPEED
 LK SPEED

Break

Round 2:

 1-2B
 1-2B-3
 1-2B-3-RK
 1-2B-3-RK-RK
 1-2B-3-RK-RK
 Skip Knees

Break

Round 3:

 RK-RCH-RK
 1-2-3-RK
 Boxing Pyramid
 LK-LCH-LK
 2-3-2-LK
 Boxing + Check Pyramid

Break

Round 4:

 1-2 Burpee
 LK POWER
 Combo + Jab Ouot
 1-2 Burpee
 RK POWER
 Combo + Teep Out

Break

Round 5:

 Alternating Teeps
 1-2-LCH-LT
 Alternating Teeps
 1-2-RCH-RT
 Body-Body-Head
 Alternating Teeps

Cool Down

7
**Complete each workout 2-3x before moving to the
next workout.

Fight Like Hoost

The King of liver shots and low kicks, Ernesto Hoost is a K1 Kickboxing legend holding wins over a
number of legendary fighters. He is a perfect example of how clean, tight fundamentals can take
you to the highest level in the sport... so lets get to it!

Round #1 - vs. Maurice Smith

0:00 - Jab

0:30 - Cross

1:00 - Jabs & crosses

1:30 - Jab, cross, body hook, low kick

2:30 - Lead leg kick

3:00 - Rear leg kick

3:30 - Leg kicks

4:00 - Jab, cross, body hook, low kick

5:00 - BREAK

Round #2 - vs. Andy Hug

0:00 - Cross, hook, rear low kick

1:00 - Cross, hook, lead low kick

2:00 - Cross, hook, cross

2:30 - Hook, cross, hook

3:00 - Cross, hook, cross, body hook, knee, knee

4:00 - Skip knees

4:30 - Hooks only

8
5:00 - BREAK

Round #3 - vs. Mike Bernardo

0:00 - Jab, rear low kick

0:30 - Jab, lead low kick

1:00 - Rear hook, lead low kick

1:30 - Rear hook, rear low kick

2:00 - Power leg kicks

2:30 - Power hooks

3:00 - Power leg kicks

3:30 - Power hooks

4:00 - Punches & low kicks

5:00 - BREAK

Round #4 - vs. Mirko Cro Cop

0:00 - Cross (body/head)

0:30 - Cross, switch kick

1:30 - Body, body, head

2:00 - Body, body, head, low kick

2:30 - Rear hook/uppercut, rear low kick

3:30 - Hook + low kick pyramid

5:00 - BREAK

Round #5 - Signature Strikes + KO Combos

0:00 - Jab + rear low kick pyramid

1:00 - Body, body, head, low kick

2:00 - Hook + low kick pyramid

3:00 - Jab, cross, body hook, low kick

9
4:00 - Cross, hook, cross, low kick

5:00 - BREAK

Fight Like Buakaw I

You probably know Buakaw, am I right? He is one of the most popular and elite Muay Thai
fighters of all time because of his wicked fast switch kicks, sniper-like teeps, and solid
fundamentals. In this workout you'll be learning the exact techniques, combos and tactics he
used to climb the K1 rankings and become the superstar he is today!

Round #1 - vs. Holzken II

0:00 - Balancing lead teep

0:30 - Jab, teep

1:00 - Balancing teep (opposite)

1:30 - Jab teep (opposite)

2:00 - Jab, teep, fake teep, step-through knee

3:00 - Jab,teep, fake teep, rear knee

4:00 - Alternating teeps

90 Second Break

Round #2 - vs. Souwer

0:00 - Jab pyramid (1-4)

0:30 - Double jab, low kick + Teep

1:30 - Jab pyramid (1-4)

2:00 - Double jab, switch kick + long guard

3:00 - Jab pyramid (1-4)

3:30 - Jabs + kick (low/switch) + defense (long guard/teep/knee guard)

10
4:30 - Jab pyramid (1-4)

90 Second Break

Round #3 - vs. Zambidis

0:00 - Speed switch kicks

0:30 - Power switch kicks

1:00 - Long guard, roundhouse, double switch kick

2:00 - Speed kicks

2:30 - Power kicks

3:00 - Jabs + switch kicks/low kicks

4:00 - Power switch kicks

4:30 - Power kicks

90 Second Break

Round #4 - vs. Masato I

0:00 - Jab, roundhouse, switch kick

1:00 - Jab, roundhouse, switch kick, left teep, right teep, left cross

2:00 - Power lead teep

3:00 - Ducking lead hook, roundhouse

4:00 - Freestyle

90 Second Break

Round #5 - Signature Strikes + KO Combos

0:00 - Jab/teep/fake + knee/roundhouse

1:00 - Switch kick

1:30 - Double switch kick

2:00 - Left Hook + roundhouse/knee

3:00 - Power teeps

11
4:00 - Switch kick

4:30 - Double switch kick

Cool Down!

Heavy bag blueprint phase 2

Workout #6: Combo Progressions

Welcome to Phase 2! In this workout we're building combos using some of the key strikes (and
defenses) in Muay Thai. Really pay attention to your body mechanics and stay in control of your
movement, even when throwing with power. Have fun!

35 Minutes Total | 5x3 Minute Rounds | 2 Min Breaks

5 Minute Warmup

Round 1:

12
  1
 1-2
 1-2-3
 1-2-3-RK
 1-2-3-RK-RCH
 1-2-3-RK-RCH-RK

Break

Round 2:

 LT
 LT-LCH
 LT-LCH-LK
 LT-LCH-LK-2
 LT-LCH-LK-2-3
 LT-LCH-LK-2-3-RK

Break

Round 3:

 1-RKN
 1-RKN-2
 1-RKN-2-LKN
 1-RKN-2-LKN-RE
 1-RKN-2-LKN-RE-RKN

Break

Round 4:

 3
 3-RK
 3-RK-2
 3-RK-2-LK
 3-RK-2-LK-2-3
 3-RK-2-LK-2-3-RK

Break

Round 5:

 RK
 RK-2
 RK-2-RK
 RK-2-RK-3
 RK-2-RK-3-2
 RK-2-RK-3-2-RE

Cool Down

13
**Complete each workout 2-3x before moving to the
next workout.

Workout #7: Outside Fighting

Understanding how to use your range and distance is a crucial part to becoming a high level
striker. Today you'll be focusing on fighting from the outside and utilizing your long range
weapons and defense. Stay balanced and efficient with your technique throughout the workout.
Also make sure you do NOT over extend or reach with your strikes!

35 Minutes Total | 5x3 Minute Rounds | 2 Min Breaks

5 Minute Warmup

Round 1:

 LT
 LT-LCH-LK
 LK (TECHNICAL)
 LT-RCH
 LT-RCH-RK
 RK (TECHNICAL)

Break

Round 2:

 1-RK
 1-LK
 ALTERNATING KICKS
 2-LK
 2-RK
 ALTERNATING KICKS

Break

Round 3:

 1-1
 1-1-2
 1-1-2-LT
 1-1-2-LT-RK
 1-1-2-LT-RK
 ALTERNATING TEEPS

Break

14
Round 4:

 JAB PYRAMID
 1-2-3-LG
 1-2-3-LCH
 JAB PYRAMID
 2-3-2-LG
 2-3-2-LCH

Break

Round 5:

 LT-RK
 LT-LK
 BALANCING LT
 RT-RK
 RT-LK
 BALANCING RT

Cool Down

**Complete each workout 2-3x before moving to the

next workout.

Workout #8: Inside Fighting

Time to work your way to the inside to start throwing slashing elbows and rib-breaking knees.
Using our footwork and long distance weapons to get on the inside will be key if we want to land
those KO blows. Stay in control of your body and make sure you're not crowding yourself when
you're in closer range of the bag. Have fun!

35 Minutes Total | 5x3 Minute Rounds | 2 Min Breaks

5 Minute Warmup

Round 1:

 1-RE
 1-LE
 ALTERNATING ELBOWS
 1-LSE
 1-RSE
 ALTERNATING SPEAR ELBOWS

Break

Round 2:

15
  1-RKN
 1-RKN-LE
 SKIP KNEES
 1-2-LKN
 1-2-LKN-RE
 SKIP KNEES

Break

Round 3:

 3-RK
 3-3B-RK
 POWER RK
 2-LK
 2-2B-LK
 POWER LK

Break

Round 4:

 3-RE
 3-RE-RKN
 LG ELBOWS
 1-LSE
 1-LSE-RKN
 LG KNEES

Break

Round 5:

 1-RKN-LE
 1-RKN-LE-RE
 ELBOWS ONLY
 1-2-LKN-RE
 1-2-LKN-RE-LE
 SKIP KNEES

Cool Down

**Complete each workout 2-3x before moving to the

next workout.

Workout #9: Defense & Conditioning II

16
You hopefully understand that importance of defense by this point, right? That's why today we'll
be adding some additional defensive techniques like kick catches and parry's. Make sure to do
things slowly and controlled before you start adding speed and power to the mix. Get the
technique/combo right before throwing bombs!

P.S. Round 5 is gonna be a push, so get your mind right!

35 Minutes Total | 5x3 Minute Rounds | 2 Min Breaks

5 Minute Warmup

Round 1:

 1-LCH
 1-LCH-LT
 ALTERNATING TEEPS
 1-RCH
 1-RCH-LT
 ALTERNATING TEEPS

Break

Round 2:

 LCH-2-3
 LCH-2-3-RK
 SKIPPING LT
 RCH-RK
 RCH-RK-3-2
 SKIPPING RT

Break

Round 3:

 1-L CATCH-2
 1-L CATCH-2-RK
 1-2-BURPEE
 1-L CATCH-RKN
 1-L CATCH-RKN-RE
 1-2-BURPEE

Break

Round 4:

 1-2-L PARRY
 1-2-L PARRY-RK
 1-2-L PARRY-RK-RCH
 2-3-R PARRY
 2-3-R PARRY-LK
 2-3-R PARRY-LK-LCH

Break

17
Round 5:

 1-2-CH BURNOUT
 LK-LCH BURNOUT
 COMBO + JAB OUT
 1-2-CH BURNOUT
 RK-RCH-BURNOUT
 COMBO + TEEP OUT

Cool Down

**Complete each workout 2-3x before moving to the

next workout.

