MJ Movers

General workout

Warm up

10 minutes jogging on the spot

Stretches

Squats

Press ups

Crunches

Sit-ups

Skills Shadow boxing

3-minutes: Basic jabs, crosses, hooks, uppercuts and kicks

Rest 30 seconds

Pad/ bag workout: basic combinations and Syllabus training

30 minutes

Rest 30 seconds

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Conditioning

10 minutes sparring

Rest 30 seconds

Cool down

13 Steps and Tai Chi

Training Module

Partner [A] Jabs to the head

1. Partner [B] Defends with a [Block]

and Counters with: J to H, J to B, LH to H, LU to H ________________________________________________________________________________

3. Partner [A] Jabs to the head

Partner [B] Defends with an [Inside Parry]

and Counters with: J to H, LH to B, LH to H

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4. Partner [A] Jabs to the head

Partner [B] Defends with [Push Away-Step in]

and Counters with: J to H, LH to H, SR to H

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5. Partner [A] Jabs to the head

Partner [B] Defends with [Slip outside]

and Counters with: J to H, J to B, SR to H, RU to B, RU to H

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6. Partner [A] Jabs to the head

Partner [B] Defends with [Lay back (spring)]

and Counters with: LH to B, LH to H, LU to H,SR to H,LU to B

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7. Partner [A] Jabs to the head

Partner [B] Defends with [Ducking]

and Counters with: LU to B

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8. Partner [A] Jabs to the head

Partner [B] Defends with [Rolling (inside to outside]

and Counters with: J to H, LH to H, SR to H, RU to H, SR to B, LH to H

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9. Partner [A] Jabs to the head

Partner [B] Defends with [outside to inside]

and Counters with: SR to H, RH to H, LH to H, LC to H

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10. Partner [A] Jabs to the head

Partner [B] Defends with: [Step across]

and Counters with: SR to H, RU to H, RH to H, LU to H

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Additional Information

Start earning income as a MABET instructor

Open to those on Benefits/ Low income: Instructor training in return for volunteering