AU2010100361A4 - Exercise equipment and system - Google Patents

Description

1 EXERCISE EQUIPMENT AND SYSTEM FIELD OF THE INVENTION The present invention relates to exercise equipment, systems which incorporate such exercise equipment, and methods of exercise. 5 BACKGROUND TO THE INVENTION Exercise carried out with the assistance of a trainer is an increasingly popular pastime. Indoor exercise sessions are performed by individuals with a personal trainer, or by groups in the presence of one or more trainers. Group training is also run outdoors in "Boot Camp" type sessions. 10 It has become common for movements from martial arts and boxing to be incorporated into personal and group training sessions. One well-known training system is that marketed under the trade mark TAE BO, which incorporates elements of Tae Kwon Do and Kickboxing. TAE BO training sessions are generally conducted without the use of additional equipment, apart from 15 rudimentary apparatus such as foam mats or portable steps. It is also known to use boxing pads as part of physical training sessions. Pads in common use include hand-worn pads known as hook and jab pads or focus pads, and much larger pads with a flat or slightly curved face known as strike shields or Muay Thai kick pads. In use of such pads, the trainer wears or 20 holds the pad whilst the participant strikes the pad with the hands or feet. A training regime using pads possesses advantages over other systems such as TAE BO in that it gives the participant a target to aim at so that punching and kicking power can be better developed. However, the requirement for the trainer to hold or wear the pad means that each participant must have a 25 corresponding trainer. In view of known martial arts-inspired training systems as outlined above, it is desirable to provide a more versatile exercise system which can be enjoyed by individuals without the presence of a trainer, or by groups of individuals in the presence of only one trainer. 30 SUMMARY OF THE INVENTION In one aspect, the present invention provides a boxing pad mountable to a wall, the boxing pad including a striking surface and a mounting surface located opposite the striking surface, wherein the mounting-surface includes one or more 2 mounting members for detachably securing the boxing pad to the wall, whereby, in use, the boxing pad remains secured to the wall when the striking surface is hit by a person. The wall may be an interior or exterior wall of a gymnasium or other 5 building, or may be any other suitable fixed surface which provides a mounting point such that the boxing pad remains in substantially fixed position during use. A wall-mountable boxing pad may be used in a wide variety of situations, including in the home or in a gymnasium setting. A person wishing to undertake boxing or other physical training may adjust the height and orientation of the 10 boxing pad to perform different types of exercise, and can do so without requiring the presence of a trainer. If multiple such boxing pads are to be used in a group exercise setting, only one trainer per group need be present (if a trainer is needed at all) since the boxing pad does not need to be held by the trainer. Preferably, the boxing pad further includes at least one handle located on 15 or near the striking surface. These may conveniently be used to carry the pad, and can also be employed as part of exercises where it may be desirable to hold the pad steady with one hand (or both hands) whilst striking the pad with the other hand (or with the feet or legs). The striking surface may include one or more markings indicative of an 20 optimum hitting region. The markings are also convenient in a training situation, when the trainer may wish to instruct the user to strike the pad at a particular location. The markings serve as a convenient reference point for the trainer in such situations. In one embodiment of the invention, the or each mounting member is a 25 hook portion or a loop portion of a hook-and-loop fastener, such as fasteners sold under the trade mark VELCRO. In this embodiment, the loop portion (or hook portion) is secured to the mounting surface whilst a complementary hook portion (or loop portion) is secured to a wall to which the boxing pad is to be mounted. Preferably, the mounting surface is substantially flat and the striking 30 surface is curved in cross-section. A flat mounting surface allows the boxing pad to sit flush against the wall, whilst a curved striking surface allows for a range of hitting movements at varying angles to be made.

3 The mounting surface may also include at least one friction member, for example in the form of a rubber stopper, for reducing lateral movement of the boxing pad when the mounting surface is placed on a floor. Preferably, a friction member is placed in at least two spatially separated locations on the mounting 5 surface. In a second aspect of the invention, there is provided an exercise system for use by a person, including a boxing pad according to the first aspect of the invention, and a record medium for use with audiovisual apparatus or a computer, the record medium containing at least prerecorded video program information, 10 wherein, upon playback of said program information, exercise instructions for performing a number of repetitions of at least one exercise are conveyed to the person, said exercise instructions including hitting instructions for hitting the boxing pad. The record medium in combination with the audiovisual apparatus or 15 computer acts as a "virtual trainer" for conveying the exercise instructions to an individual or group. The need for an actual trainer to be present to guide participants through the exercises is thus lessened or obviated, since the participants can refer to the video program to visually observe the correct form of each exercise. Preferably, the video program information includes footage of a 20 model performing the exercise. In some embodiments, the record medium may further contain audio program information, which may convey further exercise instructions and/or motivational messages. The hitting instructions may include directions to hit the boxing pad at one 25 or more predetermined locations with one or more predetermined body part and/or a striking apparatus. Preferably, the exercise instructions further include instructions for the person to commence or cease the or each exercise. In this way, a series of exercises, with appropriate durations and pauses between exercises (active or 30 passive recovery periods), can be included as an exercise program on a single record medium. Predetermined exercise durations allow for standardisation of an individual's training program, thereby allowing improvement in the individual's physical fitness to be monitored.

4 The exercise system may include at least one striking apparatus, and the hitting instructions may include corresponding instructions for the person to hit the boxing pad with the striking apparatus at one or more predetermined locations. In one embodiment, the striking apparatus is an elongate member, which 5 may be padded at one end (the striking end). Preferably, the elongate member is substantially rigid. The exercise system may also include at least one piece of additional exercise equipment, the exercise instructions in this case further including instructions for using the additional exercise equipment. For example, the 10 additional exercise equipment may include weights such as dumbbells or sandbags. One particularly preferred weight for use with the present system is a sandbag which includes a handle on its outer surface. The handle allows the sandbag to be easily gripped by the person undertaking the exercises. 15 Furthermore, grasping the sandbag via a handle is a more natural movement than attempting to grasp the outer surface, and is less likely to lead to injury. The exercise instructions may further include instructions for the person to mount or dismount the boxing pad from the wall, for example to adjust the height or orientation of the boxing pad, or to place it on the ground to perform a different 20 type of exercise. The exercise system may further include a wall-mountable visual display for conveying the video program information. In a further aspect, the present invention provides a physical training method, including the steps of: providing a system according to any of the above 25 described embodiments, and recording the number of repetitions of the or each said exercise on a scorecard. BRIEF DESCRIPTION OF THE DRAWINGS Certain embodiments of the invention will now be described (by way of non-limiting example only) by reference to the accompanying figures, in which: 30 Figure 1 is one embodiment of a boxing pad according to the present invention; Figure 2 shows an alternative boxing pad; 5 Figure 3 is a schematic depiction of one embodiment of an exercise system according to the present invention; Figure 4 shows a different configuration of part of the exercise system of Figure 3; 5 Figure 5 shows an alternative embodiment in which multiple boxing pads are mounted as part of the exercise system; Figure 6 shows additional equipment for use with some embodiments of the present invention; and Figure 7 depicts particular examples of exercises that may be performed 10 using certain embodiments of the boxing pad and exercise system of the present invention. DESCRIPTION OF PREFERRED EMBODIMENTS Referring initially to Figure 1, there is shown a boxing pad or bag 10 having a striking surface 12. The curved striking surface 12 has markings in the form of a 15 large cross 30 and smaller crosses 31, 32. The crosses are aligned along a longitudinal axis 35 of the pad 10. The boxing pad 10 also has two "uppercut" sections 33. A number of handles 15, 16 in the form of loops of material are provided around the periphery of the boxing pad. These may be gripped by a user when 20 performing certain exercises, and may also be used to carry the boxing pad for transport or positional adjustment. Additional handles 17 are provided on the striking surface 12. These may also be used as part of particular exercises, and are also capable of retaining striking apparatus (clubs) 50, which have an elongate handle 52 and padded 25 striking end 54. The boxing pad 10 includes three strips on the surface opposing the striking surface (not shown), the mounting surface. The strips are loop portions of a hook-and-loop fastener. The corresponding hook portions 20 are provided on a wall to which the boxing pad 10 is to be mounted. Hook portions 20 are preferably 30 of sufficient length to permit the boxing pad 10 to be fastened as at many different heights as are desired for the range of exercises to be performed. Generally the length of each hook portion will be approximately to the typical height of the user.