Workout #10: Amateur Fight Night

It's time to step up and put yourself to the test in this month's Fight Night. Get ready to push
hard for the entire 5 rounds while keeping your composure and technique along the way.
Complete this and you'll be ready for the next phase... Seasoned Amateur

35 Minutes Total | 5x3 Minute Rounds | 2 Min Breaks

5 Minute Warmup

Round 1:

 LT
 LT-LCH
 LT-LCH-LK
 LT-LCH-LK-2
 LT-LCH-LK-2-3
 LT-LCH-LK-2-3-RK

Break

Round 2:

 JAB PYRAMID
 1-2-3-LG
 1-2-3-LCH
 JAB PYRAMID
 2-3-2-LG
 2-3-2-LCH

Break

Round 3:

18
  1-RKN-LE
 1-2-LKN-RE
 SKIP KNEES
 3-RE-RKN
 1-LSE-RKN
 SKIP KNEES

Break

Round 4:

 1-RKN-LE-RE
 LG ELBOWS
 COMBO + JAB OUT
 1-2-LKN-RE-LE
 LG KNEES
 COMBO + TEEP OUT

Break

Round 5:

 LK-LCH BURNOUT
 LCH-2-3-RK
 1-2-BURPEE
 RK-RCH BURNOUT
 RCH-RK-3-2

Cool Down

**Complete each workout 2-3x before moving to the

next workout.

Fight Like Dekkers

Ramon Dekkers was one of the baddest men on the planet. He was one of the first foreigners to
travel to the homeland of Muay Thai and compete against the highest level Thais, which ended
up paving the way for other foreigners to follow in his footsteps.

His hard-nosed, aggressive style of fighting is definitely a fan favorite, so I think you'll have fun
banging out this workout!

Round #1 - vs. Duane Ludwig

0:00 - Jab, rear kick

19
0:30 - Jab, rear kick (southpaw)

1:00 - Dekkers combo (first half)

2:00 - Jab, rear kick

2:30 - Jab, rear kick (southpaw)

3:00 - Dekkers combo (full combo)

5:00 - BREAK

Round #2 - vs. Jo Prestia

0:00 - Jab/fake jab, rear kick

1:00 - Southpaw: jab/fake jab, rear kick

2:00 - Cross, liver hook, high kick

3:00 - 3 punch combo + rear kick

4:00 - Southpaw: 3 punch combo + rear kick

5:00 - BREAK

Round #3 - vs. Joel Caesar

0:00 - Hooks & uppercuts only

0:30 - Lead side punches + rear kick

1:00 - Rear side punches + lead kick

1:30 - Hooks & uppercuts only

2:00 - Power jab

2:30 - Power cross

3:00 - Hooks & uppercuts only

3:30 - Lead side punches + rear kick

4:00 - Rear side punches + lead kick

4:30 - Hooks & uppercuts only

5:00 - BREAK

20
Round #4 - vs. Hector Pena

0:00 - Jab, low kick

0:30 - Cross, low kick

1:00 - Power roundhouse

2:00 - Jab, high kick

2:30 - Cross, high kick

3:00 - Power roundhouse

4:00 - Punch combo + roundhouse

5:00 - BREAK

Round #5 - Signature Strikes + KO Combos

0:00 - Dekkers combo (first half)

1:00 - Hooks & uppercuts only

2:00 - Dekkers combo (full combo)

3:00 - Hooks + roundhouses

4:00 - Dekkers combo (full combo)

5:00 - BREAK

Fight Like Yodsanklai I

Yodsanklai is the definition of a POWER striker. He keeps his combos and strikes relatively simple
but throws them with vicious intent... which is exactly what you'll be doing in this workout!

Round #1 - vs. Artem

0:00 - Cross, hook, roundhouse

1:00 - Hook, cross, roundhouse

21
2:00 - Power cross

3:00 - Power roundhouse

4:00 - Double roundhouse

5:00 - BREAK

Round #2 - vs. Kem

0:00 - Boxing pyramid

1:00 - Cross, rear knee / rear elbow

2:00 - Elbow pyramid

3:00 - Hook, knee / hook, roundhouse

4:00 - Boxing pyramid

5:00 - BREAK

Round #3 - vs. JWP

0:00 - Lead teeps

0:30 - Jabs and crosses

1:00 - Lead teeps

1:30 - Jabs and crosses

2:00 - Lead teeps

3:00 - Roundhouse pyramid

5:00 - BREAK

Round #4 - vs. Cosmo

0:00 - Lead hand strikes

1:00 - Lead hand strikes + roundhouse

2:00 - Rear hand strikes

3:00 - Rear hand strikes + roundhouse

4:00 - Boxing combos + roundhouse

22
5:00 - BREAK

Round #5 - Signature Strikes + KO Combos

0:00 - Power roundhouse

1:00 - Hook, cross / cross, hook

2:00 - Double roundhouse

3:00 - Jabs and crosses

4:00 - Power roundhouse

5:00 - BREAK

23
Heavy bag blueprint phase 3

Workout #11: Lead Side Sniper

Welcome to Phase 3! In this workout we're focusing on fine-tuning your lead side strikes so you're
able to establish distance, counter effectively, and use fakes to set up your power side strikes. If
you're able to have sharp lead side strikes, then you can dictate the pace and rhythm of the
fight!

35 Minutes Total | 5x3 Minute Rounds | 2 Min Breaks

5 Minute Warmup

Round 1:

 1
 1+LT
 Jab Pyramid
 1+LT+LCH
 1+LT+LCH+RK
 Jab Pyramid

Break

Round 2

24
  1
 F1-3
 F1-3-2
 F1-3B
 F1-3B-RK
 LK SPEED

Break

Round 3:

 1+LT
 FLT-3
 FLT-LSE-RE
 FLT-LK
 FLT-RKN-RE
 RK SPEED

Break

Round 4:

 LK
 LK-LT
 ALTERNATING TEEPS
 LK-2
 LK-LKN
 ALTERNATING TEEPS

Break

Round 5:

 LEAD SIDE BOXING

 LK-LCH BURNOUT
 LEAD SIDE LEG
 RK-RCH BURNOUT
 LEAD SIDE ONLY
 FREESTYLE

Cool Down

**Complete each workout 2-3x before moving to the

next workout.

Workout #12: Boxing Focus

25
It's time to focus on your hands and develop KO power with your boxing! This workout will help
you fine-tune your boxing combos and improve your hand speed so you can tie it together
seamlessly with the rest of your arsenal. Let those hands go while staying tight defensively!

35 Minutes Total | 5x3 Minute Rounds | 2 Min Breaks

5 Minute Warmup

Round 1:

 1
 1-2
 1-2-LCH-2
 1-2-LCH-2-3
 1-2-LCH-2-3-RK
 JAB PYRAMID

Break

Round 2:

 1-1
 1-1-2B
 1-1-2B-3
 1-1-2B-3-3B
 1-1-2B-3-3B-RK
 CROSS PYRAMID

Break

Round 3:

 2
 2-3
 2-3-3B
 2-3B
 2-3B-3
 BODY-BODY-HEAD

Break

Round 4:

 LCH-3-2-LK
 LCH-2-3-RK
 LK SPEED
 RCH-2-3-RK
 RCH-3-2-LK
 RK SPEED

Break

Round 5:

26
  BOXING PYRAMID A
 LEAD SIDE BOXING
 BOXING FREESTYLE
 BOXING PYRAMID B
 REAR SIDE BOXING
 BOXING + CHECKS FREESTYLE

Cool Down

**Complete each workout 2-3x before moving to the

next workout.

Workout #13: Kick Focus

Get ready to become a sniper with your kicks! Today you'll be tightening up your kick technique
while also working on developing power, speed and accuracy with your roundhouses. And as
always, stay sharp defensively and focus on having good balance and control through the
workout. Lets GOO!!

35 Minutes Total | 5x3 Minute Rounds | 2 Min Breaks

5 Minute Warmup

Round 1:

 RK TECHNICAL
 LK TECHNICAL
 RK-RK
 LK-LK
 1-2-RK
 1-2-LK

Break

Round 2

 LT-LK
 LT-RK
 ALTERNATING KICKS
 RT-LK
 RT-RK
 ALTERNATING KICKS

Break

Round 3:

 LLK-LK

27
  LLK-LHK
 LK POWER
 RLK-RK
 RLK-RHK
 RK POWER

Break

Round 4:

 SPLIT SQUAT + RK
 SPLIT SQUAT + LK
 1-2-RK
 1-2-LK
 RK-RK
 LK-LK

Break

Round 5:

 LLK
 LHK
 LK TECHNICAL
 RLK
 RHK
 RK TECHNICAL

Cool Down

**Complete each workout 2-3x before moving to the

next workout.

Workout #14: Defense & Conditioning III

It's time to strengthen our defense and level up our conditioning before Fight Night III! You'll be
adding a variety of defensive maneuvers to your game with catching, evading, covering and
more. Plus, as always, get ready to push your cardio with some fun burnout drills!

35 Minutes Total | 5x3 Minute Rounds | 2 Min Breaks

5 Minute Warmup

Round 1:

 1-2-R COVER
 1-2-R COVER-2-3
 BALANCING LT

28
  1-2-R COVER-2-RK
 1-2-R COVER-2-RSE-LE
 BALANCING RT

Break

Round 2

 1-2-3-L COVER
 1-2-3-L COVER-3-2
 DROP SQUATS
 1-2-3-L COVER-3-RK
 1-2-3-L COVER-LSE-RE
 DROP SQUATS

Break

Round 3:

 LCH-LK
 LCH-RK
 ALTERNATING KICKS
 LCH-COUNTER
 RCH-COUNTER
 ALTERNATING KICKS

Break

Round 4:

 1-2-EV HIGH+COUNTER
 1-2-EV MID+COUNTER
 PUSHUPS
 1-2-EV LOW+COUNTER
 FREESTYLE + EVADE
 BURPEES

Break

Round 5:

 COMBO + JAB OUT

 COMBO + LONG GUARD
 SKIP KNEES
 COMBO + TEEP
 COMBO + DEFENSE
 SKIP KNEES

Cool Down

**Complete each workout 2-3x before moving to the

next workout
29
Workout #15: Fight Night III

It's FIGHT NIGHT! Time to put your skills to the test with your 3rd fight night of the program. Get
ready to push and be challenged for the entire 5 rounds. Make it through this workout and you'll
be ready for the next phase!

35 Minutes Total | 5x3 Minute Rounds | 2 Min Breaks

5 Minute Warmup

Round 1:

 JAB PYRAMID
 F1-3B
 F1-3B-RK
 ALTERNATING TEEPS
 LTF-3
 LTF-LSE-RE

Break

Round 2

 1-1-2B-3-3B
 1-1-2B-3-3B-RK
 CROSS PYRAMID
 2-3-3B
 2-3B-3
 BODY-BODY-HEAD

Break

Round 3:

 SPLIT SQUAT + RK
 SPLIT SQUAT + LK
 1-2-RK
 1-2-LK
 RK-RK
 LK-LK

Break

Round 4:

 1-2-3-L COVER-3-RK
 1-2-3-L COVER-LSE-RE
 SPEED RK
 1-2-R COVER-2-RK
 1-2-R COVER-2-RSE-LE

30
  SPEED LK

Break

Round 5:

 BOXING PYRAMID A
 LLK-LHK
 LK POWER
 BOXING PYRAMID B
 RLK-RHK
 RK POWER

Cool Down

**Complete each workout 2-3x before moving to the

next workout.

