Recommended warm-up:

10 push-ups
20 sit-ups
butterfly stretch 4 times
straddle stretch 4 times each side and to the center
standing leg stretch 4 times

Basic Hand Techniques:

1. front stance reverse punch
2. front stance high block
3. front stance low block
4. front stance outside forearm block
5. back stance forearm double middle block (fighting stance)

Basic Kicking Techniques:

1. front kick
2. round kick
3. inside heel kick

Combination Techniques:

1. low block, reverse punch, front kick, front kick
2. outside forearm block, reverse punch, front kick, round kick

Pattern #1:
(all front stances)

1. Turn 90° left low block.
2. Right hand reverse punch.
3. Step forward with the right foot left hand reverse punch.
4. Turn on 180° right, right hand outside forearm block.
5. Left hand reverse punch.
6. Step foot with the left foot right hand reverse punch.
7. Turn 90° left left hand high block.
8. Right hand reverse punch.
9. Step forward left hand reverse punch.
10. Step backwards right hand reversed punch