6 It will be appreciated that the roles of hook and loop in the above embodiment can be reversed, so that the strips on the mounting surface are hook portions, and strips 20 on the wall are loop portions. Referring now to Figure 2, there is shown an alternative boxing pad 110, 5 also of curved cross section but having a substantially circular mounting surface, rather than the rectangular mounting surface of Figure 1. A number of loops 115 are provided around the perimeter of boxing pad 110 adjacent the mounting surface. A marking in the form of a large cross is provided in a central region of the striking surface, whilst two smaller crosses 131, 132 are provided to either 10 side of the large cross 130. Figure 3 shows the boxing pad 10 in use as part of an exercise system. The system includes boxing pad 10, mounting strips (hook portions) 20, and audiovisual unit 340 which is connected to a display 300. The audiovisual unit has a component (not shown) for receiving a record 15 medium in the form of, for example, a digital versatile disc (DVD). The DVD contains program information in the form of video footage of a trainer 350 performing exercises with a boxing pad 310 having a large cross 330 and smaller cross 331. The boxing pad 310 is substantially identical to the pad 10 (with large cross 30 and smaller crosses 31, 32) being used by the user 200. The video 20 footage is displayed on display 300, together with time information 322 (for example, the time elapsed for a particular exercise, or the time remaining), and the name 320 of the exercise being performed. In the orientation shown in Figures 1 and 3, the pad 10 is in what is known as the "horizontal" configuration, i.e. with its longitudinal axis 35 substantially 25 perpendicular to the spine of user 200. The height of the boxing pad may be adjusted, for example as shown in Figure 4, where the central cross 30 of pad 10 is located at waist height on user 200. In Figure 4 the orientation of the boxing pad 10 is also adjusted so that it is rotated through 90 degrees to what is termed the "vertical" configuration, in which 30 the longitudinal axis of bag 10 is substantially parallel to the spine of user 200. In the vertical configuration, the left-sided small cross 31 becomes known as the top cross or high cross, while the right-sided small cross 32 becomes known as the bottom cross or low cross.

7 Although it is preferred that video information only is included on the DVD, to simplify the setup of equipment for playing back the program information, the DVD may also contain audio which contains instructions to cease or commence an exercise, information regarding upcoming exercises, the time remaining for an 5 exercise, and commentary as to the correct movements to be adopted by the user. Figure 5 shows an alternative embodiment of the exercise system of Figure 3, in which multiple boxing pads 10 are mounted via mounting strips 20 for use in a group exercise session. Each boxing pad 10 has a corresponding gym 10 mat 400 and sandbag 440. A pair of padded clubs 50 is also provided with each pad 10. In this embodiment, a single display unit 300 is used to play back video instructions (as in Figure 3) to a group of users. A trainer may also be present to assist the group and organise the exercise session, though this is not necessary. The sandbag 440 of Figure 5 is shown in more detail in Figure 6. Sandbag 15 440 has a substantially flat flap portion 444 and sand-holding portion 446. A handle 442 is attached to the sand-holding portion 446 by any suitable means, for example by stitching or riveting. The flap portion 444 may also be used as a handle in some exercises, if desired. Referring now to Figure 7, there is shown a series of example exercises 20 being performed by a user with boxing pads 10, 110 and 110'. In Figure 7(a), the user 600 kneels on pad 10 whilst gripping handle 15 with one hand, and striking the top cross 31 with the fist of the other hand. In Figure 7(b), the user grips both handles 15 while resting his elbows on the striking surface of pad 10, and his head positioned above central cross 30, in 25 order to perform a "mountain climber" exercise. In Figure 7(c), the user grips the striking apparatus (club) 50 with both hands in order to hit the large cross (central cross) 130 of bag 110. A second, larger bag 110' is also provided in the particular arrangement shown, so that the user can switch between exercises to be carried out at different heights without 30 needing to unmount either bag 110 or 110'. In Figure 7(d), the user rests his hand on the bag 10 whilst striking the right-sided cross 32 with a round-arm motion.

8 It will be appreciated that a large variety of exercises can be performed with the present system, and that such exercises can be assembled into exercise programs of particular duration, which are designed to work particular muscle groups. Particular examples of exercises are now described with reference to the 5 exercise programs in Tables 1a, 1b, 2a, 2b, 3a and 3b. EXAMPLE I Referring initially to Table 1a, there is listed a series of 7 different programs. Each program is designed to be performed twice per week (Day 1 and Day 2, second column) as part of a combination of programs, or workout. For 10 example, an individual could be instructed to perform Programs 1, 3 and 7 as part of a workout, meaning he or she would perform the three exercises from Program 1, Day 1; Program 3, Day 1; and Program 7, Day 1 on the first workout day, and the three exercises from Program 1, Day 2; Program 3, Day 2; and Program 7, Day 2 on the second workout day. 15 The movements for each exercise are listed in Table 1 b. Taking Program 1 as a particular example, the user would perform three different exercises on Day 1 as follows: Aggressive Elbows: o place pad (10) on floor in horizontal configuration. 20 o Hold side of pad (10) with left hand. o Strike cross (30) with right elbow four times. o Hold side of pad (10) with right hand. o Strike cross (30) with left elbow four times. o Repeat for 45 seconds, keeping count of number of repetitions 25 (four strikes = 1 count). * 15 second break * Punch Kick combo: o Mount pad (10) to wall at low height in vertical configuration. o Punch top cross (31) with left and right hand. 30 o Kick central cross (30) with shin. o Repeat for 45 seconds, keeping count (count on shin kick). * 15 second break 9 e Reverse Pad Stab: o Move pad (10) to stomach/hip height and face away from wall, holding club (50) with both hands. o Look back over left shoulder and stab backwards across left side 5 with club (50) into central cross (30), twice. o Look back over right shoulder and stab backwards across right side with club (50) into central cross (30), twice. o Repeat for 45 seconds, keeping count (each set of two stabs is one count). 10 * 45 second recovery. This process would be repeated as many times as desired. For example, the set of three exercises (with breaks as above) could be repeated three times, either consecutively or interleaved with exercises from other programs in a workout. EXAMPLE 2 15 Tables 2a and 2b outline a variant of the exercise programs of Example 1 in which the exercises are carried out with the boxing pad (10, 110, 110') consistently at a low height, either being placed on the ground or affixed to a wall at ground level. EXAMPLE 3 20 Table 3a outlines a set of 6 programs (with the corresponding exercise descriptions in Table 3b) which may be combined in any suitable fashion (for example, in sets of 3) to create a workout. The workout is designed to be performed three times per week. The duration of each exercise, and the pauses between exercises, may be 25 as outlined above for Examples 1 or 2. However, the present inventors have found that an exercise duration of 2 minutes per exercise, with 30 second breaks between each exercise, and 90 second recovery sessions between each group of three exercises, provides the optimum amount of exercise. It is believed that this prevents excessive lactic acid buildup (thus preventing muscle soreness) whilst 30 sustaining the highest possible heart rate. EXAMPLE 4 Finally, Table 4a (and the accompanying set of exercise descriptions in Table 4b) outlines a further set of 6 exercise programs suitable for use with the 10 present invention. The duration of each exercise, and the pauses therebetween, may be as outlined above for Examples 1 to 3, or may be varied to suit the individual undertaking the exercises. It will be appreciated by the skilled person that a great many modifications 5 and variations of the particular embodiments described above can be made without departing from the spirit and scope of the present invention as defined by the claims appended hereto.