Fight Like Saenchai I

Saenchai is a straight up badass. He's been fighting at the highest level since he was a teenager
and continues to fight and dominate his opponents into his 40s. His tricky, elusive style is vey
unique and can be challenging to mimic... but we're going to try to anyway!

**Note that Saenchai is a southpaw (lefty) and I perform the workout as a southpaw. If you feel
more comfortable orthodox (righty) then by all means do the workout that way... it's up to you!

Round #1 - vs. Adaylton Freitas

0:00 - Lead teep

0:30 - Rear teep

1:00 - Jab, cross (head)

1:30 - Jab, cross (body)

2:00 - Alternating teeps

3:00 - Roundhouse + evade/defend

4:00 - Cartwheel kick

90 Second Break

31
Round #2 - vs. Arthur Sorsor

0:00 - Saenchai shuffle + roundhouse

0:30 - Alternating teeps

1:00 - Punches + roundhouse (leg kick)

2:00 - Saenchai shuffle + roundhouse

2:30 - Alternating teeps

3:00 - Cross, rear knee/rear kick

4:00 - Saenchai shuffle + roundhouse

4:30 - Alternating teeps

90 Second Break

Round #3 - vs. Javad Bigdeli

0:00 - Fake roundhouse, rear teep

0:30 - Fake roundhouse, rear knee

1:00 - Fake roundhouse, rear cross

1:30 - Fake roundhouse, rear roundhouse

2:00 - Roundhouse, teep (balanced)

3:00 - Fake roundhouse, rear teep

3:30 - Fake roundhouse, rear knee

4:00 - Fake roundhouse, rear cross

4:30 - Fake roundhouse, rear roundhouse

90 Second Break

Round #4 - vs. Charles Francois

0:00 - Saenchai shuffle + teep

0:30 - Double jab, cross/overhand

1:00 - Bicycle roundhouse

32
2:00 - Saenchai shuffle + teep

2:30 - Double jab, cross/overhand

3:00 - Bicycle roundhouse

4:00 - Jab + rear strikes only

90 Second Break

Round #5 - Signature Strikes + KO Combos

0:00 - Teeps

1:00 - Cross + rear strike

2:00 - Cartwheel kick

3:00 - Bicycle kick

4:00 - Saenchai shuffle + strike

Fight Like Adesanya I

Did you know before he was a UFC champion, Israel Adesanya was one of the top kickboxers in
the world? His unique "stylebending" style made him an international superstar before he
stepped foot into the UFC... and in this workout you're going to learn some of his solid basics and
fancy strikes that has made him one of the best in the world

Round #1 - vs. Carl N'Diaye

0:00 - Jab, rear low kick

0:30 - Jab, inside leg kick

1:00 - Jab, inside leg kick, lead high kick

1:30 - Jab, inside leg kick, lead high kick, southpaw, cross, uppercut

2:00 - Jab, inside leg kick, lead high kick, southpaw, cross, uppercut, rear knee

3:00 - Jab pyramid

4:00 - Lead side question mark kick

5:00 - BREAK

33
Round #2 - vs. Kim Loudon
0:00 - Cross, jab, cross

0:30 - Straights & hooks

1:00 - Cross, jab, cross

1:30 - Straights & hooks

2:00 - Switch kick, southpaw, cross, hook, rear knee/kick

3:00 - Jab, pull back, cross, jab, cross

3:30 - Jab, rear low kick

4:00 - Straights & hooks

4:30 - Jab, pull back, cross, jab, cross

5:00 - BREAK

Round #3 - vs. Nase Foai

0:00 - Lead side punches

0:30 - Lead side punches + rear kick

1:30 - Straight punches

2:00 - Straight punches + spearing teeps

3:00 - Southpaw cross, hook, rear knee

3:30 - Southpaw cross, hook, rear kick

4:00 - Tornado kick

5:00 - BREAK

Round #4 - vs. Niu Xiaoqiang

0:00 - Jab, low kick pyramid

1:00 - Switch hook, high kick

2:00 - Jab, low kick pyramid

3:00 - Switch uppercut, hook, high kick

34
4:00 - Jab, low kick pyramid

5:00 - BREAK

Round #5 - Signature Strikes + KO Combos

0:00 - Switch kick/lead question mark kick + southpaw cross, uppercut, rear kick

1:00 - Jab, cross, body hook, high kick

2:00 - Straight punches

2:30 - Teeps only

3:00 - Straight, teeps, & kicks

4:00 - Switch kick/lead question mark kick + southpaw cross, uppercut, rear kick

5:00 - BREAK

Heavy bag blueprint phase 4

35
Workout #16: Key Combos II

Welcome to Phase 4! It's time to step up your game even more with longer rounds, tougher drills
and more advanced combinations. Today you'll continue to put in the reps with your basic
combos while adding a mixture of longer combinations as well. Good luck!

40 Minutes Total | 5x4 Minute Rounds | 2 Min Breaks

5 Minute Warmup

Round 1:

 1-RK
 1-2-RK
 1-2-3-RK
 TECHNICAL RK
 1-LK
 1-2-LK
 1-2-3-LK
 TECHNICAL RK

Break

Round 2

 1-2-LE
 1-2-RE
 1-2-LE-RE
 SAENCHAI SWITCH 1-2
 1-2-LKN
 1-2-RKN
 1-2-LKN-RKN
 SAENCHAI SWITCH 1-2

Break

Round 3:

 1-7
 1-7-3B
 1-7-3B-4K
 SPLIT SQUAT RK
 1B-7
 1B-7-LK
 1B-7-LK-2

36
  SPLIT SQUAT LK

Break

Round 4:

 3-RK
 3-RK-2-LK
 3-RK-2-LK-2-3
 3-RK-2-LK-2-3-RK
 3-RK-2-LK-2-3-RK-3-2
 3-RK-2-LK-2-3-RK-3-2-LK
 3-RK-2-LK-2-3-RK-3-2-LK
 ALTERNATING KICKS

Break

Round 5:

 LT-LK
 LT-LK-LKN
 LT-LK-LKN-LCH
 BOXING PYRAMID A
 RT-RK
 RT-RK-RKN
 RT-RK-RKN-RCH
 BOXING PYRAMID B

Cool Down

**Complete each workout 2-3x before moving to the

next workout.

Workout #17: Pure Power

It's time to load up and throw some bone-breaking power in your strikes! Today's workout is
based around all power techniques, combos and drills. Although you should be throwing things
with full force, be sure to ease into it (warm up properly) and don't lose sight of your technique.
Let's GO!!!

40 Minutes Total | 5x4 Minute Rounds | 2 Min Breaks

5 Minute Warmup

Round 1:

 1-2
 TECHNICAL RK

37
  1-2
 TECHNICAL LK
 1-2
 POWER RK
 1-2
 POWER LK

Break

Round 2

 3-RK
 3-RK-RCH
 3-RK-RCH-RK
 RK-RK
 3-2-LK
 3-2-LK-LCH
 3-2-LK-LCH-LK
 LK-LK

Break

Round 3:

 JAB PYRAMID
 LT-LK
 CROSS PYRAMID
 LT-RK
 BOXING PYRAMID A
 RT-LK
 BOXING PYRAMID B
 RT-RK

Break

Round 4:

 1SPLIT SQUAT RK
 2SPLIT SQUAT LK
 3SPLIT SQUAT RK
 4SPLIT SQUAT LK

Break

Round 5:

 BOXING FREESTYLE
 ALTERNATING TEEPS
 KICKING FREESSTYLE
 SAENCHAI SWITCH 1-2
 MUAY THAI FREESTYLE
 ALTERNATING TEEPS
 MUAY THAI FREESTYLE

38
  SAENCHAI SWITCH 1-2

Cool Down

**Complete each workout 2-3x before moving to the

next workout.

Workout #18: Speed Kills

Speed kills, so today you'll be focusing on making your attacks quick and precise. And of yourse,
we;ll make sure to get some solid fight conditioning in as well ;)

40 Minutes Total | 5x4 Minute Rounds | 2 Min Breaks

5 Minute Warmup

Round 1:

 1-1
 1-1-2
 1-1-LK
 LK TECHNICAL
 1-LT
 1-1-LT
 1-1-RK
 RK TECHNICAL

Break

Round 2

 LK-LK
 SKIPPING LT
 1-2-3-RK
 2-3-2-LK
 RK-RK
 SKIPPING RT
 1-2-3-RK
 2-3-2-LK

Break

Round 3:

 1-2-L PARRY
 1-2-L PARRY-RK
 1-2-L PARRY-RK-RCH
 RK SPEED

39
  2-3-R PARRY
 2-3-R PARRY-LK
 2-3-R PARRY-LK-LCH
 LK SPEED

Break

Round 4:

 LK TECHNICAL
 LK-LT
 LK-LT-RK
 1-2-BURPEE
 RK TECHNICAL
 RK-RT
 RK-RT-LK
 1-2-BURPEE

Break

Round 5:

 BOXING PYRAMID A
 RK SPEED
 ALTERNATING TEEPS
 BALANCING LT
 BOXING PYRAMID B
 LK SPEED
 ALTERNATING TEEPS
 BALANCING RT

Cool Down

**Complete each workout 2-3x before moving to the

next workout.

Workout #19: Defense & Conditioning IV

You know what time it is! It's time to tighten up that defense and get your conditioning ready for
the upcoming Fight Night!

40 Minutes Total | 5x4 Minute Rounds | 2 Min Breaks

5 Minute Warmup

Round 1:

 1-LCH
 1-2-LCH

40
  1-2-LCH-RK
 RK-RK
 1-2-LCH-LK
 1-2-LCH-2-3
 1-2-LCH-2-3-RK
 LK-LK

Break

Round 2

 1-LG
 1-LG-LSE
 1-LG-LSE-RE
 SKIP KNEES
 1-2-LG
 1-2-LG-RSE
 1-2-LG-RSE-LE
 SKIP KNEES

Break

Round 3:

 LCH-LK
 LCH-LK-RK
 LCL-LK-RK-RK
 DROP SQUATS
 RCH-RK
 RCH-RK-LK
 RCH-RK-LK-LK

Break

Round 4:

 1-2-EVH+COUNTER
 1-2-EVM+COUNTER
 1-2-EVL+SCOUNTER
 TRICEPS PUSHUPS
 1-RK-EVH
 1-RK-EVM
 1-RK-EVL
 WIDE PUSHUPS

Break

Round 5:

 CHECK + KICK
 BOXING FREESTYLE + DEFENSE
 CHECK + KICK
 MUAY THAI FREESTYLE + DEFENSE

41
  LCH-LK BURNOUT
 BOXING FREESTYLE + DEFENSE
 RCH-RK BURNOUT
 MUAY THAI FREESTYLE + DEFENSE

Cool Down

**Complete each workout 2-3x before moving to the next workout.

Workout #20: Fight Night IV

This will be your toughest challenge yet... are you ready?! If you want to level up to Phase 5 then
you'll have to suffer through 5 rounds of intense, technical Muay Thai. Get your body and mind
prepared for the toughest workout so far. LETS GOOOO!!!

