Session 1

14 mins 30 seconds

 

1 minute on - 30 seconds off

2 sets, no rest between sets

 

1) steps

2) 2 steps lunge

3) balestra forward 2 steps back

4) 4 steps, changing direction with half steps

5) balestra 2 steps balestra 2 steps balestra lunge

 

work / rest ratio = 2.22 work = 10 minutes

 

 

 

 

 

 

 

 

Session 2

14 mins 30 seconds

 

1 minute on - 30 seconds off

2 sets, no rest between sets

 

1) steps, 2 forward, 2 back

2) jog forward, steps back

3) balestra step lunge

4) jump back, step balestra jump/fleche

5) balestra 2 steps

 

work / rest ratio = 2.22 work = 10 minutes

 

 

 

 

 

 

 

 

Session 3

14 mins 30 seconds

 

1 minute on - 30 seconds off

2 sets, no rest between sets

 

1) 2 steps forward, jump back

2) 2 steps back, balestra step lunge

3) half step forward, 2 steps back, step lunge

4) 2 steps jump/fleche

5) step forward balestra 2 steps back

 

work / rest ratio = 2.22 work = 10 minutes

 

 

 

 

 

 

 

 

 

Session 4

14 mins 30 seconds

 

1 minute on - 30 seconds off

2 sets, no rest between sets

 

1) step lunge

2) 2 steps back

3) 2 steps back, lunge

4) balestra step lunge

5) 1 steps forward 1 long step back

 

work / rest ratio = 2.22 work = 10 minutes

 

 

 

 

 

 

 

 

 

Session 5

36 minutes 30 seconds

 

SABRE 1 minute 30 seconds on - 1 min off

 

1) 2 steps direct; head flank or chest

2) 1 step back with parry

3) step lunge direct

4) 2 steps back with 1 parry riposte

5) step lunge with compound attack 1 feint

6) stepping back, prep then parry riposte

7) 3 steps forward 1 back step lunge compound 2 feints

8) 4 steps back 2 parries on 2 of the steps

9) step lunge direct redouble recover parry riposte

10) 2 steps back parry & compound riposte

11) 2 steps lunge direct redouble recover step back then parry riposte

12) stepping back, prep with front foot stop-cut & big step back

13) step balestra lunge compound redouble recover parry riposte compound lunge

14) stepping back, prep with front foot stop-cut parry riposte compound lunge

15) balestra 2 steps balestra lunge compound redouble recover parry riposte compound step lunge 2 feints

 

work / rest ratio = 1.61 work = 22 minutes 30 seconds

Session 6

36 minutes 30 seconds

 

FOIL 1 minute 30 seconds on - 1 min off

 

1) 2 steps attack

2) 1 step back with parry

3) step lunge simple

4) 2 steps back with parry riposte

5) step lunge with engage indirect

6) stepping back, feint then parry riposte

7) 3 steps forward 1 back with parry, step lunge compound

8) 2 steps back parry riposte, 2 steps back parry riposte lunge

9) step lunge simple, parry riposte on lunge

10) 2 steps back parry & compound riposte fleche

11) 2 steps lunge compound, renew with reprise

12) stepping back with line, stop & cut distance

13) step & engage, step lunge compound, recover step back with parry, compound fleche

14) stepping back, feint stop-hit step parry riposte compound with step lunge

15) 3 steps back, lunge recover, 3 steps back, fleche

 

work / rest ratio = 1.61 work = 22 minutes 30 seconds

Session 8

23 minutes

 

1 minute on - 1 minute off

3 sets, no rest between sets

 

1) steps

2) step lunge

3) any footwork

4) balestra 2 steps lunge recover step back

 

work / rest ratio = 1.09 work = 12 minutes

 

 

 

 

 

 

 

 

 

 

Session 9

23 minutes

 

1 minute on - 1 minute off

3 sets, no rest between sets

 