11 Table 1a Prog# Day Exercise Exercise Name Equipment How to Record 1 Aggressive Elbows Pad (10, 110, 110') on floor 4 hits =1 count 1 2 Punch Kick combo Pad (10, 110, 110') Low height Count on last kick 3 Reverse Pad stab Pad (10, 110, 110') at Stomach height 2 hits =1 count 1 Shovel Hook Knee strike Pad (10, 110 110') hip height Count on 2"d knee strike 2 2 Kneeling Ground and Pound Pad (10, 110, 110') on floor 4 hits = 1 count 3 Pad (10, 110, 110') chest height, sandbag Sandbag Swing Hits (440) 4 hits = 1 count 1 Pad (10, 110, 110') on floor, sandbag 1 Seated Sandbag Smashdown (440) 1 hit = 1 count 2 Mat mount switches Mat (400) left/right (UR) = 1 count 2 3 Elbow Knee Combo Pad (110, 110, 110') on floor Count on 2n knee strike 1 Kneeling Pad Pole Smash Pad (10, 110, 110') on floor, club (50) 1 hit=1 count 2 2 Double hand swing thrusts Pad (10, 110, 110') at chest Height 1 hit= 1 count 3 Overhead slam and catch Pad (10, 110, 110') on floor 1 hit = 1 count 1 Alternating Push off kick Pad (10, 110, 110') on floor UR 1 count 1 2 Kneeling Double forearm strike Pad (10, 110, 110') low Height 1 hit 1 count 3 Cricket Bat Chops Pad (10, 110, 110) low height, club(50) 4 hits = 1 count 3 1 Downward palm hits Pad (10, 119, 110') on floor UR twice = 1 count 2 2 2 strike shin kick Pad (10, 110, 110') low Height 2 hits = 1 count 3 1 throw and catch = 1 2m Overhead Pad throw and catch Pad (10, 110, 110') at Chest height count 1 Pad (10, 110, 110') at Chest height, 1 Overhand Sandbag swing hits sandbag (440) 4 hits =1 count 2 Club Pad Ab Smash Pad (10, 110, 110') on floor, club (50) 1 hit 1 count 4 3 Shovel, cross, shin kick Pad (10, 110, 110') Low height Count on shin kick 1 4 strike side hooks Pad (10, 110, 110') on floor 4 hits = 1 count 2 2 Low Pad Stomp Pad (10, 110, 110') on floor count on front kick 3 Pad mount -Overhead Hammers Pad (10, 110, 110') on floor 1 hit= 1 count 1 L,R punch, double knee Pad (10, 110, 110') on floor count on double knee 2 count on hitting above 1 Low High club smash Pad (10, 110, 110') at Chest height cross (30, 130) 5 3 Pad (10, 110, 110') at Chest height, Sandbag alt Shotput sandbag (440) 1 throw = 1 count 1 Kneeling reverse elbows Pad (10, 110, 110') hip height 4 hits = 1 count 2 2 Alt knee downs Pad (10, 110, 110') on floor UR = 1 count 3 4 strike mat switch Pad (10, 110, 110') Low height 4 hits = 1 count 1 Overhead Pad Stab Pad (10, 110, 110') on floor 1 hit = 1 count 1 2 Pad (10, 110, 110') on floor, sandbag Seated sandbag side swing (440) UR = 1 count 6 3 Uppercut Spear Thrusts Pad (10, 110, 110') hip height 2 hits = 1 count 1 Knee down hooks Pad (10, 110, 110') on floor 4 hits = 1 count 2 2 Pad Mount Downward Elbow strike Pad (10, 110, 110') on floor 4 hits =1 count 3 Pad (10, 110, 110') at Chest height, club Club swing and slab (50) swing/stab = 1 count 1 Side on Pick axe Stab Pad (10, 110, 110') on floor 4 hits = 1 count 1 2 Face down Bear Hug Smash Pad (10, 110, 110') on floor 4 hits = 1 count 3 Knee poke Cross Combo Pad (10, 110, 110') Low height 4 hits = 1 count 1 Mount downward fists Pad (10, 110, 110') on floor UR twice = 1 count 2 2 Knee switch forearm strike Pad (10, 110, 110') on floor 4 hits = 1 count 3 Pad stand Club strike Pad (10, 110, 110') on floor, club (50) 1 hit = 1 count 12 Table 1b Exercise Name Descriptign Pad (10, 110, 110') on floor, Hold Side of Pad (10, 110, 110') with 1 hand, Overhead elbow with Aggressive Elbows bodyweight into cross -wide legs Punch Kick combo 3 Downward punches, Left, right front shin kick - Pad (10, 110, 110') at low height, vertical Reverse Pad stab Pad (10, 110, 110') at hip height, look back and rear stab LL, RR Pad (10, 110, 110') at low height, elbow rest on top pad, 2 shovel hooks into mid cross, 2 knees, Shovel Hook Knee strike switch..count last knee Kneeling Ground and Double knee rest on pad (10, 110, 110'), 4 downward punches (alternate left/right) to centre (30, 130) Pound of the Pad (10, 110, 110') -kneel / STAND UP every time horizontal hit with sandbag (440) (holding both handles?), Side on stance, double handle, 4 hits each Sandbag Swing Hits side, Pad (10, 110, 110') at chest height- set Pad (10, 110, 110') up horizontal Seated Sandbag Pad (10, 110, 110') on floor against wall, sit of pad, smash sandbag (440) from overhead into low Smashdown cross (32, 132) hard as possible Face down on mat (400), hold under long side of mat with elbows on mat, swing legs through, switch Mat mount switches -stay on toes Pad (10, 110, 110') on floor against wall, Overhead Elbow strike (left/right), hold sides of pad (10, Elbow Knee Combo 110, 110'), knee strike (left/right) Kneeling Pad Pole Kneel on Mat (400) - Pad (10, 110, 110') on floor and vertical, swing club (50) and touch back every Smash time, hit large cross (30, 130) Double hand swing thrusts Swing Sandbag (440) up into hitters Pad (10, 110, 110') -elbows to inner thigh each time Pad (10, 110, 110') on ground -wide Stance - hit CROSS (30,130)- Pad (10, 110, 110') horizontal Overhead slam and catch uppacut strip against wall Pad (10, 110, 110') against wail, Kick downward into low cross (32, 132), jump off, use hands to Alternating Push off kick rotate and generate power Kneeling Double forearm kneel on mat (400), Pad (10, 110, 110') low height on wall, overhead chop into top cross (31, 131), strike fist in other fist, forearm strike Cricket Bat Chops Pad (10, 110, 110') low on wall -hit from side on, 4 hits (from one side, L or R) is one count Downward palm hits 4 strike, Pad (10, 110, 110') vertical, squeeze Pad (10, 110, 110') still with feet and legs 2 strike shin kick Hold top of pad, Pad (10, 110, 110') at lowest height, aim for mid cross (30, 130) 2m Overhead Pad throw and catch Pad (10, 110, 110') at top height - step in overhead throw and catch -alternate step-in legs Overhand Sandbag swing Hit high cross (31, 131), hold sandbag strap (442) with both hands, Pad (10, 110, 110') at chest hits height Feet raised on pad (10, 110, 110'), lie on mat (400), touch ground , hit large cross (30, 130) with club Club Pad Ab Smash (50), club (50) hits ground