8/12/07 - AM - 3 minute drills 4x3 minute rounds, 1 minute rest inbetween
1 round =
30 seconds burpees
30 seconds jumping jacks
30 seconds split jumps
repeat

8/13/07 - AM - 5x1 minute rounds full speed jump rope 1 minute rest inbetween
5x30 second rounds full speed jump rope 30 seconds rest inbetween
PM - 90 minute yoga class

8/14/07 - PM - 5 minute jump rope warm up
10x3 minute rounds heavy bag skills training
2x3 minute rounds defense skills
2x3 minute rounds punch-out drills
5 minute cool down reclined bike

8/15/07 - AM - 20 minutes jump rope continuous.
PM - 5 minutes jump rope warm up
- Circuit
Leg Press
Knee raise / Straight-leg raise
Squats
Kettlebell leans / Russian Twists
Kettlebell Swings
Repeat 3 times for a total of 4 circuits
- 3 minutes defensive drills
- 2x3 minutes punch-out drills
- 5 minutes cool-down reclined bike
PM - Hatha yoga 90 minutes.

8/16/07 AM - 20 minutes jump rope continuous

8/17/07 PM - 5 minutes jump rope warm-up
Circuit
Pull-ups
Cable Flies
Tricep pull-downs
Zott curls
1 minute shadow box
1 minute shadow box 3 lb. weights
1 minute shadow box 5 lb. weights
static hold 8 lb weights to failure
Repeat 3 times for a total of 4 circuits
2 x 3 minute rounds punch out drills
1 minute cool down, easy combos on the bag
5 minute cool down reclined bike.