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                                                                             KARATICS BASICS
                                                                                     Workout 1
Learning Objective: To understand and perform the basic punches, kicks and strikes of Karatics

front punch
back punch
*switch sides – repeat
front punch, back punch
*switch sides and repeat
skip in double jab, and skip back double jab
*switch sides and repeat
front upper cut punch
back upper cut punch
*switch side and repeat
front upper cut punch, back upper cut punch
*switch sides and repeat
front hook punch,
back hook punch
*switch sides and repeat
front hook punch, back hook punch
*switch sides and repeat
knee kick
*switch sides and repeat
lead leg front kick
back leg front kick
*switch sides and repeat
lead leg round kick
back leg round kick
*switch sides and repeat
lead leg side kick
back leg side kick

Exercises
jump jacks
run in place
light jumps in place – keep together
mountain climbers
squats
lunges
push ups
sit ups
squat thrusts

Cool down – Stretch
Meditation, Visualization and Relaxation

Important Notes:
Meditation, Visualization and Relaxation

*Perform the aboce techniques from the defensive stance
*Perform the above techniques 5 – 10 times depending on your fitness level and desire to learn the basics
*Stretch and warm up prior to beginning
*Refer to Basic Punches, Kicks and Strikes for proper technique
*Drink plenty of water
*Eat healthy
*Repeat and reinforce positive affirmations.
*Every day write down 6 goals you would like to reach and take little steps daily towards each one.
* Read positive motivational inspirational books such as Tony Robbins, Steven Covey