Although the content of Choi classes will vary, they are structured to provide a great cardio vascular workout . A sample class structure is shown below which gives a flavour of what you can expect. It does not represent the full Choi syllabus or the full variety of training exercises.

Warm up	Gentle stretching and warm up exercises designed to get you ready to begin training
Technique learning and development	Developing the ability to carry out the individual building blocks of the art e.g. blocks, punches and kicks.
‘Patterns’ of Choi techniques	Specific sequences of Choi techniques that naturally flow together but are importantly also effective combinations for self-defence. Patterns increase the student’s cardiovascular and respiratory capacity.
Defence exercises	Working with partners, students develop the ability to react effectively to different self defence situations.
Shield practice	A short and intensive exercise where the student delivers a string of full power techniques against a thick padded shield. Tremendous fun and a great anaerobic workout for the body.
Stretching / cool down	Taking the student through the transition from exercise to a state of rest. Stretching when the body is fully warm maximises flexibility, and the cool down minimises the likelihood of subsequent muscle soreness.