on backswing Right side, shovel, cross, shin kick,switch (step, not jump) - Pad (10, 110, 110') at low height -hold Shovel, cross, shin kick pad (10, 110, 110') Pad (10, 110, 110') on floor, side-on stance, hand on Pod (10, 110, 110') to stop movement, hit low 4 strike side hooks cross (32,132), jump over mat (400) to switch sides Low Pad Stomp Pad (10, 110, 110') on floor, against wall, side kick, front kick, side kick front kick - L,L,R,R Pad mount - Overhead Hammers Pad (10, 110, 110') against wall, mount pad, overhead hit into low cross (32,132) Neutral stance, left punch, right punch, hold side of pad (10, 110, 110') drop BWT onto pads with L,R punch, double knee knees - Pad (10, 110, 110') against wall side on, chest height, hit under cross (30, 130) then over cross (30, 130) with club (50), count each Low High club smash top hit Sandbag alt Shotput Pad (10, 110, 110') at chest height - step in Pad (10, 110, 110') at hip height, start on all 4's on mat (400), side-on to pad (10, 110, 110'), switch Kneeling reverse elbows by rotating legs towards Pad (10, 110, 110') 4=1 Alt knee downs Hold onto sides of pad, L+R=1 Pad (10, 110, 110') resting on wall, mat (400) abutting pad (10, 110, 110'). Rest hands on pad (10, 4 strike mat switch 110, 110'), jump over mat (400) to switch sides. 4 downward strikes - LLLL, RRRR Overhead Pad Stab Pad (10, 110, 110') against wall, High stab action with club (50) into low cross (32, 132), back to wall 13 Table 1 b cont' Exercise Name Description Seated sandbag side Sit on pad (10, 110, 110'), lean back into a v-sit, swing from side to side with handle (442) of sandbag swing (440) L,R =1 Uppercut Spear Thrusts Spear the end of the pole (50) into uppercut section (33) of the pad (10, 110, 110') Knee down hooks Kneel on uppercut section (33), Pad (10, 110, 110') against wall, 4 hooks into low cross (32, 132) Pad Mount Downward Mount pad (10, 110, 110'), knees hugging sides of pad (10, 110, 110'), Overhead elbow strike into Elbow strike low cross (32,132), bounce up each time Pad (10, 110, 110') at chest height -pendulum swing club (50) between legs, hit low cross (32, 132), Club swing and stab overhead stab into top cross (31, 131) Foot on large cross (30, 130), hit low cross (32, 132), 4 reps = 1 count, top hand on club (50) with Side on Pick axe Stab underhand grip, low hand with overhand grip, wide grip Face down Bear Hug Feet on ground, stomach on large cross (30, 130), extend up and hit both uppercut sections (33) Smash simultaneously with inner forearms, switch Pad (10, 110, 110') on wall low height vertical, poke knee into mid cross (30, 130), then cross hard Knee poke Cross Combo 4-1 then switch sides - hold top strap, put BWT into it Pad (10, 110, 110') on floor, vertical, stomach on pad (10, 110, 110'), feet on ground, jump into Mount downward fists mount position, overhead hit bottom fist into cross (30, 130) (little finger side on fist) Knee switch forearm Pad (10, 110, 110') on floor, vertical, side ski the knee switch (knee to hit large cross (30, 130) ea strike time, overhead inner forearm strike into Pad (10, 110, 110') 4=1 Pad stand Club stdke 4=1, Stand on pad, high overhead downward strike, club (50) hits bum on backswing 14 Table 2a Prog # Day # Station # Exercise Name Equipment How to Record 1 Aggressive Elbows Pad (10, 110, 110') on floor 4 hits = 1 count 1 2 Punch Kick combo Pad (10, 110, 110') on floor Count on last kick 1 3 Downward Spear thrust Pad (10, 110, 110') on floor 1 stab = 1 count 1 Pole Press Burpee Strike Pad (10, 110, 110') on floor 1 burpee = 1 count 2 2 Ab Smash Pad (10, 110, 110') on floor 1 hit= 1 count 3 Lying Axe Kicks Pad (10, 110, 110') on floor LL, R,R=1 1 Seated Sandbag Smashdown Pad (10, 110, 110') on floor 1=1 1 2 Pad Climb Dip Switch Pad (10, 110, 110') on floor Count bum on floor 2 3 Elbow Knee Combo Pad (10, 110, 110') on floor LR,L,R =1 1 Kneeling Pad Pole Smash Pad (10, 110, 110') on floor 1=1 2 2 Kneestrike Mountain Climbers Pad (10, 110, 110') on floor LR=1 3 Overhead slam and catch Pad (10, 110, 110') on floor 1=1 1 AItemating Push off kick Pad (10, 110, 110') on floor LR=1 1 2 Kneeling Double forearm strike Pad (10, 110, 110') on floor 1=1 3 3 Lying Sandbag Rotations Pad (10, 110, 110') on floor L,R=1 1 Downward palm hits Pad (10, 110, 110') on floor L,R,L,R=1 2 2 Overhead Sandbag chops Pad (10, 110, 110') on floor 1=1 3 Side on Pick axe Stab Pad (10, 110, 110') on floor L,L,L,L=1,R,R,R,R=2 1 Hybrid Star Jump Smashdowns Pad (10, 110, 110') on floor L,R,LR=1 1 2 Club Pad Ab Smash Pad (10, 110, 110') on floor 1=1 3 Curl Lift Smackdowns Pad (10, 110, 110') on floor Count Knee drop 4 1 4 strike side hooks Pad (10, 110, 110') on floor L,L,L,L=1,R,R,R,R=2 2 2 Around the world ab Hits Count hits 3 Pad mount -Alternating Overhead Hammers Pad (10, 110, 110') on floor 1=1 1 Mount downward fists Pad (10, 110, 110') on floor L,R,L,R=1 1 2 Knee switch forearm strike Pad (10,110,110') on floor LLLL=1,RRRR=2 3 Pad stand Club strike Pad (10, 110,110') on floor 1=1 1 Face down Bear Hug Smash Pad (10,110,110') on floor 1=1 2 2 Hip thrust glove touch Pad (10,110,110') on floor Count Ankle Touch 3 4 strike mat switch Pad (10, 110, 110') on floor L,L,L,L=1,R,R,R,R=2 SOverhead Pad Stab Pad (10, 110, 110') on floor 1=1 1 2 Seated sandbag side swing Pad (10, 110, 110') on floor LR=1 3 Circle arm hammers Pad (10, 110, 110') on floor LR=e 6 1 Kneedown hooks Pad (10, 110, 110') on floor L,L,L,L=1,R,R,R,R=2 1 2 Pad Mount Downward Elbow 2 2 strike Pad (10, 110, 110') on floor LLL,L=1,RRRR=2 3 LR Punch, doubleknee Drop Pad (10, 110, 110') on floor Count Knee Drop 1 Alt knee downs Pad (10, 110, 110') on floor L,R,R~1, L,LL=2 1 2 Sandbag Pullover Hits Pad (10, 110, 110') on floor Count hits 3 Kneeling Ground and Pound Pad (10, 110, 110') on floor L,R,L,R=1 1 Low pad Stomp Pad (10, 110, 110') on floor LL=1, R,R=2 2 2 3| 15 Table 2b Exercise Name Description, Aggessive Elbows Pad (10, 110, 110') on floor, Hold Side of pad with 1 hand, Overhead elbow with BWT into cross - wide legs Punch Kick combo R,L,R, 3 Downward hits, Left, right