40 Minutes Total | 5x4 Minute Rounds | 2 Min Breaks

5 Minute Warmup

Round 1:

 1-7
 1-3B-7
 1-3B-7-RK
 SPLIT SQUAT RK
 1B-7
 1B-7-LK
 1B-7-LK-2
 SPLIT SQUAT LK

Break

Round 2

 3-RK-2-LK
 3-RK-2-LK-2-3-RK
 3-RK-2-LK-2-3-RK-3-2-LK
 ALTERNATING KICKS
 3-RK-2-LK
 3-RK-2-LK-3-2-RK
 3-RK-2-LK-2-3-RK-3-2-LK
 ALTERNATING KICKS

Break

Round 3:

 3-RK
 3-RK-RCH
 3-RK-RCH-RK

42
  SAENCHAI SWITCH 1-2
 3-2-LK
 3-2-LK-LCH
 3-2-LK-LCH-LK
 SAENCHAI SWITCH 1-2

Break

Round 4:

 LK SPEED
 LK-LT
 LK-LT-RK
 MUAY THAI FREESTYLE + DEFENSE
 RK SPEED
 RK-RT
 RK-RT-LK
 MUAY THAI FREESTYLE + DEFENSE

Break

Round 5:

 1-2-EVH+COUNTER
 LCH-LK BURNOUT
 1-2-EVM+COUNTER
 RCH-RK BURNOUT
 1-2-EVL+COUNTER
 LCH-LK-RK-RK
 RCH-RK-LK-LK
 ALTERNATING KICKS

Cool Down

**Complete each workout 2-3x before moving to the

next workout.

Fight Like Van Soest

Multiple-time world champion in both Muay Thai & Kickboxing, Tiffany Van Soest has been
defeating her competition with smooth workout, clean basics and some diverse striking.

Ready to learn how to fight like Tiffany? Let's go!

Round #1 - vs. Alldis

43
0:00 - Teeps

0:30 - Jabs & teeps

1:00 - Jab, teeps & lead kicks

1:30 - Cross, hook, cross, lead body kick

2:30 - Teeps

3:00 - Jabs & teeps

3:30 - Jab, teeps & lead kicks

4:00 - Cross, hook, cross, lead body kick

5:00 - BREAK

Round #2 - vs. Foroni

0:00 - Body cross, hook, rear (low) kick

1:00 - Body cross, fake hook, fake body cross, high kick

2:00 - Head, body, head, body, kick

3:00 - Body cross, hook, rear (low) kick

4:00 - Body cross, fake hook, fake body cross, high kick

5:00 - BREAK

Round #3 - vs. Bellakhal

0:00 - Lead side kicks (switch or pendulum)

1:00 - Kicks & teeps only

2:00 - Spinning back kick

3:00 - Kicks & teeps only

4:00 - Jumping switch teep

5:00 - BREAK

Round #4 - vs. Uslu

0:00 - Jab, rear knee

44
0:30 - Jab, switch knee

1:00 - Punches & knees

2:00 - Lead teep

2:30 - Rear teep

3:00 - Teeps only

4:00 - Punches, knees & teeps

5:00 - BREAK

Round #5 - Signature Strikes + KO Combos

0:00 - Boxing pyramid

1:00 - Lead teep, rear teep, jumping switch teep

2:00 - Boxing + kick pyramid

3:00 - Body cross, hook, low kick OR knee

4:00 - Boxing + kick pyramid

5:00 - BREAK

45
Heavy bag blueprint phase 5

Workout #21: Combo Progressions II

Welcome to Phase 5! This will NOT be an easy workout. Not only will you be pushed physically,
but the combo progressions you will be drilling will take a type of mental focus that will challenge
you more than you're used to. Start the combos off slow, get them correct, and THEN add speed
and power to them. Make sure to repeat the workout as many times as you need until you feel
confident in the combos!

40 Minutes Total | 5x4 Minute Rounds | 2 Min Breaks

5 Minute Warmup

Round 1:

 1-1
 1-1-LT
 1-1-LT-LK
 1-1-LT-LK-2
 1-1-LT-LK-2-3
 1-1-LT-LK-2-3-RK
 1-1-LT-LK-2-3-RK-RK

Break

Round 2

 1-RK
 1-RK-LT

46
  1-RK-LT-FLT
 1-RK-LT-FLT-LKN
 1-RK-LT-FLT-LKN-RE
 1-RK-LT-FLT-LKN-RE-LE
 1-RK-LT-FLT-LKN-RE-LE-RKN
 1-RK-LT-FLT-LKN-RE-LE-RKN-PUSH-RK

Break

Round 3:

 LK
 LK-LK
 LK-LK-SW-2
 LK-LK-SW-2-3B
 LK-LK-SW-2-3B-3
 LK-LK-SW-2-3B-3-RSE
 LK-LK-SW-2-3B-3-RSE-LE-RE

Break

Round 4:

 3-RK
 3-RK-2-LK
 3-RK-2-LK-2-3
 3-RK-2-LK-2-3-RK
 3-RK-2-LK-2-3-RK-3-2
 3-RK-2-LK-2-3-RK-3-2-LK
 3-RK-2-LK-2-3-RK-3-2-LK

Break

Round 5:

 1-1-LT-LK-2-3-RK-RK
 1-1-LT-LK-2-3-RK-RK
 1-RK-LT-FLT-LKN-RE-LE-RKN-PUSH-RK
 1-RK-LT-FLT-LKN-RE-LE-RKN-PUSH-RK
 LK-LK-SW-2-3B-3-RSE-LE-RE
 LK-LK-SW-2-3B-3-RSE-LE-RE
 3-RK-2-LK-2-3-RK-3-2-LK
 3-RK-2-LK-2-3-RK-3-2-LK

Cool Down

**Complete each workout 2-3x before moving to the next workout.

Workout #22: Elbow Hunter

47
It's time to sharpen your elbows so you can slice and dice your opponent! During this workout
make sure to stay tight defensively so you don't get countered by your opponents elbow. Also
make sure to use your feet/footwork to cover distance so you don't overextend or reach while
throwing your elbows. Have fun!

40 Minutes Total | 5x4 Minute Rounds | 2 Min Breaks

5 Minute Warmup

Round 1:

 1-LSE
 1-LSE-RE
 1-LSE-RE-LE
 1-2 POWER
 1-RSE
 1-RSE-LE
 1-RSE-LE-RE
 1-2 POWER

Break

Round 2

 3-RE
 3-RSE
 3-RSPE
 SAENCHAI SWITCHES + KICK
 1-2-LE
 1-2-LSE
 1-2-LSPE
 SAENCHAI SWITCHES + KICK

Break

Round 3:

 LT-FLT-LSE
 LT-FLT-LSE-RE
 LT-FLT-RSPE
 ALTERNATING TEEPS
 LT-FLT-RTOM
 LT-FLT-RTOM-LE
 LT-FLT-RTOM-LUE
 ALTERNATING TEEPS

Break

Round 4:

 LSE-RTOM
 LSE-TROM-LE-RE
 ALTERNATING KICKS

48
  LSE-RTOM-LE-RE-LEU
 LSE-RTOM-LE-RE-LUE-RSE
 ALTERNATING KICKS
 LSE-RTOM-LE-RE-LUE-RSE
 ELBOWS FREESTYLE

Break

Round 5:

 1-LSE-RE-LE
 1-RSE-LE-RE
 BOXING + ELBOWS
 LT-FLT-LSE-RE
 LT-FLT-RTOM-LE
 BOXING + ELBOWS
 MUAY THAI
 ALTERNATING KICKS

Cool Down

**Complete each workout 2-3x before moving to the

next workout.

Workout #23: Body Snatcher

Time to snatch the soul out of your opponent and break them down mentally with an onslaught of
body strikes and combos. Rip through your opponents liver and damage their ribs with simple,
effective, and POWERFUL body combinations. As always stay balanced and focused on defense at
all times. Good luck!

40 Minutes Total | 5x4 Minute Rounds | 2 Min Breaks

5 Minute Warmup

Round 1:

 1-2B
 1-2B-RK
 1-2B-RKN
 BODY-BODY-HEAD
 2-3B
 2-3B-RK
 2-3B-RKN
 BODY-BODY-HEAD

Break

49
Round 2

 LT-LKN
 LT-LKN-RKN
 LT-LKN-RKN-LKN
 SKIP KNEES
 LT-2B
 LT-2B-3B
 LT-2B-3B-RKN
 SKIP KNEES

Break

Round 3:

 1-7
 1-7-3B
 1-7-3B-4B
 SPLIT SQUAT RK
 1-7-3B-4B-3
 1-7-3B-4B-3-RKN
 1-7-3B-4B-3-RKN-LKN
 SPLIT SQUAT LK

Break

Round 4:

 BOXING + ELBOWS
 1-2B POWER
 MUAY THAI
 2-3B POWER
 BOXING + ELBOWS
 2B-RKN
 MUAY THAI
 3B-LKN

Break

Round 5:

 1-2B-RKN
 2-3B-RKN
 BODY-BODY-HEAD
 LT-LKN-RKN-LKN
 LT-2B-3B-RKN
 SKIP KNEES
 1-7-3B-4B-3-RKN
 1-7-3B-4B-3-RKN-LKN

Cool Down

50
**Complete each workout 2-3x before moving to the
next workout.

Workout #24: Defense & Conditioning V

Ready for another challenge? Today you'll be continuing to evolve your defense while building up
your conditioning so you will be ready for fight night!

40 Minutes Total | 5x4 Minute Rounds | 2 Min Breaks

5 Minute Warmup

Round 1:

 LT-LCH
 LT-LCH-LK
 LT-LCH-RK
 ALTERNATING TEEPS
 LT-RCH
 LT-RCH-LK
 LT-RCH-RK
 ALTERNATING TEEPS

Break

Round 2

 1-LT PARRY
 1-LT PARRY-2-3
 1-LT PARRY-RK
 BALANCING LT
 1-2-RT PARRY
 1-2-RT PARRY-LK
 1-2-RT PARRY-4-RK
 BALANCING RT

Break

Round 3:

 1-2-EVH+COUNTER
 1-2-EVM+COUNTER
 1-2-EVL+COUNTER
 SAENCHAI SWITCHES + KICK
 1-RK-EVH+COUNTER
 1-RK-EVM+COUNTER
 1-RK-EVL+COUNTER
 SAENCHAI SWITCHES + KICK

51
Break

Round 4:

 1-2-R COVER-2-3
 1-2-R COVER-2-RK
 COMBO + JAB OUT
 1-2-3-L COVER-3-2
 1-2-3-L COVER-3-RK
 COMBO + TEEP
 BOXING + DEFENSE
 MUAY THAI + DEFENSE

Break

Round 5:

 LT-LCH-LK
 LT-RCH-RK
 ALTERNATING KICKS
 1-LT PARRY-2-3
 1-2-RT PARRY-4-RK
 ALTERNATING KICKS
 1-2-EV+COUNTER
 1-RK-EV+COUNTER

Cool Down

**Complete each workout 2-3x before moving to the next workout.

Workout #25: Fight Night V

Welcome to FIGHT NIGHT!! This will be your 5th "fight" and you can expect it to be the toughest
one yet. Get your mind prepared for the battle ahead and LETS GOOO!!!

