2 kicks | 10 times each leg | Repeat for 2 to 4 sets or more

Stand facing the bag at the distance of a kick
Step forward and twist your foot only one time then do the two kicks in a row.
Get back to your initial standing position and start again. Try to stand on your toes (the standing leg) and ...

50 knee (25 each leg) | Repeat for 2 to 4 sets or more

Stand facing the bag - holding it with both hands (about your shoulders height) and bringing your head close to it.
Look down where you want to knee.
Using your hands, turn the bag to the side you need to hit
and knee.
Repeat alternating be...

20 to 50 kicks per leg | Repeat for 2 to 4 sets or more

Stand facing the bag at the distance of a kick.
Step forward and twist your foot only one time then do the 20 to 50 kicks in a row
Try to stand on your toes (the standing leg) and bring back the kicking leg to touch the ground quickly and l...

50 push kick (25 each leg) | Repeat for 2 to 4 sets or more

Stand facing the bag at the distance of your leg.
Lift one leg and push the bag with the tip of your feet.
Repeat alternating between the right and left leg.
Try pushing always in the same middle spot for the bag not to spin.

This exer...

20 seconds slow + 10 seconds speed (15 seconds break) | Repeat for 5 sets or more

Stand facing the bag at the distance of a punch.
Punch straight into the bag for 20 seconds then punch as fast as you can for 10 seconds.
Break 15 seconds and start again.
Make sure you lean forward a little and ke...

50 knees (25 each leg) | Repeat for 2 to 4 sets or more.

Bring the knees high, trying to hit a middle spot.
Your knees should get close to the wall without touching it.

This exercise is good to practice control of your movement.

60 side push kick (30 each leg) | Repeat for 2 to 4 sets or more

Stand with a side angle about 2 steps away from the wall.
Lift up one leg and jump to push the wall softly with the tip of your feet.
Get back to the same position and start again.

This exercise is good to practise control of yo...

60 push kick (30 each leg) | Repeat for 2 to 4 sets or more

Stand face to the wall at the distance of your leg.
Lift up one leg and push the wall softly with the tip of your feet.
Do all the push from a set without touching the ground.

This exercise is good to practise your balance and your tec...