front stomp kick - Pad (10, 110, 110') vertical Use club, lie on mat (400), butt up to pad, hug pad with thighs, use abs to provide power to stab cross (30, 130) Downward Spear thrust with club (50) Pole Press Burpee Strike 2 upright row style pole press downs to Burpee - stand on uppercut (33) side of pad Ab Smash Double Hammer fist style Lying Axe Kicks Wide legs, strike with calve. Butt mat (400) to pad (10, 110, 110'), hold low straps, hip thrust each time Seated Sandbag Pad (10, 110, 110') on floor against wall, sit of pad, smash sandbag (440) from overhead into low cross (32) Smashdown hard as possible Thumbs in low strap, dip yourself up to sit, wide legs swivel around to pushup position, with stomach on mat Pad Climb Dip Switch (400) Elbow Knee Combo Pad (10, 110, 110') on floor againast wall, Overhead left, right Elbow, hold sides of pad, Left Right knee Kneeling Pad Pole Smash Kneel on Mat (400) - pad (10, 110, 110') on floor and vertical, touch back every time, hit large cross (30, 130) Kneestrike Mountain Climbers Feed pole (50) through pad straps, underhand grip club (50) with both hands, mountain climb knees into pad Overhead slam and pad on ground - wide Stance -hit CROSS (30,130) - Pad (10, 110, 110') horizontal uppercut strip (33) against catch wall Pad (10, 110, 110') against wall, Kick downward into low cross (32), jump off, use hands to rotate and generate Alternating Push off kick power Kneeling Double forearm kneel on mat (400), Pad (10, 110, 110') on floor, overhead chop into top cross (31), fist in other fist, forearm strike strike Lying Sandbag Rotations Like a russian twist - lie on back on ground, knees bent, double hand strap swing Downward palm hits 4 strike, pad (10, 110, 110') vertical, squeeze pad still with feet and legs -Jump switch Overhead Sandbag chops Butt pad up against mat (400), raise legs, calve rest on pad, hold S/B flat - mat to pad=1 Side on Pick axe Stab Foot on large cross (30,130), hit low cross, 4=1, top hand on club underhand, low hand overhand grip, wide grip Hybrid Star Jump Smashdowns Butt mat (400) against pad (10, 110, 110'), start prone on elbows and knees, jump out and up -4 strikes=1 Feet raised on pad (10, 110, 110'), lie on mat (400), touch ground , hit large cross (30, 130), club (50) hits Club Pad Ab Smash ground on backswing each time Feed pole (50) through far straps, Curl pad (10, 110, 110') up and lift above head, put down and double knee Curl Lift Smackdowns drop 4 strike side hooks Pad (10, 110, 110') on floor, hand on pad to stop movement, hit low cross (32), jump over mat switch Around the world ab Hits Legs Raised on pad (10, 110, 110'), bum butted up against pad, touch hands, hit sides of pad Pad mount - Alternating Overhead Hammers pad (10, 110, 110') against wall, mount pad, overhead hit into low cross (32) - Alternate Pad (10, 110, 110') on floor, vertical, stomach on pad, feet on ground, jump into mount position, overhead hit Mount downward fists bottom fist into cross (30, 130) (little finger side on fist Knee switch forearm Pad (10, 110, 110') on floor, vertical, side ski the knee switch (knee to hit large cross ea time, overhead Inner strike forearm strike into pad 4=1 Pad stand Club strike 4=1, Stand on pad (10, 110, 110'), high overhead downward strike, club (50) hit bum on backswing each time Face down Bear Hug Feet on ground, stomach on large cross (30, 130), extend up and hit both uppercut sections (33) simultaneously Smash with inner forearms, switch Feet raised, mat (400) butted against pad (10, 110, 110'), Around the world glove pass style, Hip thrust then ab Hip thrust glove touch cruch -ankle touch style pad (10, 110, 110') resting on wall, Rest hands on pad, jump over mat (butted up to pad) 4 downward strikes 4 strike mat switch LLLL, RRRR Overhead Pad Stab friction grip pad (10, 110, 110') between knees, High stab action with club (50) into low cross (32), back to wall Seated sandbag side swing Sit on pad(10, 110, 110'), lean back into a v-sit, swing from sido to side with handle L,R =1 Circle arm hammers Knee on Pad(10, 110, 110'), hammer fist hit, Alt left then right hit far low cross hammer style Knee down hooks Kneel on uppercut section (33), Pad (10, 110, 110') on floor, 4 hooks into low crosses Pad Mount Downward Mount pad(10, 110, 110'), knees hugging sides of pad, Overhead elbow strike with tricep part of elbow into low Elbow strike cross, bounce up each time - 12 oclock style L,R punch, double knee Neutral stance, LR punch, hold side of pads (10, 110, 110'), drop bodyweight onto pads with knees -pad Drop against wall Alt knee downs Hold onto sides of pad, L+R=1 Lie on pad, wide legs, hit pad (10, 110, 110') behind head with sandbag (440), forearms touching thighs each Sandbag Pullover Hits time Kneeling Ground and Double knee rest on pad(10, 110, 11 '), 4 downward punch to centre (30, 130) of the pad -kneel / STAND UP Pound every time Low pad Stomp Pad (10, 110, 110') on floor, against wall, side kick, front kick, side kick front kick - L,L,R,R 16 Table 3a Prog # Day # Station # Exercise Name Equipment How to Record 1 4-Strike Jab Cross Gloves L,R,L,R=1 1 2 Overhead Sandbag Ankle touch Sandbag 3 2-strike Front kick off all 4's R,R=1,L,L=2 1 4 strike Shovel hooks R,R,RR=1 L,L,LL=2 1 2 2 Str8 Leg Lifts Count lifts 3 2-Strike Cycling L,R=1 1 4-Strike Palm heel hits L,R,L,R=1 3 2 Alternating Toe Touch LR=1 3 2-Strike Rear Kick L,L=1,R,R=2 1 4-Strike Hooks L,R,L,R=1 1 2 Inner outers Count outside touch 3 2 Strike Shin Kick 1 4-Strike Uppercuts L,R,LR=1 2 2 2 Sit-up Floor Hits count each mat touch 3 4-Strike Knee's L,LR,R=1 1 4-Strike Downward Hits LR, L,R=1 3 2 Heel Touch count each heel touch 3 2-Strike Kick Switch R,L=1 1 4-Strike Hook, Elbow COMBO R,L,R,L=1 1 2 Straight Leg Lifts Count lifts 3 4-Strike Uppercut, flying Knee COMBO L,R, L,R=1 1 4-strike Uppercut L,L,R,R=1 3 2 2 Lying Sandbag chops L,R=1 3 4 Strike Knees LR=11 1 4-Strike Jab Cross Uppercut COMBO L,R,LR=1 3 2 AB smashes count each smash 3 2-Strike Back Kick L,R=1 1 4-strike Front Punch RRRR=1,LLLL=2 1 2 Around the World's