30th Day of Month

Each exercise is 5 minutes in duration and consists of six 20 second segments and six 10 second rest intervals. To view demonstrations of the Workout of the Day, please click on the play button for the video.
Exercise #1 - Pike Push Up w/Back side Kick
Exercise #2 - Leg Raises
Exercise #3 - MB Diaganol Chops
Exercise #4 - RB Hooks
Exercise #5 - Push Ups Both Knees to Chest
Exercise #6 - MB Twists Sit Ups

29th Day of Month

Each exercise is 5 minutes in duration and consists of six 20 second segments and six 10 second rest intervals. To view demonstrations of the Workout of the Day, please click on the play button for the video.
Exercise #1 - Lunge Front Kick
Exercise #2 - Squat Hops
Exercise #3 - MB Push Ups Feet on Ball
Exercise #4 - RB Bent Over Rows Palms Facing In
Exercise #5 - Windshield Wipers
Exercise #6 - MB One Arm On Push Ups

28th Day of Month

Each exercise is 5 minutes in duration and consists of six 20 second segments and six 10 second rest intervals. To view demonstrations of the Workout of the Day, please click on the play button for the video.
Exercise #1 - Reverse Burpee w/Break Fall
Exercise #2 - Bicycles (One rep constitutes going to both sides)
Exercise #3 - MB Chops
Exercise #4 - RB Curls
Exercise #5 - Bicycles (One rep constitutes going to both sides)
Exercise #6 - MB Push Ups Hands on Ball

27th Day of Month

Each exercise is 5 minutes in duration and consists of six 20 second segments and six 10 second rest intervals. To view demonstrations of the Workout of the Day, please click on the play button for the video.
Exercise #1 - Floor Dip w/Front Alternating Punch
Exercise #2 - Push Up
Exercise #3 - MB Hip Thrust Bridge
Exercise #4 - RB Seated Rows Thumbs Up
Exercise #5 - V-Ups
Exercise #6 - RB Squat Press

26th Day of Month

Each exercise is 5 minutes in duration and consists of six 20 second segments and six 10 second rest intervals. To view demonstrations of the Workout of the Day, please click on the play button for the video.
Exercise #1 - Burpree Sprawl
Exercise #2 - V-Ups
Exercise #3 - MB Push Ups (Hands on Ball)
Exercise #4 - RB Presses
Exercise #5 - Squat Feet Together Alt. Roundkick
Exercise #6 - RB Curls

25th Day of Month

Each exercise is 5 minutesin duration and consists of six 20 second segments and six 10 second rest intervals. To view demonstrations of the Workout of the Day, please click on the play button for the video.
Exercise #1 - Push Up Front Punch
Exercise #2 - Hip Thrusts Bridge
Exercise #3 - MB Russian Twists (One rep constitutes going to both sides)
Exercise #4 - RB Seated Rows Palms Up
Exercise #5 - Windmill Knifehand Reverse
Exercise #6 - MB Travoltas

24th Day of Month

Each exercise is 5 minutes in duration and consists of six 20 second segments and six 10 second rest intervals. To view demonstrations of the Workout of the Day, please click on the play button for the video.
Exercise #1 - Windmill Knifehand Lateral
Exercise #2 - Push Up Diamond
Exercise #3 - MB Twists Sit Ups
Exercise #4 - RB Upright Rows
Exercise #5 - Pike Push Up w/Back Side Kick
Exercise #6 - MB One Arm On Push Ups

23rd Day of Month

Each exercise is 5 minutes in duration and consists of six 20 second segments and six 10 second rest intervals. To view demonstrations of the Workout of the Day, please click on the play button for the video.
Exercise #1 - Lunge Knee to Chest Diamond Hand Knee Strike
Exercise #2 - Squats OH
Exercise #3 - MB to Ground Press Standing
Exercise #4 - RB Seated Rows Palms Down
Exercise #5 - Push Up Position Hold Reach Back w/Knife Strike and then through
Exercise #6 - MB Slams

