High Intensity Interval Kali Fitness

First Round (30 second each)

1. Double Stick Twirling and striking

2. Double Knife Striking Flows

3. Single Stick Shadows fighting

4. Kickboxing Shadow fighting

5. Clinching Drills

6. Double Stick partner Drills

7. Single Stick partner power drills

8. Knife Boxing shadows drills

9. Pummel Drills

10. Boxing with Elbow and Knee strike

Second Round (30 second each)

1. Double Stick Twirling and Striking

2. Footwork Drills

3. Single Stick Twirling and Striking

4. Burpess

5. Boxing

6. Flanking

7. Kickboxing

8. Diving Push Up

9. Elbow and Knee

10. Lunging Step

Third Round (30 second each)

1. Double Stick Twirling and striking

2. Double Knife Striking Flows

3. Single Stick Shadows fighting

4. Kickboxing Shadow fighting

5. Clinching Drills

6. Double Stick partner Drills

7. Single Stick partner power drills

8. Knife Boxing shadows drills

9. Pummel Drills

10. Boxing with Elbow and Knee strike

New Set of RRK HIIT

First Round (30 Second each, 5 Minutes Total)

1. Double Weaponry Shadow

2. Single Stick Shadow boxing

3. Double Weaponry Partner drills

4. Single knife boxing drills

5. Double Weaponry Twirling

6. Single Stick Sumbrada drills

7. Double Weaponry Sparring Drills

8. Single Knife

9. Double Weaponry Partner Drills

10. Espada y Daga shadows fighting

Second round (30 second each, 5 minutes Total)

1. Footwork drills

2. Burpees

3. Flanking

4. Diving Push up

5. Squats

6. Footwork Ladder Drills

7. Side to side leg raise

8. Flanking mountain climbing

9. Push ups (side to side)

10. Hindu Squats

Third Round (30 Second each 5 minutes total)

1. Double stick Speed Drills palitan combo every 5 seconds

2. Single Stick Power Drills

3. Kicking and Boxing Drills

4. Chest Pummeling Drills

5. Double Stick Power Drills

6. Single stick Speed drills Palitan combo every 5 Second

7. Elbow and knee Drills

8. Wrestling and Muay Thai Blend Collar tie drills

9. Boxing Speed Drills

10. Single Stick power and Speed drills

Long and Deep full Body Stretch.