Our class starts with 25 minutes of non-stop working out - 20 push ups, 20 sit ups, 20 jumping jacks, 3 sets of running in place, splits, "suicides", and jumping high- and of course we end up sweating like crazy! After than, if it is a Monday we practice our forms. If it is a Wednesday, we do a little of everything. And on Fridays we do sparring.