Mats, Gloves Count passes 3 Mat Switches L,R=1 1 3-Strike Upper, Jab, Elbow COMBO Each elbow=1 4 2 2 Figure B Glove Pass Mats, Gloves Count pass on R 3 4-Strike Side Kicks L,L=1,R,R=2 1 4-Strike CLOSE Uppercuts LR, L,R=1 3 2 Overhead Pole chops Mats, Gloves Count between legs 3 4 Strike Low Side Shin Kick 1 4-strike Front Punch LR, L,R=1 1 2 Side Bridge Lifts L,L=1 R,R=1 3 2-Strike Lunge Kicks RR=1,L,L=2 1 4-Strike Hooks RRRR=1,LLLL=2 5 2 2 Glove Crunches Count between legs 3 2 Strike Flying Knee L,LR, R=1 1 4-strike Elbow Uppercut COMBO 3 2 Figure 8 Glove pass Mats, Gloves Count pass on R 3 2 Strike Front Kick Stomps 1 2-Strike POWER Punch L,L=1 R,R=2 1 2 Pole Ab Smash Count at Top 3 2-Strike Elbow Smashdown R,R=1, LL=1 1 | 4-Strike High Punch L,R, L,R=1 6 2 2 Elbow Knee Rotations L,R=1 3 2 Strike Kick Knee COMBO L,L=1 R,R=2 1 4-Strike Lying High Punch LR,L,R=1 3 2 Reverse Crunch Toe Pokes 3 2 Strike Axe Kicks R,R,R=1, L,L,L=2 17 Table 3b Exercise Name Description 4-Strike Jab Cross L,RL,R Overhead Sandbag Ankle Crunch position, feet raised 10cm off floor, bent knees. Keep knees above hips , overhead chop sandbag (440) touch from floor to ankles 2-strike Front kick off all 4's Supine, off hands and feet -only count reps when kicking with bum off floor 4 strike Shovel hooks Elbow Lean Wide neutral stance, support BWT by leaning into Pad (10, 110, 110') with elbow on low section Str8 Leg Lifts Head to pad, Hold Foot Straps, straight legs to touch uppacut section HARD, hips to floor each time ROPE HOLD Feed skipping rope through low straps to prevent slide back -Hip angle 120degrees with foot on 2-Strike Cycling Pad (10, 110, 110') - hard kick - head off mat 4-Strike Palm heel hits Open Hand, overhead downward strike, similar to hook technique - NO gloves Alternating Toe Touch Straight Leg Straight arm, make sure foot and hand touches floor each time - start in crucifix pstn 2-Strike Rear Kick Hold Side on mat, bum facing pad, feet on floor next to mat, knees on mat, alt kick from mat 4-Strike Hooks L,R,L,R Hooks Inner outers 2 glove hold ... Hold both gloves.. both inside legs touch ankles, swap and touch ankles on outside 2 Strike Shin Kick Front shin kick - no rotation Toe Pointed 4-Strike Uppercuts L,R,L,R Sit-up Floor Hits Tuck feet into straps, Wide legs, partially bent knees, str8 arms, touch mat, above head, touch mat between legs 4-Strike Knee's Hold Straps - Pad (10, 110, 110') at Hip Height-LL, switch, RR 4-Strike Downward Hits Neutral Footstance - L,R,L,R - Pad (10, 110, 110') at lowest Height Heel Touch Ab Crucnh Bent knees, straight arms -touch heels each time then touch mat - keep arms straight 2-Strike Kick Switch Front kicks 1,1,=1 SWITCH, rr=2 4-Strike Hook, Elbow COMBO L,R Hook, L Elbow, R Elbow Straight Leg Lifts Head to pad, Hold Foot Straps, Str8 legs to touch uppacut section HARD, hips to floor each time 4-Strike Uppercut , flying Knee COMBO No Switch on knees -LR Upper, LR flying Knee 4-strike Uppercut holding high strap RRRR, SWITCH, LLLL Lying Sandbag chops Supine straight legs, hold sandbag, overhead chop to L side next to hip, to above head to right side 4 Strike Knees Mid Height high strap hold Alt Knees LLLL=1,RRRR=2 4-Strike Jab Cross Uppercut COMBO AB smashes Bent knee, lying down, straight arms, hammer smash the mat next to hips -straight arms back to top pad 2-Strike Back Kick on elbows and knees face away from pad, kick ball of foot into pad 4-strike Front Punch RRRR,LLLL, POWER hits, supine grip, hold High Strap of Pad (10, 110, 110') -switch legs Around the World Glove Pass -start in crunch position, holding boxing glove in both hands with arms extended above head. Commence crunching action and during the raising of torso, swing arms around toward feet (12 o'clock) holding glove in left hand. At top of incline, pass glove from left hand to right hand at feet and underneath legs and return to starting position, sweeping right arm in a circular motion back to 6 o'clock. Repeat action but return glove to 12 o'clock using right hand, pass glove from right hand to left hand at feet and Around the World's underneath legs and return to starting position sweeping left arm in a circular motion back to 6 o'clock. Mat Switches Alternating L, R Jumps over mat, lunge if need more distance, push trail leg back 3-Strike Upper, Jab, Elbow COMBO Hold Mid Strap, Underhand grip Figure 8 Glove Pass Feet on ground, pass around shins OR between calves if short arms 4-Strike Side Kicks Set-up rope, stand side on,take up slack of rope, left hand, left leg kicking intotop part of low section 4-Strike CLOSE Uppercuts Nuetral Stance, Head on Pad (10, 110, 110') entire round Overhead Pole chops supine position on mat, glove in hands, strA arms overhead chop and touch floor between legs 4 Strike Low Side Shin Kick Point Toe -Low Side 4-strike Front Punch RRRR,LLLL,'POWER hits, supine grip, do not hold Pad (10, 110, 110') -neutral stance Alternating .. Lay on side, support off elbow, opposite hand holding onto wrist, 2 lifts to straight body, swap -roll Side Bridge Lifts on front 2-Strike Lunge Kicks RR, Switch, LL Kick with POWER into Pad (10, 110, 110') each time - Partial Lunge Front Kicks Hold rim of Pad (10, 110, 110') with L hand and have body side-on to the pad, 4 hooks into Pad (10, 110, 110') 4-Strike Hooks with R, Switch, 4 LEFTS 18 Table 3b cont'd Exercise Name Description count each time you touch the middle - go as high as possible - L,M,R - Reach arms up and touch mat each Glove Crunches time 2 Strike Flying Knee Hug Top of pad, Pad (10, 110, 110') at stomach / chest height -1 each side 4-strike Elbow Uppercut COMBO LR elbow + LR Upper Octopus Glove pass - as for Around the World Glove Pass, but nearing top of incline, pass glove/mitt from left hand to right hand underneath legs in a figure 8 motion and return to starting position with glove/mitt now in right Figure 8 Glove pass hand back to 6 o'clock. 