40 Minutes Total | 5x4 Minute Rounds | 2 Min Breaks

5 Minute Warmup

Round 1:

 1-1-LT-LK-2-3
 1-1-LT-LK-2-3
 ALTERNATING KICKS
 1-LSE-RE-LE
 1-RSE-LE-RE
 ALTERNATING KICKS
 1-1-LT-LK-2-3-RK-RK

Break

52
Round 2

 1-RK-LT-FLT-LKN-RE-LE
 1-RK-LT-FLT-LKN-RE-LE
 BALANCING LT
 1-2B-RKN
 2-3B-RKN
 BALANCING RT
 1-RK-LT-FLT-LKN-RE-LE-RKN-PUSH-RK
 1-RK-LT-FLT-LKN-RE-LE-RKN-PUSH-RK

Break

Round 3:

 LK-LK-SW-2-3B-3
 LK-LK-SW-2-3B-3
 1-2 POWER
 LT-LKN-RKN-LKN
 LT-2B-3B-RKN
 1-2 POWER
 LK-LK-SW-2-3B-3-RSE-LE-RE
 LK-LK-SW-2-3B-3-RSE-LE-RE

Break

Round 4:

 3-2-RK-2B-RKN
 3-2-RK-2B-RKN
 SPEED RK
 1-LT PARRY-RK
 1-2-RT PARRY-4-RK
 SPEED LK
 3-2-RK-2B-RKN-LE-RSE-RKN
 3-2-RK-2B-RKN-LE-RSE-RKN

Break

Round 5:

 1-2-EV+COUNTER
 BOXING + ELBOWS
 MUAY THAI
 BODY-BODY-HEAD
 1-RK-EV+COUNTER
 BOXING + ELBOWS
 MUAY THAI
 BODY-BODY-HEAD

Cool Down

53
**Complete each workout 2-3x before moving to the
next workout.

Fight like workout

Fight Like Buakaw II

Can't get enough of Buakaw? I don't blame you! Here's another fun, challenging workout that will
help you sharpen the same tools that Buakaw used to dominate his opponents. Enjoy!

Round #1 - vs. Holzken I

0:00 - Jab, rear leg kick

0:30 - Cross, rear leg kick

1:00 - Jab, rear leg kick

1:30 - Cross, rear leg kick

2:00 - Combo + rear leg kick

3:00 - Body hook, knee

4:00 - Body hook, knee, disengage, kick

90 Second Break

Round #2 - vs. Dida

0:00 - Skip knees

0:30 - Hook, switch kick / cross, switch kick

1:30 - Power knees

2:00 - Body punches + knee

3:00 - Skip knees

3:30 - Hook, rear knee / hook, switch knee

4:30 - Power knees

54
90 Second Break

Round #3 - vs. JWP

0:00 - Side teep

0:30 - Alternating kicks (speed)

1:00 - Long guard, roundhouse, double switch kick

2:00 - Side teep

2:30 - Alternating kicks (power)

3:00 - Switch kick pyramid (1-4)

90 Second Break

Round #4 - vs. Salvador

0:00 - Long guard, rear knee

1:00 - Rear strikes only

2:00 - Clinch knees & elbows

2:30 - Rear high kick

3:30 - Clinch knees & elbows

4:00 - Rear strikes only

90 Second Break

Round #5 - Signature Strikes + KO Combos

0:00 - Body punches + knees

1:00 - Switch kick pyramid (1-4)

2:00 - Clinch knees, elbows, disengage kick

3:00 - Alternating kicks (power)

3:30 - Alternating kicks (speed)

4:00 - Switch kick pyramid (1-4)

Cool Down!

55
Heavy bag blueprint phase 6

Workout #26: Smooth Switching

Welcome to Phase 6! Ready to step it up to another level? Well get ready for some more
advanced combinations and techniques in today's workout where the focus will be on switching
and striking from both stances. Make sure to repeat this workout a few times until you get a good
feel for the mechanics and feel fluid in your technique!

40 Minutes Total | 5x4 Minute Rounds | 2 Min Breaks

5 Minute Warmup

56
Round 1:

 LK
 LK-SW
 1-2-LK-SW
 SAENCHAI SWITCH 1-2
 LK-SW-2
 1-2-LK-SW-2
 1-2-LK-SW-2-3
 SAENCHAI SWITCH 1-2

Break

Round 2

 LK-SW3
 LK-SW3B
 LK-SW3B-3
 ALTERNATING TEEPS
 LK-SW3B-3-2
 LK-SW3B-3-2-RK
 LK-SW3B-3-2-RK-RK
 ALTERNATING TEEPS

Break

Round 3:

 LK-SWLT
 LK-SWLT-RK
 LK-SWLT-RK-RK
 SPEED RK
 LK-SWLT-RKN
 LK-SWLT-JKN
 LK-SWLT-RSUPER

Break

Round 4:

 SAENCHAI SWITCH-K
 SW2
 SW2-1-1
 SW2-1-1-RK
 SAENCHAI SWITCH-K
 SW3
 SW3-RSE
 SW3-RSE-LE

Break

Round 5:

57
  ALTERNATING KICKS
 LK-SW
 LK-SW3B-3
 LK-SW3B-3-2-RK-RK
 ALTERNATING KICKS
 1-2-LK-SW
 LK-SWLT-JRKN
 LK-SWLT-RKN

Cool Down

**Complete each workout 2-3x before moving to the next workout.

Workout #27: Rear Side Sniper

You've worked on your lead side strikes in the previous phases, but today it's time to focus on
your rear side (POWER side) strikes with today's workout!

40 Minutes Total | 5x4 Minute Rounds | 2 Min Breaks

5 Minute Warmup

Round 1:

 2 (TECHNICAL)
 2-RK
 2-RK-RKN
 RK TECHNICAL
 2 (POWER)
 2-RE
 2-RE-RKN
 LK TECHNICAL

Break

Round 2

 1-2-RK
 3-2-RK
 1-2-RK-RK
 3-2-RK-RK
 1-2-RKN
 3-2-RKN
 1-2-RKN-RE
 3-2-RKN-RE

Break

Round 3:

58
  RT-RK-RCH
 RT-RK-RKN
 RT-RK-RSUPER
 SPLIT SQUAT LK
 LT-2-RK
 LT-2-RK-RT
 LT-2-RK-RT-RSUPER
 SPLIT SQUAT RK

Break

Round 4:

 REAR SIDE BOXING

 REAR SIDE LOWER BODY
 RK-RCH-2-RK
 RK-RCH-RT-STEP-RE
 REAR SIDE MUAY THAI
 FREESTYLE
 RT-FRT-3-RK
 RT-FRT-2-RK

Break

Round 5:

 1-2-RK-RK
 3-2-RK-RK
 REAR SIDE MUAY THAI
 RT-FRT-3-RK
 RT-FRT-2-RK
 FREESTYLE
 RT-RK-RSUPER
 LT-2-RK-RT-RSUPER

Cool Down

**Complete each workout 2-3x before moving to the

next workout.

Workout #28: Clinch Fighting

59
If you want to be a well-rounded Muay Thai fighter, then learning how to fight on the inside and
land solid clinch strikes is KEY! Today you will be focusing on using your long range weapons as a
way to work your way inside to land devastating knees and elbows. Plus, as a clinch fighter, you'll
have to have good conditioning too - so get ready to push the pace!

40 Minutes Total | 5x4 Minute Rounds | 2 Min Breaks

5 Minute Warmup

Round 1:

 1-LG
 1-LG-RKN
 SKIP KNEES
 1-2-LG
 1-2-LG-LKN
 SKIP KNEES
 LG ELBOWS
 LG KNEES

Break

Round 2

 LT-FLT-RKN
 LT-FLT-RKN-LKN
 CLINCH + DISENGAGE K
 LT-FLT-LKN
 LT-FLT-LKN-RKN
 CLINCH + DISENGAGE K
 LT-FLT-RSE-LE
 LT-FLT-LE-RKN

Break

Round 3:

 SKIP KNEES
 RK-KNEE GUARD
 RK-KNEE GUARD-LKN
 RK-KNEE GUARD-LKN-RKN
 SKIP KNEES
 LK-KNEE GUARD
 LK-KNEE GUARD-RKN
 LK-KNEE GUARD-RKN-LKN

Break

Round 4:

 LG ELBOWS
 1-1-LKN-RE
 LG KNEES

60
  1-1-RKN-LE
 CLINCH + DISENGAGE K
 3-RKN-LKN
 CLINCH + DISENGAGE K
 3-RE-LE

Break

Round 5:

 LT-FLT-RKN-LKN
 LT-FLT-LKN-RKN
 SKIP KNEES
 RK-KNEE GUARD-LKN-RKN
 LK-KNEE GUARD-RKN-LKN
 SKIP KNEES
 1-1-LKN-RE
 1-1-RKN-LE

Cool Down

Workout #29: Defense & Conditioning VI (Freestyle)

Ready for a true test? Not only will you be pushed physically and mentally, but you'll be
challenged creatively as well because a majority of the drills and combos you will be doing will be
based around freestyling. So get your mind right and be ready to have some fun in today's
freestlye edition workout!

40 Minutes Total | 5x4 Minute Rounds | 2 Min Breaks

5 Minute Warmup

Round 1:

 LCH-COUNTER FREESTYLE
 FREESTYLE
 CLINCH + DISENGAGE K
 ALTERNATING KICK-TEEP
 RCH-COUNTER FREESTYLE
 FREESTYLE
 CLINCH + DISENGAGE K
 ALTERNATING KICK-TEEP

Break

Round 2

 LG ELBOWS

61
  COMBO + JAB OUT
 SKIP KNEES
 COMBO + LONG GUARD OUT
 LG KNEES
 COMBO + TEEP OUT
 SKIP KNEES
 COMBO + DEFENSE

Break

Round 3:

 1-2-EVH + FREESTYLE COUNTER

 SQUAT + ALTERNATING TEEP
 1-2-EVM + FREESTYLE COUNTER
 LK-LCH BURNOUT
 1-2-EVL + FREESTYLE COUNTER
 SQUAT + ALTERNATING KICKS
 FREESTYLE + EADE
 RK-RCH BURNOUT

Break

Round 4:

 LK POWER
 BALANCING LT
 RK POWER
 BURPEES
 SPLIT SQUAT + LK
 BALANCING RT
 SPLIT SQUAT + RK
 BURPEES

Break

Round 5:

 FREESTYLE
 SQUAT + ALTERNATING TEEP
 BOXING PYRAMID A
 LCH-COUNTER FREESTYLE
 FREESTYLE
 SQUAT + ALTERNATING KICK
 BOXING PYRAMID B
 RCH-COUNTER FREESTYLE

Cool Down

**Complete each workout 2-3x before moving to the

next workout.