22nd Day of Month

Each exercise is 5 minutes in duration and consists of six 20 second segments and six 10 second rest intervals. To view demonstrations of the Workout of the Day, please click on the play button for the video.
Exercise #1 - Burpee Push Up Sprawlw/Tombstone
Exercise #2 - Squats Jump OH
Exercise #3 - MB Squat Press
Exercise #4 - RB Bent Over Rows Palms Facing Out
Exercise #5 - Windmill Ridgehand Front
Exercise #6 - RB Seated Rows Palms Facing Out

21st Day of Month

Each exercise is 5 minutes in duration and consists of six 20 second segments and six 10 second rest intervals. To view demonstrations of the Workout of the Day, please click on the play button for the video.
Exercise #1 - Sit Ups Punch to Each Side
Exercise #2 - Push Up Mountain Climber Push Up
Exercise #3 - MB Knee to Chest Chop
Exercise #4 - RB Curls
Exercise #5 - Lunge Knee to Chest Hands to Side
Exercise #6 - RB Presses

20th Day of Month

Each exercise is 5 minutes in duration and consists of six 20 second segments and six 10 second rest intervals. To view demonstrations of the Workout of the Day, please click on the play button for the video.
Exercise #1 - Squat Alternating Uppercut
Exercise #2 - Pike Push Up
Exercise #3 - MB Slams
Exercise #4 - RB Squat Press
Exercise #5 - Squat Sidekick
Exercise #6 - MB Knee to Chest Chop

19th Day of Month

Each exercise is 5 minutes in duration and consists of six 20 second segments and six 10 second rest intervals. To view demonstrations of the Workout of the Day, please click on the play button for the video.
Exercise #1 - Burpee Push Up Sprawl Jump Up
Exercise #2 - Windshield Wipers (Legs must go to both sides to count as one rep)
Exercise #3 - MB One Arm On Push Ups
Exercise #4 - RB Bent Over Rows Palms Facing In
Exercise #5 - Lunge Front Kick
Exercise #6 - MB Chops

18th Day of Month

Each exercise is 5 minutes in duration and consists of six 20 second segments and six 10 second rest intervals. To view demonstrations of the Workout of the Day, please click on the play button for the video.
Exercise #1 - Squat Feet Together Alt. Roundkicks
Exercise #2 - Push Ups Both Knees to Chest
Exercise #3 - MB Squat Toss
Exercise #4 - RB Seated Rows Thumbs Up
Exercise #5 - Push Up Front Punch
Exercise #6 - RB Hooks

17th Day of Month

Each exercise is 5 minutes in duration and consists of six 20 second segments and six 10 second rest intervals. To view demonstrations of the Workout of the Day, please click on the play button for the video.
Exercise #1 - Windmill Knifehand Reverse
Exercise #2 - Leg Raises
Exercise #3 - MB Diaganol Chop
Exercise #4 - RB Presses
Exercise #5 - Burpee Sprawl
Exercise #6 - MB Hip Thrust Bridge

16th Day of Month

Each exercise is 5 minutes in duration and consists of six 20 second segments and six 10 second rest intervals. To view demonstrations of the Workout of the Day, please click on the play button for the video.
Exercise #1 - Push Up Position Hold Reach Back w/Knife Strike - Then Through
Exercise #2 - Squat Hops
Exercise #3 - MB Push Ups Feet on Ball
Exercise #4 - RB Seated Rows Palms Down
Exercise #5 - Reverse Burpee w/Break Fall
Exercise #6 - MB Push Ups Hands on Ball

15th Day of Month

Each exercise is 5 minutes in duration and consists of six 20 second segments and six 10 second rest intervals. To view demonstrations of the Workout of the Day, please click on the play button for the video.
Exercise #1 - Squat Side Kick
Exercise #2 - Push Up
Exercise #3 - MB Chops
Exercise #4 - RB Seated Rows Palms Down
Exercise #5 - Floor Dip w/Front Alternating Punch
Exercise #6 - MB Twists Sit Ups