2 Strike Front Kick Stomps Pad (10, 110, 110') flat on Ground against wall 2-Strike POWER Punch Punch off rear leg, switch...count every 2nd punch -R, Switch, L Switch Pole Ab Smash Feet raised on Pad, Pad (10, 110, 110') on floor, pole to floor to Pad (10, 110, 110') -sit up and smash 2-Strike Elbow Smashdown Pad (10, 110, 110') at Hip Height - Like a brick smash -Overhead 4-Strike High Punch 1 knee down, punch up into the underhang---Knee Down Underhang L,R,L,R Elbow Knee Rotations Elbow to opp knee, elbow always touch groung, foot always to ground - legs wide 2 Strike Kick Knee COMBO left front kick, left knee, switch, Right front kick, left knee - Pad (10, 110, 110') at stomach height Lying on mat, head to pad, feet off ground, knees bent, alt punches into Pad (10, 110, 110') (shoulder press 4-Strike Lying High Punch style) Lye on mat face up, head at strap end, Hold Straps, knees bent at all times, touch mat touch Pad (10, 110, Reverse Crunch Toe Pokes 110') with toes 2 Strike Axe Kcks Bridge position, Pad (10, 110, 110') on floor, apartial bent 2 knee right axe kick, 2 left axe kick - count each side 19 Table 4a Prog # Day # Station # Exercise Name Equipment How to Record 1 4-Strike Jab Cross Gloves L,R,L,R=1 1 2 Overhead Sandbag Ankle touch Sandbag 3 2-strike Front kick off all 4's R,R=1,L,L=2 4 2 Strike Overhead Pad (10, 110, 110') Smash 1 4 strike Shovel hooks R,R,R,R=1 L,L,LL=2 1 2 2 Str8 Leg Lifts Count lifts 3 2-Strike Cycling L,R=1 4 Bridge Shift Sandbag Count between legs 1 4-Strike Palm heel hits L,R,L,R=1 3 2 Alternating Toe Touch L,R=1 3 2-Strike Rear Kick L,L=1,R,R=2 4 Side Ski - pole support L,R=1 1 4-Strike Hooks L,R,L,R=1 1 2 Inner outers Count outside touch 3 2 Strike FRONT Shin Kick L,L=1 RR=2 4 4 Strike Pole Jabs L,R=1 1 4-Strike Uppercuts L,R,L,R=1 2 2 2 Sit-up Floor Hits count each mat touch 3 2-Strike Knee's L,L=1 R,R=2 4 Seated pole Pad (10, 110, 110') smash L,R=1 1 4-Strike Downward Hits L,R, L,R=1 3 2 Heel Touch count each heel touch 3 2-Strike Kick Switch R,L=1 4 4-Strike Jogging Jabs count each side 1 4-Strike Hook, Elbow COMBO R,L,R,L=1 1 2 Straight Leg Lifts Count lifts 3 4-Strike Uppercut, flying Knee COMBO L,R, L,R=1 4 2-Strike Baseball Pole Hit L,R=1 1 4-strike Uppercut L,L,R,R=1 3 2 2 Lying Sandbag chops L,R=1 3 4 Strike Knees L,R=1 4 4 Strike Sandbag hits RRRR=1,LLLL=2 1 4-Strike Jab Cross Uppercut COMBO L,R,L,R=1 3 2 AB smashes count each smash 3 2-Strike Back Kick LR=1 4 Overhead Pole Smash L,L=1 R,R=2 1 4-strike Front Punch RRRR=1,LLLL=2 1 2 Around the World's Mats, Gloves Count passes 3 Mat Switches L,R=1 4 4-Strike Sandbag Swings RRRR=1,LLLL=2 1 3-Strike Upper, Jab, Elbow COMBO Each elbow=1 4 2 2 Figure 8 Glove Pass Mats, Gloves Count pass on R 3 4-Strike Side Kicks L,L=1,RR=2 4 Hybrid Star jump Up=1 1 4-Strike CLOSE Uppercuts L,R, L,R=1 2 Overhead Pole chops Mats, Gloves Count between legs 3 4 Strike Low Side Shin Kick L,L=1 R,R=2 4 2-Strike Forearm Hit L,L=1 R,R=2 1 4-strike Front Punch L,R, L,R=1 2 Side Bridge Lifts L,L=1 R,R=2 3 2-Strike Lunge Kicks R,R=1,[,L=2 4 Pole Pendulum Swings each hit=1 5 1 4-Strike Hooks RRRR=1,LLLL=2 2 2 Glove Crunches Count between legs 3 2 Strike Flying Knee L,L,R,R=1 4 Alternating Hip Thrust L,L=1 R,R=2 3 1 4-strike Elbow Uppercut COMBO L,R, L,R=1 2 Figure 8 Glove pass Mats, Gloves Count pass on R 20 Table 4a cont'd Prog # Day # Station # Exercise Name Equipment How to Record 3 2 Stke Front Kick Stomps LL=1 R,R=2 4 Seated Sandbag chops count top hit 1 2-Strike POWER Punch 1,L=1 R, R=2 1 2 Pole Ab Smash Count at Top 3 4-Strike Elbow Snashdown RRRR=1,LLLL=2 4 Mat Jump Overs LR=1 1 4-Strike High Punch LR, LR=1 6 2 2 Elbow Knee Rotations L R=1 3 2 Strike Kck Knee COMBO LL=1 RR=2 4 Hip thrust glove pass Mats, Gloves Count passes 1 4-Strike Lying High Punch L,RL,R=l 3 2 Reverse Crunch Toe Pokes count each poke 3 2 Strike Axe Kicks R,R,R=1, LLL=2 Hip and Shoulder Switch Push L,L=1 R.R=2 21 Table 41b Exercise Name Description 4-Strike Jab Cross L,R,L,R Crunch position, feet raised 10cm off floor,, bent kness keep knees above hips , ohead chop floor to Overhead Sandbag Ankle touch ankles 2-strike Front kick off all 4's Supine, off hands and feet - only count reps when kicking with bum off floor 2 Strike Overhead Pad (10, 110, 110') Smash Standing, Pad (10, 110, 110') at chest height - hit rounded surface - Left then Right Elbow lean shovel hook..Wide neutral stance, support BWT by leaning into Pad (10, 110, 110') with 4 strike Shovel hooks elbow on low section Str8 Leg Lifts Head to pad, Hold Foot Straps, StrB legs to touch uppacut section HARD, hips to floor each time Feed skipping rope through low straps to prevent slide back - Hip angle 120degrees with foot on Pad 2-Strike Cycling (10, 110, 110') - hard kick - head off mat Bridge Shift Supine bridge position, hips off floor, left and right pass = 1 4-Strike Palm heel hits Open Hand, overhead downward strike, similar to hook technique - NO gloves Alternating Toe Touch Straight Leg Straight arm, make sure foot and hand touches floor each time - start in crucifix pstn 2-Strike Rear Kick Hold Side on mat, bum facing pad, feet on floor next to mat, knees on mat, alt kick from mat Keep knees as close to mat as possilbe, glove between knees, hands in cut out section of mat Side Ski - pole support left/iight=1 4-Strike Hooks L,R,L,R Hooks Inner outers 2 glove hold ... Hold both gloves., both inside legs touch ankles, swap and touch ankles on outside 2 Strike FRONT Shin Kick Front shin kick -no rotation Toe Pointed 4 Strike Pole Jabs Altemating Uppercut Pole Pokes - uppercut style 4-Strike Uppercuts L,R,L,R Tuck feet into straps, Wide legs, partially bent knees, str8 arms, touch mat, above head, touch mat Sit-up Floor Hits between legs 2-Strike Knee's Hold Straps - Pad (10, 110, 110') at Hip Height-LL, switch, RR Seated pole Pad (10, 110, 110') smash Seated - Pad (10, 110, 110') at chest height - face away from wall - hit rounded surface 4-Strike Downward Hits Nuetral Footstance - L,R,L,R - Pad (10, 110, 110') at lowest Height Heel Touch Ab Crucnh Bent knees, straight arms - touch heels each time then touch mat -keep arms straight 2-Strike Kick Switch Front kicks 1,l,=1 SWITCH, rr=2 4-Strike Jogging Jabs 4-Strike Hook, Elbow COMBO L,R Hook, L