1) 3 steps forward, 3 steps back

2) 2 steps lunge

3) balestra 3 steps back

4) step lunge, reprise, 2 steps back

 

work / rest ratio = 1.09 work = 12 minutes

 

 

 

 

 

 

 

 

 

 

Session 10

23 minutes

 

1 minute on - 1 minute off

3 sets, no rest between sets

 

1) 2 steps back

2) 2 steps forward

3) step lunge

4) jump back, jump/fleche

 

work / rest ratio = 1.09 work = 12 minutes

 

 

 

 

 

 

 

 

 

 

Session 11

20 minutes

 

1 minute on - 1 minute off

2 sets, 2 minutes between sets

 

1) steps, full length

2) balestra 2 steps continuous

3) 1 step lunge back, 2 steps lunge back, etc

4) full length, forward 3 steps balestra lunge, back 2 steps at a time

5) balestra 2 long steps lunge

 

work / rest ratio = 1 work = 10 minutes

 

 

 

 

 

 

 

 

Session 12

20 minutes

 

1 minute on - 1 minute off

2 sets, 2 minutes between sets

 

1) step forward, jump back

2) 2 steps lunge

3) bounce forward & back on each leg

4) half step forward, 2 steps back

5) balestra 2 long steps back

 

work / rest ratio = 1 work = 10 minutes

 

 

 

 

 

 

 

 

 

Session 13

20 minutes

 

1 minute on - 1 minute off

2 sets, 2 minutes between sets

 

1) 2 steps, full length

2) step lunge

3) 1 step forward, 3 steps back

4) step balestra jump/fleche

5) 3 steps forward, jump back, 2 steps lunge

 

work / rest ratio = 1 work = 10 minutes

 

 

 

 

 

 

 

 

 

Session 14

45 minutes

 

1 minute on - 1 minute off

3 sets, 3 minutes between sets

 

1) 2 steps with simple attack

2) prep. 2 steps back parry riposte

3) half step feint head 2 long steps back

4) half step feint head, flank-chest back foot lunge

5) half step feint head, stop-cut 2 steps back parry riposte

6) balestra step feint head, 2 steps back, step balestra lunge

7) step balestra lunge compound, recover 3 steps back, balestra 3 steps balestra lunge compound

 

work / rest ratio = 0.88 work = 21 minutes

 

 

Session 15

33 minutes

 

1 minute on - 1 minute off

3 sets, 3 minutes between sets

 

1) steps

2) 2 steps lunge

3) balestra forward 2 steps back

4) 4 steps , changing direction with half steps

5) balestra 2 steps balestra 2 steps balestra lunge

 

work / rest ratio = 0.83 work = 15 minutes

 

 

 

 

 

 

 

 

Session 16

33 minutes

 

1 minute on - 1 minute off

3 sets, 3 minutes between sets

 

1) 2 steps forward, 2 steps back

2) balestra 2 steps lunge

3) 1 steps forward, 2 steps back

4) 1 steps forward, 2 steps back, balestra step lunge

5) 2 steps balestra 2 steps lunge reprise

 

work / rest ratio = 0.83 work = 15 minutes

 

 

 

 

 

 

 

 

Session 17

17 minutes 10 seconds

 

5 seconds on - 5 seconds off, 10 on - 5 off, 15 on - 5 off, 20 on - 5 off, 15 on - 5 off, 10 on - 5 off, 5 on - 5 off

2 minutes between exercises

 

1) steps, full length

2) balestra 2 steps continuous

3) 1 step lunge back, 2 steps lunge back, etc

4) full length, forward 3 steps balestra lunge, back 2 steps at a time

5) balestra 2 long steps lunge

 

work / rest ratio = 0.63 work = 6 minutes 40 seconds

 

 

 

 

 

 

Session 18

17 minutes 10 seconds

 

5 seconds on - 5 seconds off, 10 on - 5 off, 15 on - 5 off, 20 on - 5 off, 15 on - 5 off, 10 on - 5 off, 5 on - 5 off

