Beginners can do 30 seconds of exercise with 15-30 seconds break in between.
| Exercise | Sets | Reps | Rest | |
| 1 | Squat kick | 3-4 | 45sec – 1 min | 20-45sec. |
| 2 | Pushup to row | 3-4 | 45sec – 1 min | 20-45sec. |
| 3 | Squat hold with punches | 3-4 | 45sec – 1 min | 20-45sec. |
| 4 | Lunge back to kick | 3-4 | 45sec – 1 min each side | 20-45sec. |
| 5 | Knee kick + kick back with other leg | 3-4 | 45sec – 1 min each side | 20-45sec. |
| 6 | Squat jumps with open palm punch | 3-4 | 45sec – 1 min | 20-45sec. |
| 7 | Crunch with punches | 3-4 | 45sec – 1 min | 20-45sec. |
| 8 | Hollow hold with elbow punches | 3-4 | 45sec – 1 min | 20-45sec. |
1. Squat kick – 45sec – 1 min
2. Pushup to row – 45sec – 1 min
3. Squat hold with punches – 45sec – 1 min
4. Lunge back to kick – 45sec – 1 min each side
5. Knee kick + kick back with other leg – 45sec – 1 min each side
6. Squat jumps with open palm punch – 45sec – 1 min
7. Crunch with punches – 45sec – 1 min
8. Hollow hold with elbow punches – 45sec – 1 min
