Beginner 3x Rounds
Intermediate 5x Rounds
Advanced 7x Rounds

20x Mountain Climbers (2x=1)
10x Push-ups
2x Raised Leg Push-ups
20x Left+Right Punches (Shadow boxing)
20x Air Squats (with your guard up)
10x Burpees
10x Lunges (2x=1)
10x Sit-ups
10x Leg Lifts

Karate Shadowboxing

Left/Right movement
Move back foot first
+ backfist
+ backfist & bodypunch
+ side kicks

Move at angle to attack

Kicks 5 each slow, then 5 each fast

100x ½ rounds kicks 50/50 leg in the air