Elbow, R Elbow Straight Leg Lifts Head to pad, Hold Foot Straps, Str8 legs to touch uppacut section HARD, hips to floor each time 4-Strike Uppercut, flying Knee COMBO No Switch on knees - LR Upper, LR flying Knee 2-Strike Baseball Pole Hit Swing side leg back, switch with each hit - Switches 4-strike Uppercut holding high strap RRRR, SWITCH, LLLL Lying Sandbag chops Supine straight legs, hold sandbag, overhead chop to L side next to hip, to above head to right side 4 Strike Knees Mid Height high strap hold At Knees LLLL=1,RRRR=2 4 Strike Sandbag hits Stand side on to pad, sandbag to chest rotate in and hit pad, retum to start, repeat 4 times on each side 4-Strike Jab Cross Uppercut COMBO Left leg lead AB smashes Bent knee, lying down, straight arms, hammer smash the mat next to hips - straight arms back to top pad 2-Strike Back Kick on elbows and knees face away from pad, kick ball of foot into pad Kneeling ON MAT - Pad (10, 110, 110') on Pole to touch bum or lower back prior to each time - LOW Overhead Pole Smash HEIGHT PAD (10, 110, 110') ON WALL 4-strike Front Punch RRRR,LLLL, POWER hits, supine grip, hold High Strap of Pad (10, 110, 110') - switch legs Around the World's Around the World Glove Pass Mat Switches Aitemating L, R Jumps over mat, lunge if need more distance, push trail leg back, front back 4-Strike Sandbag Swings Stand side on to pad, sandbag swing into pad, rotate in and hit pad, r repeat 4 times on each side 3-Strike Upper, Jab, Elbow COMBO Hold Mid Strap, Underhand grip Figure 8 Glove Pass Feet on ground, pass around shins OR between calves if short arms Feed pole through top strap, stand side onhold pole for balance, left hand, left leg kicking intotop part of 4-Strike Side Kicks low section Hybrid Star jump Start: Elbows and knees together, pushup, and jump legs out..star jump style - up and down 4-Strike CLOSE Uppercuts Nuetral Stance, Head on Pad (10, 110, 110') entire round Overhead Pole chops supine position on mat, pole in hands, str8 arms overhead chop and touch floor between legs 4 Strike Low Side Shin Kick Point Toe - Low Side 2-Strike Forearm Hit Nuetral stance LL then RR: Gloves on hit like a backhand tennis shot 4-strike Front Punch RRRR,LLLL, POWER hits, supine grip, do not hold Pad (10, 110, 110') -neutral stance Attemating Lay on side, support off elbow, opposite hand holding onto wrist, 2 lifts to straight body, Side Bridge Lifts swap - roll on front 22 Table 4b cont'd Exercise Name Description 2-Strike Lunge Kicks R,R, Switch, LL Kick with POWER into Pad (10, 110, 110') each time - Partial Lunge Front Kicks Pole Pendulum Swings Pad (10, k, 110') vertical - upper swing into Pad (10, 110, 110') - Squat style between legs Hold rim of Pad (10, 110, 110') with L handed have body side-on to pad (10110,11)Pad (10, 110, 4-Strike Hooks 110') with R, Switch, 4 LEFTS count each time you touch the middle - go as high as possible -L,M,R - Reach arms up and touch mat Glover Crunches each time Hug Top of pad, Pad (10,110, 110') atstomnach /chest eight -1 each side 2 Strik Axest Kicks each sideapudr ahIfttm LR elbow + LR Upper FMOctopus Glove pass S2 dl0 Pad (10, 110, 110') flat on Ground against wall Chopa x Sit with head against the pad, wide legs, count each touch to the Pad (10, 110, 110'b Mat to pad Wehm MMMAi MM Punch off rear leg, switch-count every 2nd punch - R, Switch, L Switch 20Mwk SmishlM . Feet raised on Pad, Pad (10, 110, 110') on floor, pole to floor to Pad (10, 110, 110') - sit up and smash M~trG~thS MM Pad (10, 110, 110') at Hip Height - Like a brick smash - Overhead Matsump Overs Keep knees as close to mat as possilbe, glove between knees, hands in cut out section of mat 4-Strike High Punch 1 knee down, punch up into the underhang-Knee Down Underhang L,R,L,R Elbow Knee Rotations Elbow to opp knee, elbow always touch groung, foot always to ground - legs wide 2 Strike Kick Knee COMBO left front kick, left knee, switch, Right front kick, left knee - Pad (10, 110, 110') at stomach height Hip thrust glove pass hold 1 glove between knees, I glove in hand..touch at Top, pass at bottom - around the world Lying on mat, head to pad, feet off ground, knees bent, alt punches into Pad (10, 110, 110') (shoulder 4-Strike Lying High Punch press style) Lye on mat face up, head at strap end, Hoid Straps, knees bent at all times, touch mat touch Pad (10, Reverse Crunch Too Pokes 110, 110') with toes Bridge position, Pad (10, 110, 110') on floor, apartial bentl 2 knee right axe kick, 2 left axe kick - count 2 Strike Axe Kicks each side Hip and Shouider Switch Push Hip and Shoulder Switch Push - into Underhang section..foot touching base of pad

Claims (5)

1. A boxing pad mountable to a wall, the boxing pad including a striking surface and a mounting surface located opposite the striking surface, wherein the mounting surface includes one or more mounting members for detachably 5 securing the boxing pad to the wall, whereby, in use, the boxing pad remains secured to the wall when the striking surface is hit by a person.

2. A boxing pad according to claim 1, further including at least one handle located on or near the striking surface.

3. A boxing pad according to claim 1 or claim 2, further including one or more 10 markings indicative of an optimum hitting region.

4. An exercise system for use by a person, including a boxing pad according to claim 1 or claim 2, and a record medium for use with audiovisual apparatus or a computer, the record medium containing at least prerecorded video program information, wherein, upon playback of said program information, exercise 15 instructions for performing a number of repetitions of at least one exercise are conveyed to the person, said exercise instructions including hitting instructions for hitting the boxing pad.

5. An exercise system according to claim 3 or claim 4, wherein the hitting instructions include directions to hit the boxing pad at one or more predetermined 20 locations with one or more predetermined body part and/or a striking apparatus. HEAVY HAULERS PTY LTD WATERMARK PATENT & TRADE MARK ATTORNEYS UIP1230AUOO