KidPower Exercise Routine

Basic Kicks, Punches & Strikes

Karatics Basic Workout #1

Karatics Workout #2

Karatics Pump Workout

Self Defense in 7 Minutes -The Drills

Street Kombat Basic - Real Defense for the Street

This is a great workout for beginners through elite athletes and Olympian level.

I recommend if you are just a beginner start with 15 second round of bag, a 15 second  of jumping rope and only 3-5 of each of the exercises. Elite athletes or ones in top physical condition 2 minutes bag, i minute rope and 10-20 repetitions of each of the exercises. If you have any questions feel free to contact me I always try to answer as many e-mails as I can.

Round 1

• Bag (Hand and/or kick combinations) - 15 seconds - 2 minutes round

• Jump Rope - 15 seconds - 1 minute round

Round 2

• Bag (Hand and/or kick combinations) - 15 seconds - 2 minutes

• Exercises Jump Jacks- 5-20 reps, squat thrust - 5 -20 reps, hi knee running in place 5-20 reps, mountain climbers, push ups 5-20 repetitions

Round 3

• Bag (Hand and/or kick combinations) - 15 seconds - 2 minutes round

• Jump Rope - 15 seconds - 1 minute round

Round 4

• Bag (Hand and/or kick combinations) - 15 seconds - 2 minutes

• Exercises Jump Jacks- 5-20 reps, squat thrust - 5 -20 reps, hi knee running in place 5-20 reps, mountain climbers, push ups 5-20 repetitions

Round 5

• Bag (Hand and/or kick combinations) - 15 seconds - 2 minutes round

• Jump Rope - 15 seconds - 1 minute round

Round 6

• Bag (Hand and/or kick combinations) - 15 seconds - 2 minutes

• Exercises Jump Jacks- 5-20 reps, squat thrust - 5 -20 reps, hi knee running in place 5-20 reps, mountain climbers, push ups 5-20 repetitions

Round 7

• Bag (Hand and/or kick combinations) - 15 seconds - 2 minutes round

• Jump Rope - 15 seconds - 1 minute round

• Bag (Hand and/or kick combinations) - 15 seconds - 2 minutes

Round 8

• Exercises Jump Jacks- 5-20 reps, squat thrust - 5 -20 reps, hi knee running in place 5-20 reps, mountain climbers, push ups 5-20 repetitions

Round 9

• Bag (Hand and/or kick combinations) - 15 seconds - 2 minutes round

• Jump Rope - 15 seconds - 1 minute round

Round 10

• Bag (Hand and/or kick combinations) - 15 seconds - 2 minutes

• Exercises Jump Jacks- 5-20 reps, squat thrust - 5 -20 reps, hi knee running in place 5-20 reps, mountain climbers, push ups 5-20 repetitions

Optional: Abdominal Training

Finish workout with a good stretch and cool down including some deep breathing techniques, meditation, positive affirmations and visualization.