14th Day of Month

Each exercise is 5 minutes in duration and consists of six 20 second segments and six 10 second rest intervals. To view demonstrations of the Workout of the Day, please click on the play button for the video.
Exercise #1 - Pike Push Up w/Back Side Kick
Exercise #2 - Bicycles (one rep for a bicycle consists of going to both sides)
Exercise #3 - MB Hip Thrust Bridge
Exercise #4 - RB Upright Row
Exercise #5 - Lunge Knee to Chest Diamond Hand Knee Strike
Exercise #6 - RB Seated Rows Thumbs Up

13th Day of Month

Each exercise is 5 minutes in duration and consists of six 20 second segments and six 10 second rest intervals. To view demonstrations of the Workout of the Day, please click on the play button for the video.
Exercise #1 - Pike Push Up w/Back Side Kick
Exercise #2 - Bicycles (one rep for a bicycle consists of going to both sides)
Exercise #3 - MB Hip Thrust Bridge
Exercise #4 - RB Upright Row
Exercise #5 - Lunge Knee to Chest Diamond Hand Knee Strike
Exercise #6 - RB Seated Rows Thumbs Up

12th Day of Month Routine

Each exercise is 5 minutes in duration and consists of six 20 second segments and six 10 second rest intervals. To view demonstrations of the Workout of the Day, please click on the play button for the video.
Exercise #1 - Windmill Ridgehand Front
Exercise #2 - Hip Thrusts Bridge
Exercise #3 - MB Russian Twists (one rep is considered going to both sides)
Exercise #4 - RB Squat Press
Exercise #5 - Burpee Push Up Sprawl w/Tombstone
Exercise #6 - MB Slams

11th Day of Month Routine

Each exercise is 5 minutes in duration and consists of six 20 second segments and six 10 second rest intervals. To view demonstrations of the Workout of the Day, please click on the play button for the video.
Exercise #1 - Lunge Front Kick
Exercise #2 - Push Up Diamond
Exercise #3 - MB to Ground Press Standing
Exercise #4 - RB Curls
Exercise #5 - V-Ups
Exercise #6 - MB Travoltas Front Kick

10th Day of Month Routine

Each exercise is 5 minutes in duration and consists of six 20 second segments and six 10 second rest intervals. To view demonstrations of the Workout of the Day, please click on the play button for the video.
Exercise #1 - Reverse Burpee w/Break Fall
Exercise #2 - Squats OH
Exercise #3 - MB Twists Sit Ups
Exercise #4 - RB Bent Over Rows Palms Facing In
Exercise #5 - Burpee Push Up Sprawl Jump Up
Exercise #6 - RB Hooks

9th Day of Month Routine

9th Day of Month Routine
Each exercise is 5 minutes in duration and consists of six 20 second segments and six 10 second rest intervals. To view demonstrations of the Workout of the Day, please click on the play button for the video.
Exercise #1 - Floor Dip w/Front Alternating Punch
Exercise #2 - Pike Push Up
Exercise #3 - MB Squat Press
Exercise #4 - RB Seated Rows Thumbs Up
Exercise #5 - Windmill Knifehand Lateral
Exercise #6 - MB To Ground Press Standing

8th Day of Month Routine

Each exercise is 5 minutes in duration and consists of six 20 second segments and six 10 second rest intervals. To view demonstrations of the Workout of the Day, please click on the play button for the video.
Exercise #1 - Burpee Sprawl
Exercise #2 - Squats Jump OH
Exercise #3 - MB Slams
Exercise #4 - RB Presses
Exercise #5 - Squat Alternating Uppercut
Exercise #6 - RB Bent Over Rows Palms Facing Out

