| 1 | Stepping Punch x 5 |
| 2 | Reverse Punch x 5 |
| 3 | Downward Block x 5 |
| 4 | Rising Block x 5 |
| 5 | Outside Middle Block x 5 |
| 6 | Inside Middle Block x 5 |
| 7 | Front Kick x 5 |
| 8 | Front Kick x 5 |
| 9 | Side Kick (Horseback) x 5 |
| 10 | Side Kick (Horseback) x 5 |
| Exercises | Senior | Junior |
|---|---|---|
| Sit-Ups | 30 | 20 |
| Press-Ups | 10 | 5 |