So my son kind of doesn't want to do it but I took my first class tonight, 15-20 mins of punch, high leg, high knee stretching. Then 10 min of throwing kicks, 15-20 mins of throwing punches. My arms felt like books! 3 2 min rounds on the bag and then 3 2 min rounds of sparring.
I am short, fat and out of shape. WoW that was great!