2 minutes between exercises

 

1) 1 steps forward, 2 steps back

2) balestra step lunge

3) step lunge reprise

4) step balestra jump/fleche

5) balestra 2 steps back

 

work / rest ratio = 0.63 work = 6 minutes 40 seconds

 

 

 

 

 

 

 

Session 19

17 minutes 10 seconds

 

5 seconds on - 5 seconds off, 10 on - 5 off, 15 on - 5 off, 20 on - 5 off, 15 on - 5 off, 10 on - 5 off, 5 on - 5 off

2 minutes between exercises

 

1) steps

2) 2 steps lunge

3) balestra forward 2 steps back

4) 4 steps , changing direction with half steps

5) balestra 2 steps balestra 2 steps balestra lunge

 

work / rest ratio = 0.63 work = 6 minutes 40 seconds

 

 

 

 

 

 

 

Session 20

17 minutes 10 seconds

 

5 seconds on - 5 seconds off, 10 on - 5 off, 15 on - 5 off, 20 on - 5 off, 15 on - 5 off, 10 on - 5 off, 5 on - 5 off

2 minutes between exercises

 

1) 2 steps forward, 2 steps back

2) 2 steps forward, 2 steps back, step lunge

3) balestra forward, 2 long steps back, step lunge

4) jump back, balestra step lunge

5) step jump/fleche

 

work / rest ratio = 0.63 work = 6 minutes 40 seconds

 

 

 

 

 

 

 

Session 21

19 minutes

 

30 seconds on - 1 minute off

3 sets, 2 minutes rest between sets

 

1) steps

2) step lunge

3) any footwork

4) balestra 2 steps lunge recover step back

 

work / rest ratio = 0.46 work = 6 minutes

 

 

 

 

 

 

 

 

 

 

Session 22

19 minutes

 

30 seconds on - 1 minute off

3 sets, 2 minutes rest between sets

 

1) step forward, 2 steps back

2) balestra step lunge

3) step lunge recover, 2 steps back

4) balestra 2 steps

 

work / rest ratio = 0.46 work = 6 minutes

 

 

 

 

 

 

 

 

 

 

Session 23

19 minutes

 

30 seconds on - 1 minute off

3 sets, 2 minutes rest between sets

 

1) guard position, hop forward on back foot

2) guard position, hop back on front foot

3) run, balestra lunge

4) 2 steps forward, jump back

 

work / rest ratio = 0.46 work = 6 minutes

 

 

 

 

 

 

 

 

 

 

Session 24

22 minutes 30 seconds

 

30 seconds on - 1 minute off

3 sets, 3 minutes between sets

 

1) steps, full length

2) balestra 2 steps continuous

3) 1 step lunge back, 2 steps lunge back, etc

4) full length, forward 3 steps balestra lunge, back 2 steps at a time

5) balestra 2 long steps lunge

 

work / rest ratio = 0.42 work = 7 minutes 30 seconds

 

 

 

 

 

 

 

 

Session 25

22 minutes 30 seconds

 

30 seconds on - 1 minute off

3 sets, 3 minutes between sets

 

1) 2 steps forward, 2 steps back

2) 2 steps forward, jump back

3) step lunge forward, 2 steps back, step lunge

4) step balestra step lunge

5) balestra 2 steps back

 

work / rest ratio = 0.42 work = 7 minutes 30 seconds

 

 

 

 

 

 

 

 

Session 26

19 minutes

 

20 seconds on - 40 seconds off

3 sets, 2 minutes between sets

 

1) steps

2) 2 steps lunge

3) balestra forward 2 steps back

4) 4 steps, changing direction with half steps

5) balestra 2 steps balestra 2 steps balestra lunge

 

work / rest ratio = 0.42 work = 5 minutes

 

 

 

 

 

 

 

 

Session 27

19 minutes

 

