13:49 1. Introduction – AFS 7:55 1. Warm Up 5:03 1. Warm Up 10:39 2. Beginner 10 Minute 7:32 2. Opening Preparation 8:52 2. Speed & Accuracy Workout – AFS 17:17 3. Level 1 – Lesson 1 – AFS 5:11 3. New Moves 6:53 4. Level 1 – Lesson 2 – AFS 5:25 4. Practice 3:11 5. Flow 4:57 5. Level 1 – Lesson 3 – AFS 8:04 6. Flow Instruction 18:42 Advanced Abs 4:52 Advanced Core 30:40 Advanced Full Body 15:22 Advanced Full Body – Short 13:31 Advanced Lower Body 15:54 Advanced Upper Body 5:46 Arms – Quickies 6:51 Balance – Quickies 11:52 Beginner Full Body 12:15 Beginner Lower Body 12:19 Beginner Upper Body 6:01 Cardio – Quickies 18:35 Cardio Kickboxing 1.1 17:51 Cardio Kickboxing 1.2 19:17 Cardio Kickboxing 1.3 5:57 Core – Quickies 11:07 Group Class – Blocks 12:37 Group Class – Fitness & Punches 47:41 Group Class – Full Class 11:32 Group Class – Kicks 9:07 Kata 01.1 – White Belt – Taikyoku Shodan – Explain 13:01 Kata 01.2 – White Belt – Taikyoku Shodan – Practice 5:35 Kata 01.3 – White Belt – Taikyoku Shodan – Practice 7:51 Kata 02.1 – White Belt – Taikyoku Nidan – Explain 5:17 Kata 02.2 – White Belt – Taikyoku Nidan – Practice 4:31 Kata 02.3 – White Belt – Taikyoku Nidan – Practice 5:28 Kata 03.1 – White Belt – Taikyoku Sandan – Explain 6:15 Kata 03.2 – White Belt – Taikyoku Sandan – Practice 4:51 Kata 03.3 -White Belt – Taikyoku Sandan – Practice 4:55 Kata 04.3 – Green Belt – Heian Shodan – Practice 5:04 Kata 05.3 – Green Belt – Heian Nidan -Practice 5:01 Kata 06.3 – Green Belt – Heian Sandan – Practice 5:23 Kata 07.3 – Green Belt – Heian Yondan – Practice 5:04 Kata 08.3 – Green Belt – Heian Godan – Practice 4:52 Kata 09.3 – Brown Belt – Tekki Shodan – Practice 5:39 Kata 10.3 – Brown Belt – Tekki Nidan – Practice 4:43 Kata 11.3 – Brown Belt – Tekki Sandan – Practice 5:00 Kickboxing – Quickies 0:42 KXCardio *Intro 7:10 KXCardio *Stretching 16:10 KXCardio Level 1-1 17:17 KXCardio Level 1-2 18:06 KXCardio Level 1-3 15:56 KXCardio Level 1-4 15:32 KXCardio Level 1-5 15:21 KXCardio Level 1-6 14:15 KXCardio Level 1-7 15:10 KXCardio Level 1-8 17:46 KXCardio Level 2-1 15:57 KXCardio Level 2-2 17:12 KXCardio Level 2-3 15:50 KXCardio Level 2-4 16:09 KXCardio Level 3-1 15:22 KXCardio Level 3-2 16:35 KXCardio Level 3-3 15:37 KXCardio Level 3-4 17:33 KXCardio Level 4-1 16:37 KXCardio Level 4-2 21:29 KXCardio Special Group Class 1 21:20 KXCardio Special Group Class 2 26:57 KXCardio Special Group Class 3 5:31 Legs – Quickies 14:27 Lesson 1-1 Beginning WarmUp – Karate FOR Kids BY Kids 10:05 Lesson 1-2 Karate Basics – Karate FOR Kids BY Kids 6:26 Xtreme – Quickies
