If you are a beginner I would recommend you to start up with a basic fitness level like :
- Running 5–6 Kms (stamina)
- Sprinting 50–100 m (stamina & endurance)
- 7–10 High knees jumps to chest (power & Strength)
- Frog jumps & Duck walks (strength, balance & power)
- Dynamic kicks : side, front, back, high, inside-out, outside-in and push kick (flexibility, movement, agility)
- Basic punching drills (posture to throw punch)
- Strength training for wrist, knee joints, elbows, neck, ankles, lower back and core. ( for strong joints)
- Lower body : Squats, horse stance, calf raises, one leg sprint, stepings on stairs. (Strength ,resistance & power)
- Upper body : Push ups, Pull ups, hand stand drills (shoulders strength), Hang on pull up bar, dips, pike Push ups, Rope climbing(strength & mobility)
- Middle body : Plank, Back extension, bridge pose (yoga pose) (strength & power)
Follow this for 3–4 months then you can break the beginner zone and proceed to intermediate zone with good body control and reflexes.
In equipments bring:
- Truck tire.
- Punching bag
- Resistance band
- Skippings
- Ankle weights
- Medicine ball
- CrossFit ropes