20 seconds on - 40 seconds off

3 sets, 2 minutes between sets

 

1) step lunge

2) 2 steps back

3) 2 steps back, lunge

4) balestra step lunge

5) 1 steps forward, 1 long step back

 

work / rest ratio = 0.42 work = 5 minutes

 

 

 

 

 

 

 

 

 

Session 28

27 minutes 30 seconds

 

30 seconds on, 1 minute off

3 sets 4 minutes between sets

(Footwork with elastic leg ties)

 

1) 4 steps forward, 4 steps back, wide feet small steps

2) lunge recover

3) run with wide feet

4) balestra, 2 steps back

5) wide feet, bounce forward & back

 

work / rest ratio = 0.37 work = 7 minutes 30 seconds

 

 

 

 

 

 

 

 

 

 

Session 29

19 minutes

 

20 seconds on - 40 seconds off

3 sets, 3 minutes between sets

 

1) steps, full length

2) balestra 2 steps continuous

3) 1 step lunge back, 2 steps lunge back, etc

4) 3 steps balestra lunge, back 2 steps at a time

5) balestra 2 long steps lunge

 

work / rest ratio = 0.36 work = 5 minutes

 

 

 

 

 

 

 

 

Session 30

32 minutes

 

30 seconds on - 1 minute off

4 sets 4 minutes between sets

 

1) steps

2) step lunge

3) 1 step forward 3 steps back

4) 3 steps balestra lunge

 

work / rest ratio = 0.33 work = 8 minutes

 

 

 

 

 

 

 

 

 

 

 

 

 

Session 31

32 minutes

 

30 seconds on - 1 minute off

4 sets 4 minutes between sets

 

1) 2 steps forward, 2 steps back

2) balestra, 2 steps back

3) balestra 2 steps jump/fleche

4) 2 steps forward, jump back, 2 steps lunge

 

work / rest ratio = 0.33 work = 8 minutes

 

 

 

 

 

 

 

 

 

 

 

 

 

Session 32

14 minutes

 

10 seconds on - 20 seconds off

3 sets 3 minutes between sets

 

1) steps

2) step lunge

3) 1 step forward 3 steps back

4) 3 steps balestra lunge

5) 4 steps back lunge

6) balestra 2 steps back

 

work / rest ratio = 0.27 work = 3 minutes

 

 

 

 

 

 

 

 

Session 33

26 minutes

 

1 minute between exercises

3 sets 5 minutes between sets

(Footwork with resistance bands)

 

1) 10 lunges

2) 20 twisting ankle hops

3) 10 step lunges

4) 10 star jumps

5) 5 balestra 3 steps lunges & back

 

work / rest ratio = 0.18 work = 4 minutes

 

 

 

 

 

 

 

 

 

 

 

Session 34

26 minutes

 

1 minute between exercises

3 sets 5 minutes between sets

(Footwork with resistance bands)

 

1) 2 steps forward, 2 steps back, 10 times

2) agility hexagon

3) 2 steps lunge, 10 times

4) 10 star jumps

5) step jump, 10 times

 

work / rest ratio = 0.18 work = 4 minutes

 

 

 

 

 

 

 

 

 

 

 

Session 35

26 minutes

 

1 minute between exercises

3 sets 5 minutes between sets

 

1) 2 steps forward, 2 steps back, 20 times

2) 10 tuck jumps

3) steps lunge, recover, 2 long steps back, 10 times

4) 20 star jumps

5) run, balestra step lunge, 10 times

 

work / rest ratio = 0.18 work = 4 minutes

 

 

 

 

 

 

 

 

 

 

 

Session 36

26 minutes

 

1 minute between exercises

3 sets 5 minutes between sets

 

1) 2 steps forward, jump back, 20 times

2) 20 star jumps

3) balestra step lunge, 10 times

4) 10 burpees

5) balestra 2 steps back, 20 times

 

work / rest ratio = 0.18 work = 4 minutes