62
Workout #30: Fight Night VI

This will be your biggest challenge to date! In order to become a Champion and make it to Phase
7, you must be able to complete this workout with composure, technique and relentless pressure.
Get ready to push for Fight Night VI!

40 Minutes Total | 5x4 Minute Rounds | 2 Min Breaks

5 Minute Warmup

Round 1:

 1-2-RK-RK
 3-2-RK-RK
 FREESTYLE
 RT-FRT-3-RK
 RT-FRT-2-RK
 FREESTYLE
 LT-2-RK-RT
 LT-2-RK-RT-RSUPER

Break

Round 2

 1-2-LK-SW-2
 1-2-LK-SW-2-3
 SAENCHAI SWITCH 1-2
 LK-SW3B-3-2
 LK-SW3B-3-2-RK-RK
 SAENCHAI SWITCH 1-2
 SW2-1-1-RK
 SW3-RSE-LE

Break

Round 3:

 RK-KNEE GUARD-LKN-RKN
 LK-KNEE GUARD-RKN-LKN
 CLINCH + DISENGAGE K
 1-1-LKN-RE
 1-1-RKN-LE
 CLINCH + DISENGAGE K
 LG ELBOWS
 LG KNEES

Break

Round 4:

63
  LCH-COUNTER FREESTYLE
 RCH-COUNTER FREESTYLE
 SQUAT + ALTERNATING TEEP
 FREESTYLE + EVADE
 COMBO + DEFENSE
 SQUAT + ALTERNATING KICKS
 1-2-EVH + FREESTYLE COUNTER
 1-2-EVL + FREESTYLE COUNTER

Break

Round 5:

 LK-SWLT-RSUPER
 FREESTYLE
 LT-2-RK-RT-RSUPER
 SAENCHAI SWITCH-K
 LT-FLT-LE-RKN
 FREESTYLE
 LK-SWLY-JRKN
 ALTERNATING KICKS

Cool Down

**Complete each workout 2-3x before moving to the

next workout.

Heavy bag blueprint phase 7 (does not have 32)

Workout #31: Limited Strikes

64
Welcome to Phase 7! You are now a HBB Champion, so that means it's time to step up your game
and push even harder with these longer, more challenging workouts. In this first workout you'll be
focusing on attacking with limited weapons so you can fine-tune all your strikes. Stay creative,
stay focused and make sure to finish the workout strong if you want to climb the rankings and
get to the next level. Have fun!

45 Minutes Total | 5x5 Minute Rounds | 2 Min Breaks

5 Minute Warmup

Round 1:

 1
 1+LT+LCH
 1+LT+LCH=LK
 LEAD SIDE STRIKES
 LK-LCH BURNOUT
 1+2
 1+2+LT+LCH
 1+2+LT+LCH+RK
 REAR SIDE STRIKES
 RK-RCH BURNOUT

Break

Round 2

 2-3-2-LK
 1-2-3-RK
 LEAD SIDE BOXING
 REAR SIDE BOXING
 LK-LK
 RK-RK
 LEAD SIDE LEG
 LK SPEED
 REAR SIDE LEG
 RK SPEED

Break

Round 3:

 LG ELBOWS
 SPLIT SQUAT RK
 LG KNEES
 SPLIT SQUAT LK
 LG KICKS
 SPLIT SQUAT RK
 LG PUNCHES
 SPLIT SQUAT LK
 LG FREESTYLE
 ALTERNATING KICKS

65
Break

Round 4:

 BOXING + DEFENSE
 MUAY THAI + DEFENSE
 TRICEPS PUSHUPS
 KICKS ONLY
 CLINCH ONLY
 WIDE PUSHUPS
 LEAD PUNCHES + REAR LEG
 LK POWER
 REAR PUNCHES + LEAD LEG
 RK POWER

Break

Round 5:

 LEAD SIDE BOXING

 LEAD SIDE STRIKES
 LEAD PUNCHES + REAR LEG
 LG FREESTYLE
 MUAY THAI + DEFENSE
 REAR SIDE BOXING
 REAR SIDE STRIKES
 REAR PUNCHES + LEAD LEG
 CLINCH ONLY
 MUAY THAI + DEFENSE

Cool Down

**Complete each workout 2-3x before moving to the next workout.

Workout #33: Flying Attacks

It's time to fly! Get ready to workout those legs with these jumping attacks. Balance and control
is key here so make sure you're staying focused on your body mechanics even when throwing
these explosive strikes.

45 Minutes Total | 5x5 Minute Rounds | 2 Min Breaks

5 Minute Warmup

Round 1:

 BALANCING LT
 1+LT+LCH
 1+LT+LCH+LK

66
  JUMPING REAR TEEP
 JUMPING ALTERNATING SWITCH TEEP
 BALANCING RT
 1+2+LT+LCH
 1+2+LT+LCH+RK
 JUMPING LEAD TEEP
 JUMPING ALTERNATING SWITCH TEEP

Break

Round 2

 1-LKN
 1-2-LKN
 LEAD SIDE LEG
 JUMPING REAR KNEE
 SKIPP KNEES
 1-RKN
 1-2-RKN
 REAR SIDE LEG
 JUMPING LEAD KNEE
 SKIP KNEES

Break

Round 3:

 RCH-RK
 RCH-RK-LK-LK
 LONG RANGE REAR KICKS
 JUMPING REAR KICK
 SPLIT SQUAT RK
 LCH-LK
 LCH-LK-RK-RK
 LONG RANGE LEAD KICKS
 JUMPING LEAD KICK
 SPLIT SQUAT LK

Break

Round 4:

 JUMPING LEAD TEEP

 JUMPING REAR TEEP
 BOXING FREESTYLE
 KICKING FREESTYLE
 JUMPING REAR KNEE
 JUMPING LEAD KNEE
 MUAY THAI FREESTYLE
 MUAY THAI FREESTYLE
 JUMPING REAR KICK
 JUMPING LEAD KICK

67
Break

Round 5:

 JUMPING TEEPS
 LG KNEES
 JUMPING KNEES
 LG KICKS
 JUMPING KICKS
 LEAD PUNCHES + REAR LEG
 FLYING ATTACKS
 REAR PUNCHES + LEAD LEAD
 FLYING ATTACKS
 1-2 DOUBLE BURNOUT

Cool Down

**Complete each workout 2-3x before moving to the

next workout.

Workout #34: Defense & Conditioning VII

Ready for a test? This workout will be a mixture of what you've been learning from previous
defense & conditioning workouts as well as longer rounds and "fun" burnout drills. If you want to
become a true champion, then don't neglect the importance of repping out these defensive
manuevers until they become second nature.

45 Minutes Total | 5x5 Minute Rounds | 2 Min Breaks

5 Minute Warmup

Round 1:

 CHECK+KICK
 LCH-LK-RK
 RCH-RK-LK
 1-2-LCH-RK
 1-2-LCH-LK
 CHECK+KICK
 LCH-LK-RK-RK
 RCH-RK-LK-LK
 1-2-LCH-2-3
 1-2-LCH-2-3-RK

Break

Round 2

68
  1-2-L PARRY-RK
 1-2-L PARRY-RK-CH
 1-2-EVH+COUNTER
 2-3-R PARRY-LK
 2-3-R PARRY-LK-LCH
 1-2-EVM+COUNTER
 1-2-R COVER-2-3
 1-2-L COVER-3-2
 1-2-EVL+COUNTER
 SKIP KNEES

Break

Round 3:

 1-2 BURPEE
 LG ELBOWS
 BOXING + DEFENSE
 1-2 BURPEE
 LG KNEES
 MUAY THAI + DEFENSE
 1-2 BURPEE
 LG FREESTYLE
 MUAY THAI + DEFENSE
 1-2 BURPEE

Break

Round 4:

 LCH-LK-LCH
 1-RK-EVH
 COMBO + JAB OUT
 DROP SQUATS
 BOXING PYRAMID + CHECK
 RCH-RK-RCH
 1-RK-RVM
 COMBO + TEEP OUT
 DROP SQUATS
 BOXING PYRAMID + CHECK

Break

Round 5:

 CHECK + KICK
 LCH-LK-RK-RK
 RCH-RK-LK-LK
 1-2-L PARRY-RK-RCH
 2-3-R PARRY-LK-LCH
 1-2-EVH+COUNTER
 1-RK-EVM+COUNTER

69
  COMBO + JAB OUT
 COMBO + TEEP OUT
 1-2 BURPEE

Cool Down

**Complete each workout 2-3x before moving to the

next workout.

Workout #35: Fight Night VII

It's time to defend your belt! Now that you're a Champion you'll have hungry opponents looking
to snatch your belt away from you. So in this workout you will be challenged physically and
mentally to dive into deep waters and come out victorious.

45 Minutes Total | 5x5 Minute Rounds | 2 Min Breaks

5 Minute Warmup

Round 1:

 1+LT+LCH
 SQUAT + ALTERNATING TEEPS
 FLT-3-RK
 FLT-1-RKN
 SAENCHAI SWITCH 1-2
 1+LT+LCH+LK
 SQUAT + ALTERNATING TEEPS
 FLT-2-LK
 FLT-RE-RKN
 SAENCHAI SWITCH 1-2

Break

Round 2

 LG ELBOWS
 JUMPING TEEPS
 LG KNEES
 JUMPING KNEES
 LG KICKS
 JUMPING KICKS
 LG PUNCHES
 FLYING ATTACKS
 LG FREESTYLE
 FLYING ATTACKS

Break

70
Round 3:

 3-RK
 3-FRK-2-RK
 3-FRK-LK
 3-FRK-LKN-RE
 SAENCHAI SWITCH 2-3
 2-LK
 2-FLK-2-LK
 2-FLK-RK
 2-FLK-LT-RK
 SAENCHAI SWITCH 2-3

Break

Round 4:

 JUMPING LEAD TEEP

 JUMPING REAR TEEP
 LEAD SIDE LEG
 JUMPING REAR KNEE
 JUMPING LEAD KNEE
 REAR SIDE LEG
 JUMPING REAR KICK
 JUMPING LEAD KICK
 LEAD PUNCHES + REAR LEG
 REAR PUNCHES + LEAD LEG

Break

Round 5:

 LCH-LK-RK-RK
 RCH-RK-LK-LK
 COMBO + JAB OUT
 1-2-L PARYY-RK-RCH
 2-3-R PARRY-LK-LCH
 COMBO + TEEP OUT
 1-2-EVH+COUNTER
 1-RK-EVL+COUNTER
 CHECK + KICK
 1-2 BURPEE

Cool Down

**Complete each workout 2-3x before moving to the

next workout.