7th Day of Month Routine

7th Day of Month Routine
Each exercise is 5 minutes in duration and consists of six 20 second segments and six 10 second rest intervals. To view demonstrations of the Workout of the Day, please click on the play button for the video.
Exercise #1 - Push Up Front Punch
Exercise #2 - Windshield Wipers
Please note your feet must go to each side to count as one rep
Exercise #3 - MB One Arm On Push Ups
Exercise #4 - RB Hooks
Exercise #5 - Hip Thrusts Bridge
Exercise #6 - MB Squat Press

Jan 6th day

6th Day of Month Routine
Each exercise is 5 minutes in duration and consists of six 20 second segments and six 10 second rest intervals. To view demonstrations of the Workout of the Day, please click on the play button for the video.
Exercise #1 - Windmill Knifehand Lateral
Exercise #2 - Push Up Mountain Climber Push Up
Exercise #3 - MB Knee to Chest Chop
Exercise #4 - RB Upright Rows
Exercise #5 - Squats OH
Exercise #6 - MB One Arm On Push Ups

Jan Day 5 Workout

Exercise #1 - Burpee Push Up Sprawl Jump Up
Exercise #2 - Bicycles (One rep constitutes both sides)
Exercise #3 - MB Hip Thrust (Bridge)
Exercise #4 - RB Bent Over Rows (Palms facing in)
Exercise #5 - Push Ups
Exercise #6 - MB Knee to Chest Chop

Bonus Workout for the Month

Basic Martial Arts Workout Schedule- Use ths workout schedule each day as a replacement or in addition to your other workouts.

Monday: Focus on blocks!
1) Warm up and stretch
2) Practice each block in your best horse stance (this gives you a leg workout as well). Do each block 50 times. First 10 reps in slow motion, next 10 for speed, next 10 for power, last 20 full power, full speed.
* Inside outside block
* Middle Chop block
* High block
* Low block
* Two fist low and two fist high block
3) Now, run your current form 10 times, focusing on blocks. Do the form in slow motion twice, checking your stances and form of the block. Next 2 times focus on power. Next 2 on speed. Last 4 a blend of form, power and speed.
4) Stretch and cool down

Tuesday: Focus on kicks!
1) Warm up and stretch
2) Do your kicks in a good front stance or horse stance. (Push yourself and do some in jungle stance.) Do each kick 50 times: 10 for slow motion, 10 for speed, 10 for power, and 20 full power, full speed.
* front kick
* side kick
* round house
* back kick
* crescent kick
* reverse crescent kick
* axe kick
* hook kick
If you do each kick 50 times, you will have completed 400 kicks.
3) Stretch and cool down.

Wednesday: Focus on punches!
1) Warm up and stretch.
2) Do each punch 50 times in your best horse stance. 10 slow motion, 10 for power, 10 for speed, and 20 full power/full speed.
* uppercut
* vertical punch
* corkscrew punch
* rising punch
* backfist
* hook
3) Run your Current form in the same way you did on Monday, except this time focus on punches: targeting, technique and execution.
4) Cool down and stretch.

Thursday: Self-defense day. Get a partner!
1) Warm up and stretch
2) Practice all of your self-defenses: Hip throws! Defend against a punch, grab and bear hug. Practice each 10 times.
3) Practice your one-steps. Do each of your one-steps 10 times.
4) Practice making up your own combinations. Work on both sides of the body. Do a minimum of 10 repetitions each side.
5) Spar or shadow box for at least 10 minutes. Have your mom or dad be your partner.
6) Cool down and stretch.

Friday: Focus on stances and footwork.
1) Warm up and stretch.
2) Do all of your punches on both sides using hip twist.
3) Do all of your blocks ten times each side in horse stance.
4) Practice your step behind side kick and step in front round house. Do each kick 20 times both legs.
5) Practice your front kick in back stance 20 times each leg.
6) Cool down and stretch.

Saturday:
Repeat one of the previous days, whatever you feel you need the most work on.
Sunday:
Always take one day a week to rest.