|
The
workout below is awesome and fun. Beginners go slower, focus more on
technique. More advanced students go faster, push harder without
sacrificing technique. Cardio instructors and Martial Arts
instructors can also incorporate these combinations into their own
personal routines.
Karatics Workout #2
Hand Combinations
Front Punch, Back Punch
Switch Feet
Front Punch, Back Punch
Switch Feet
Front Upper Cut Punch, Back Upper Cut Punch
Switch Feet
Front Upper Cut Punch, Back Upper Cut Punch
Switch Feet
Front Hook Punch, Back Hook Punch
Switch Feet
Front Hook Punch, Back Hook Punch
*perform above combinations 10 x each
Kick Combinations
Front Kick, Knee Kick
switch
front kick, knee
switch
Round Kick, Back leg front kick
switch
round kick, back leg front kick
switch
Side Kick, Back Leg Round Kick to the back
Switch feet
Side kick, Back leg round kick to the back
Switch feet
front leg double round, back leg front
front leg front, back leg front
front leg side, back leg side
front leg round, back leg back kick
knee, switch knee
inside cresent kick, back leg inside crescent kick
switch
front leg inside crescent kick, back leg inside crescent
switch
back leg riser kick
switch
back leg riser kick
*perform above kick combinations 10x each
Strength and Conditioning
Jump jacks
Run in place
high knees
Squats
Squat Thrusts
Lunges
push ups
*perform above 10 repetitions -20 repetitions or 30 repetitions
each. You may also repeat for three sets-depending on your fitness
level and how you feel do more or less.
Slow Kicks
Front
Round
Side
*use a chair for balance -- pick leg up, chamber, extend and
hold out kick for a 8 count-repeat for 5-10 repetitions each kick.
You can repeat for another set, add sets, or add repetitions
depending on your fitness level and how you feel.
Weights
military press
side laterals
front raises
double biochip curl
single bicep curl
bent over concentrated curl
bent over rows
bent over single arm row
triceps extension
triceps kick backs
squats
lunges
bench press
dumbell flyes
*perform each exercise above 10-15x using a pair of dumbells you
feel comfortable with.
Abdominals
Reverse Crunches
Bicycle - Elbow to opposite knee
Leg Raises
*50 - 100 repetitions each.
Stretch
meditation/visualization/relaxation/breathing
|