71
Heavy bag blueprint phase 8

Workout #36: Combo Progression Refresh

Welcome to Phase 8! It's time to defend your championship belt by taking it up to yet another
level. In this workout you will be challenged mentally and physically to drill (and remember) some
long form combo progressions from a previous phase... but you're basically getting thrown right
into the full combos without much of a build up this time. Good luck!

45 Minutes Total | 5x5 Minute Rounds | 2 Min Breaks

5 Minute Warmup

Round 1:

 1-1-LT-LK-2-3
 BALANCING LT
 JAB PYRAMID
 1-1-LT-LK-2-3-RK
 BALANCING RT
 JAB PYRAMID
 1-1-LT-LK-2-3-RK-RK

Break

Round 2

 1-RK-LT-FLT-LKN-RE
 SAENCHAI SWITCHES-K
 1-2 POWER
 1-RK-LT-FLT-LKN-RE-LE-RKN
 SAENCHAI SWITCHES-K
 1-2 POWER
 1-RK-LT-FLT-LKN-RE-LE-RKN-PUSH-RK

Break

Round 3:

 LK-LK-SW-2-3B-3
 MUAY THAI
 ALTERNATING TEEPS

72
  LK-LK-SW-2-3B-3-RSE
 MUAY THAI
 ALTERNATING TEEPS
 LK-LK-SW-2-3B-3-RSE-LE-RE

Break

Round 4:

 3-2-RK-2B-RKN
 BODY-BODY-HEAD
 COMBO + JAB OUT
 3-2-RK-2B-RKN-LE-RSE
 BODY-BODY-HEAD
 COMBO + TEEP OUT
 3-2-RK-2B-RKN-LE-RSE-RKN

Break

Round 5:

 1-1-LT-LK-2-3-RK-RK
 1-2B POWER
 1-RK-LT-FLT-LKN-RE-LE-RKN-PUSH-RK
 2-3B POWER
 LK-LK-SW-2-3B-3-RSE-LE-RE
 1-2 POWER
 3-2-RK-2B-RKN-LE-RSE-RKN

Cool Down

**Complete each workout 2-3x before moving to the next workout.

Workout #37: Southpaw Secrets

Time to switch it up and challenge yourself by fighting in your southpaw stance! These are the
key combos that even the highest level southpaws used to demolish their orthodox opponents.
Keep it simple, focus on clean technique, and get ready to add a new ripple to your game so you
can start really having fun against your next opponent or sparring partner.

(If you are a southpaw, feel free to choose whether to go southpaw or orthodox)

45 Minutes Total | 5x5 Minute Rounds | 2 Min Breaks

5 Minute Warmup

Round 1:

 1
 1-LT-CH

73
  1-LT-CH-RK
 1-LT-CH-RK-CH
 SPLIT SQUAT RK
 1-LT-2
 1-LT-2-LT
 1-LT-2-LT-CH
 1-LT-2-LT-CH-RK
 SPLIT SQUAT LK

Break

Round 2

 1-2
 1-2-RK
 1-2-RKN
 1-2-RE
 SKIP KNEES
 3-RK
 FLT-3-RK
 FLT-3-RKN
 FLT-3-RSE
 SKIP KNEES

Break

Round 3:

 LT-RK
 LT-RK-2-RKN
 FLT+FREESTYLE
 FRK+FREESTYLE
 1-2 POWER
 1-RK
 1-RK-3-RK
 FLT+FREESRYLE
 FRK+FREESTYLE
 1-2 POWER

Break

Round 4:

 LEAD SIDE ONLY

 FREESTYLE + FLT + ATTACK
 LEAD BOXING + REAR LEG
 FREESTYLE + FRK + ATTACK
 ALTERNATING KICKS
 LG KNEES
 FREESTYLE + FLT + ATTACK
 LG KICKS
 FREESTYLE + FRK + ATTACK

74
  ALTERNATING KICKS

Break

Round 5:

 1-LT-CH-RK-CH
 LT-RK-2-RKN
 FLT + FREESTYLE
 FREESTYLE + FLT + ATTACK
 SPLIT SQUAT RK
 FLT-3-RK
 1-RK-3RK
 FRK + FREESTYLE
 FREESTYLE + FRK + ATTACK
 SPLIT SQUAT LK

Cool Down

**Complete each workout 2-3x before moving to the

next workout.

Workout #38: Interval Intensity

Today you will be challenged. So get ready to push the pace, control your breathing and keep a
sharp technique throughout an intense 5 rounds. By completing this workout you will prove that
you are just about ready to step up to the next level and become a legendary champion. So get
ready to bite down on your mouth guard and work hard for a full 5 rounds!

45 Minutes Total | 5x5 Minute Rounds | 2 Min Breaks

5 Minute Warmup

Round 1:

 1-2-3-RK
 1-2-CH BURNOUT
 1-2-3-RK-RCH-RK
 1-2 BURNOUT
 RK-2-RK-3
 1-2 POWER
 RK-2-RK-3-2-RE
 RK POWER
 LT-LCH-LK-2-3
 LK POWER

Break

75
Round 2

 1-LSE-RE-LE
 ALTERNATING TEEPS
 1-RSE-LE-RE
 ALTERNATING KICKS
 LT-LTF-LSE-RE
 ALTERNATING TEEPS
 LT-LTF-RTOM-LE
 ALTERNATING KICKK
 ELBOWS FREESTYLE
 SAENCHAI SWITCHES-K

Break

Round 3:

 BOXING + DEFENSE
 BALANCING LT
 BOXING + ELBOWS
 BALANCING RT
 MUAY THAI
 LG ELBOWS
 MUAY THAI + DEFENSE
 LG KNEES
 MUAY THAI + DEFENSE
 1-2 POWER

Break

Round 4:

 1-2B-RK
 ALTERNATING ELBOWS
 2-3B-RK
 ALTERNATING SPEAR ELBOWS
 1-7-3B
 BODY-BODY-HEAD
 1-7-3B-4B
 LK-LCH BURNOUT
 1-7-3B-4B-3-RKN-LKN
 RK-RCH BURNOUT

Break

Round 5:

 LT-LCH-LK
 SPLIT SQUAT RK
 LT-RCH-RK
 SPLIT SQUAT LK
 LSE-RTOM-LE-RE
 SKIP KNEES

76
  LSE-RTOM-LE-RE-LUE-RSE
 1-2 POWER
 LSE-RTOM-LE-RE-LUE-RSE
 1-2 POWER

Cool Down

**Complete each workout 2-3x before moving to the

next workout.

Workout #39: Counters & Conditioning

Ready to improve your counter striking? Well this workout is going to help you be creative with
your counter combos while also dramatically improving your cardio so you are ready for the next
fight night. Strap up and get into it!

45 Minutes Total | 5x5 Minute Rounds | 2 Min Breaks

5 Minute Warmup

Round 1:

 1-RK
 1-LK
 CHECK + KICK
 2-LK
 2-RK
 CHECK + PUNCH
 LCH-2-3-RK
 RCH-RK-3-2
 CHECK + COMBO
 FREESTYLE + CHECK + COUNTER

Break

Round 2

 1-2-L PARRY-RK-RCH
 L PARRY + COUNTER
 2-3-R PARRY-LK-LCH
 R PARRY + COUNTER
 1-LT PARRY-RK
 LT PARRY + COUNTER
 1-2-RT PARRY-LK
 RT PARRY + COUNTER
 PARRY + COUNTER
 FREESTYLE + PARRY + COUNTER

77
Break

Round 3:

 1-L CATCH-2-RK
 1-L CATCH-RKN-RE
 L CATCH + COUNTER
 1-R CATCH-3-RK
 1-R CATCH-2-RKN
 R CATCH + COUNTER
 1-2-R COVER-2-RK
 1-2-3-L COVER-3-RK
 CATCH + COUNTER
 FREESTYLE + CATCH + COUNTER

Break

Round 4:

 BOXING + DEFENSE
 1-2-EVH+COUNTER
 COMBO + JAB OUT
 1-2-EVM+COUNTER
 MUAY THAI + DEFENSE
 1-2-EVL+COUNTER
 COMBO + TEEP
 MUAY THAI + DEFENSE
 EV + COUNTER
 FREESTYLE + EV + COUNTER

Break

Round 5:

 CHECK + COMBO
 FREESTYLE + CHECK + COUNTER
 PARRY + COUNTER
 FREESTYLE + PARRY + COUNTER
 CATCH + COUNTER
 FREESTYLE + CATCH + COUNTER
 EV + COUNTER
 FREESTYLE + EV + COUNTER
 FREESTYLE + DEFEND + COUNTER
 FREESTYLE + DEFEND + COUNTER

Cool Down

**Complete each workout 2-3x before moving to the

next workout.

78
Workout #40: Fight Night VIII

It's time to become a legend! Now that you've been defending your championship it's time to
cement your legacy by slicing and dicing through your opponents. So in this workout you will be
challenged physically and mentally to dive into deep waters and come out victorious.

45 Minutes Total | 5x5 Minute Rounds | 2 Min Breaks

5 Minute Warmup

Round 1:

 1
 1-LT-CH
 1-LT-CH-RK
 1-LT-CH-RK-CH
 CHECK + KICK
 CHECK + PUNCH
 CHECK + COMBO
 COMBO + CHECK + COMBO
 11-LT-LK-2-3-RK-RK

Break

Round 2

 3-RK
 FLT-3-RK
 FLT-3-RKN
 FLT-3-RSE
 L PARRY + COUNTER
 R PARRY + COUNTER
 PARRY + COUNTER
 COMBO + PARRY + COUNTER
 1-RK-LT-FLT-LKN-RE-LE-RKN-PUSH-RK

Break

Round 3:

 LT-RK
 LT-RK-2-RKN
 FLT + FREESTYLE
 FRK + FREESTYLE
 L CATCH + COUNTER
 R CATCH + COUNTER
 CATCH + COUNTER
 COMBO + CATCH + COMBO
 LK-LK-SW-2-3B-3-RSE-LE-RE

Break

79
Round 4:

 LEAD SIDE ONLY

 FREESTYLE + FLT + COMBO
 LEAD BOXING + REAR LEG
 FREESTYLE + FRK + COMBO
 1-2-EVH+COUNTER
 1-2-EVL+COUNTER
 EV+COUNTER
 COMBO + EV + COMBO
 3-2-RK-2B-RKN-LE-RSE-RKN

Break

Round 5:

 LG KNEES
 FREESTYLE + FLT + ATTACK
 LG KICKS
 FREESTYLE + FRK + ATTACK
 BOXING + DEFENSE
 BOXING + ELBOWS
 MUAY THAI
 MUAY THAI + DEFENSE
 LK POWER
 RK POWER

Cool Down

**Complete each workout 2-3x before moving to the

next workout.

