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Samery Moras Pro Sparring Workout
Getting Started on the Sparring Course!
Start Here! (0:28)
Workout #1
SM Sparring Workout - Day 1 Routine
Warm-Up (1:49)
Stretches: Front Leg Swings (0:17)
Stretches: Side Leg Swings (0:19)
Stretches: Back Leg Swings (0:20)
Stretches: Swing & Lunge (0:35)
Stretches: In & Out Circles (0:13)
Speed Kicking: RoundHouse Kicks (1:06)
Speed Kicking: Fast Kick (0:30)
Speed Kicking: Cut Kicks (0:13)
Speed Kicking: Double Kicks (0:26)
Footwork: Drill #1 (0:29)
Footwork: Drill #2 (0:21)
Footwork: Drill #3 (0:20)
Cool Down: 5-min Jog (0:42)
Cool Down: Crunches (1:09)
Cool Down: Plank (0:45)
Cool Down: Heel Touches (0:41)
Cool Down: Stretch (9:25)
Congratulations! You completed the first workout! (0:52)
Workout #2
Quick Tips (0:52)
SM Sparring Workout - Day 2 Routine
Warmup + Stretch (1:42)
Ladder Drills #1 (0:36)
Ladder Drills #2 (0:17)
Ladder Drills #3 (0:18)
Ladder Drills #4 (0:22)
Ladder Drills #5 (0:17)
Ladder Drills #6 (0:13)
Ladder Drills #7 (0:17)
Stepper Drill #1 (0:53)
Stepper Drill #2 (0:41)
Stepper Drill #3 (1:13)
Stepper Drill #4 (0:50)
Paddle Drill #1 (0:45)
Paddle Drill #2 (0:37)
Cover Drill (1:47)
Paddle Sparring (0:50)
Cool Down + Core (0:34)
Congratulations! You completed Day 2! (0:34)
Workout #3
SM Sparring Workout - Day 3 Routine
Warm-Up (2:21)
Agility - Cone Drill #1 (0:19)
Agility - Cone Drill #2 (0:18)
Agility - Cone Drill #3 (0:13)
Agility - Cone Drill #4 (0:20)
Kicking - Back Kick Drill #1 (1:00)
Kicking - Back Kick Drill #2 (1:02)
Kicking - Back Kick Drill #3 (1:04)
Kicking - Back Kick Drill #4 (2:06)
Kicking - Back Kick Drill #5 (0:46)
Kicking - Footwork Drill #1 (0:57)
Kicking - Footwork Drill #2 (0:55)
Cooldown - Shadow Sparring (1:09)
Cooldown - Core (0:28)
Congratulations! You completed Day #3... (0:19)
Workout #4
SM Sparring Workout - Day 4 Routine
Introduction (0:15)
Mile Run or 10-min Jog (0:39)
Speed/Agility - Stepper Drill #1 (0:17)
Speed/Agility - Stepper Drill #2 (0:13)
Speed/Agility - Stepper Drill #3 (0:09)
Speed/Agility - Stepper Drill #4 (0:16)
Speed/Agility - Stepper Drill #5 (0:14)
Speed/Agility - Floor Wakeups (0:44)
Cut Kick - Drill #1 (0:59)
Cut Kick - Drill #2 (0:27)
Cut Kick - Drill #3 (0:50)
Cut Kick - Drill #4 (1:10)
Cut Kick - Drill #5 (1:03)
Cut Kick - Drill #6 (0:43)
Cut Kick - Drill #7 (0:31)
Footwork - Drill #1 (0:42)
Footwork - Drill #2 (0:33)
Core - Jellyfish (0:24)
Core - Side Plank Twists (0:26)
Core - Reverse Crunch Variations (0:24)
Core - Cross Crunches (0:25)
Congratulations! You completed Day #4... (0:16)
Mile Run or 10-min Jog
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