80
Heavy bag blueprint phase 9

Workout #41: Smooth Switching Power Punches

Welcome to Phase 9! Are you ready to become a legend? Your first step is completing this
workout which is a combination of power punching and smooth switching combinations. Lets
hope you're up for a challenge!

45 Minutes Total | 5x5 Minute Rounds | 2 Min Breaks

5 Minute Warmup

Round 1:

 1-1
 1-1-2B
 1-1-2B-3-3B
 1-1-2B-3-3B-RK
 JAB PYRAMID
 2-3
 2-3-3B
 2-3B
 2-3B-3
 CROSS PYRAMID

Break

Round 2

 1-2-RK
 3-2-RK
 1-2-RK-RK

81
  3-2-RK-RK
 BOXING PYRAMID A
 LK
 1-2-LK-SW
 1-2-LK-SW-2
 1-2-LK-SW-2-3
 BOXING PYRAMID B

Break

Round 3:

 LK-SW3B-3
 LK-SW3B-3-2
 LK-SW3B-3-2-RK
 LK-SW3B-3-2-RK-RK
 LEAD SIDE BOXING
 SW2-1-1
 SW2-1-1-RK
 SW3-RSE
 SW3-RSE-LE
 REAR SIDE BOXING

Break

Round 4:

 BODY-BODY-HEAD
 1-2-RK
 1-2-LK
 BOXING FREESTYLE
 SAENCHAI SWITCH 1-2
 DROP SQUATS
 BOXING + CHECKS FREESTYLE
 SAENCHAI SWITCH K
 PUSHUPS
 BODY-BODY-HEAD

Break

Round 5:

 1-1-2B-3-3B
 1-1-2B-3-3B-RK
 BOXING PYRAMID A
 DROP SQUATS
 LK-SW3B-3-2-RK
 LK-SW3B-3-2-RK-RK
 BOXING PYRAMID B
 DROP SQUATS
 SW2-1-1-RK
 SW3-RSE-LE

82
Cool Down

**Complete each workout 2-3x before moving to the

next workout.

Workout #42: 1000 Kick Workout

It's time to master your kicks by throwing 1000! Your legs, hips and entire body should be feeling
it by the end of the workout, so get your mind and body prepared for one of the most challenging
workouts yet. If you want to be a legend, you gotta do legendary things... starting with this
workout!

45 Minutes Total | 5x5 Minute Rounds | 2 Min Breaks

5 Minute Warmup

Round 1:

 RK TECHNICAL
 LK TECHNICAL
 RK POWER
 LK POWER
 ALTERNATING KICK-TEEP
 RK-RK
 LK-LK
 1-2-RK
 1-2-LK
 ALTERNATING KICK-TEEP

Break

Round 2

 BALANCING LT
 SPLIT SQUAT + LK
 LK SPEED
 BALANCING RT
 SPLIT SQUAT + RK
 RK SPEED
 LLK-LK
 LLK-LHK
 RLK-RK
 RLK-RHK

Break

Round 3:

83
  LT-LK
 LT-RK
 LEAD SIDE LEGS
 RT-LK
 RT-RK
 REAR SIDE LEGS
 LK POWER
 RK POWER
 LK-LK
 RK-RK

Break

Round 4:

 RK TECHNICAL
 RK SPEED
 CLINCH + DISENGAGE K
 SQUAT + ALTERNATING TEEP
 LK TECHNICAL
 LK SPEED
 CLINCH + DISENGAGE K
 SQUAT + ALTERNATING KICKS
 RK POWER
 LK POWER

Break

Round 5:

 ALTERNATING TEEPS
 LK-LK
 RK-RK
 ALTERNATING KICKS
 1-2-RK
 1-2-LK
 ALTERNATING TEEPS
 LK-LK
 RK-RK
 ALTERNATING KICKS

Cool Down

**Complete each workout 2-3x before moving to the

next workout.

Workout #43: Pure Freestyle

84
 Are you ready to freestyle and let your combinations fly? To get to the highest level you have to
be able to create your own style without any preset combinations... so this workout will challenge
you to be creative in your combos and techniques in order to round out your game. Good luck!

45 Minutes Total | 5x5 Minute Rounds | 2 Min Breaks

5 Minute Warmup

Round 1:

 LEAD SIDE BOXING

 LEAD SIDE LOWER BODY
 LK-LK
 BOXING FREESTYLE
 BOXING + CHECKS FREESRYLE
 REAR SIDE BOXING
 REAR SIDE LOWER BODY
 RK-RK
 BOXING FREESTYLE
 BOXING + CHECKS FREESTYLE

Break

Round 2

 LCH-COUNTER FREESTYLE
 SAENCHAI SWITCH 1-2
 RCH-COUNTER FREESTYLE
 SAENCHAI SWITCH K
 LCH-COUNTER FREESTYLE
 SAENCHAI SWITCH 1-2
 RCH-COUNTER FREESTYLE
 SAENCHAI SWITCH 1-2
 BOXING FREESTYLE
 MUAY THAI FREESTYLE

Break

Round 3:

 COMBO + JAB OUT

 1-1-LKN-RE
 1-1-RKN-LE
 COMBO + LONG GUARD
 1-2-RK-RK
 3-2-RK-RK
 COMBO + TEEP
 2-3-3B
 2-3B-3
 COMBO + DEFENSE

Break

85
Round 4:

 FREESTYLE
 LG ELBOWS
 LG KNEES
 BOXING FREESTYLE
 LG ELBOWS
 LG KNEES
 FREESTYLE

Break

Round 5:

 JAB PYRAMID
 LEAD SIDE BOXING
 LEAD SIDE LEGS
 LEAD SIDE ONLY
 FREESTYLE
 CROSS PYRAMID
 REAR SIDE BOXING
 REAR SIDE LOWER BODY
 REAR SIDE ONLY
 FREESTYLE

Cool Down

**Complete each workout 2-3x before moving to the

next workout.

Workout #44: Champion Defense & Conditioning

**WILL BE UPLOADED THIS WEEK**

To become a Legendary Champion you need impenetrable defense and relentless conditioning...
and that is exactly what this workout will challenge you to do!

45 Minutes Total | 5x5 Minute Rounds | 2 Min Breaks

5 Minute Warmup

Round 1:

 1-2-R COVER-2-3
 1-2-R COVER-2-RK
 1-2-R COVER-2-RSE-LE
 SAENCHAI SWITCH 1-2
 SAENCHAI SWITCH K

86
  1-2-3-L COVER-3-2
 1-2-3-L COVER-3-RK
 1-2-3-L COVER-LSE-RE
 SAENCHAI SWITCH 1-2
 SAENCHAI SWITCH K

Break

Round 2

 LCH-2-3-RK
 LCH-COUNTER FREESRTYLE
 LT BALANCE
 LK POWER
 LK SPEED
 RCH-2-3-RK
 RCH-COUNTER FREESTYLE
 RT BALANCE
 RK POWER
 RK SPEED

Break

Round 3:

 1-2-EVH-FREESTYLE
 SPLIT SQUAT + RK
 SQUAT + ALTERNATING TEEP
 1-2-EVM-FREESTYLE
 SPLIT SQUAT + LK
 SQUAT + ALTERNATING KICKS
 1-2-EVL-FREESTYLE
 DROP SQUATS
 PUSHUPS
 FREESTYLE + EVADE

Break

Round 4:

 LG ELBOWS
 COMBO + JAB
 SKIP KNEES
 LG KNEES
 COMBO + TEEP
 BODY-BODY-HEAD
 COMBO + DEFENSE
 ALTERNATING KICKS
 FREESTYLE
 COMBO + DEFENSE

Break

87
Round 5:

 Cool Down

**Complete each workout 2-3x before moving to the

next workout.

Workout #45: Legendary

Fight Night

Lesson 7 of 8

20›

This is THE ONE. The final workout of the entire Heavy Bag Blueprint program. It all leads to this...
do you have what it takes to finish The Legendary Fight Night? Hit play and LETS GO!!!

45 Minutes Total | 5x5 Minute Rounds |2

Min Breaks

5 Minute Warmup

Round 1:

 1-2-R COVER-2-3-1
 1+LT
 1+LT+LCH
 1+LT+LCH+RK
 JAB PYRAMID
 F1-3
 F1-3-2
 F1-3B

• F1-3B-RK

• BOXING PYRAMID A

Break

Round 2

 LK-SW3B-3-2
 LK-SW3V-3-2-RK-RK
 LK SPEED
 SW2-1-1
 SW2-1-1-RK

88
  RK SPEED
 SW3-RSE
 SW3-RSE-LE
 LK POWER
 RK POWER

Break

Round 3:

 BALANCING LT
 LT-LK
 LT-RK
 LLK-LK
 SPLIT SQUAT + LK
 BALANCING RT
 RT-LK
 RT-RK
 RLK-RK

 • SPLIT SQUAT + RK
 Break
 Round 4:
 LEAD SIDE BOXING
 LEAD SIDE LOWER BODY
 LEAD SIDE ONLY
 REAR SIDE BOXING
 REAR SIDE LOWER BODY
 REAR SIDE ONLY
 BOXING FREESTYLE
 BOXING + CHECKS FREESTYLE
 MUAY THAI FREESTYLE

Break

Round 5:

 ALTERNATING KICK-TEEP
 SAENCHAI SWITCH 1-2
 DROP SQUATS
 SQUAT + ALTERNATING TEEP
 SAENCHAI SWITCH K
 DROP SQUATS
 SQUAT + ALTERNATING KICKS
 COMBO + DEFENSE
 CLINCH + DISENGAGE K
 ALTERNATING KICKS
 KLAR JIDE VINLY
 BOXING FREESTYLE
 BOXING + CHECKS FREESTYLE
 MUAY THAI FREESTYLE

89
Break

Round 5:

 ALTERNATING KICK-TEEP
 SAENCHAI SWITCH 1-2
 DROP SQUATS
 SQUAT + ALTERNATING TEEP
 SAENCHAI SWITCH K
 DROP SQUATS
 SQUAT + ALTERNATING KICKS
 COMBO + DEFENSE
 CLINCH + DISENGAGE K
 ALTERNATING KICKS
 COOL DOWN AND CONGRATS ON COMPLETING THE PROGRAM!

 **Complete each workout 2-3x before moving to the next workout.



90