Arm Speed, Core & Abs Workout Routine

Arm Speed, Core & Abs Workout Routine

Warm Up - Approximate Time 5 Minutes

Jog 10 Minutes - Outdoors or Treadmill OR

1. On The Spot Jogging x 10 Seconds
2. Moving Side-To-Side x 10 Seconds
3. Touch Your Heels x 10 Seconds
4. Knees High x 10 Seconds
5. Star Jumps x 10 Seconds
6. Jab Punch in Freestyle Stance x 5 Seconds Each Side

Repeat Above Warm Up 5 Times

Basic Stretches - Approximate Time 5 Minutes

1. Circle Arms Forward & Backward (big range of movement)
2. Sumo Stance Stretch
3. Side Squat Stretch Both Sides
4. Hip Flexor Stretch Both Sides
5. Upward Facing Dog Stretch
6. Extended Puppy Pose Stretch (sit back as far as possible)
7. Downward Facing Dog Stretch
8. Standing Forward Bend Stretch (hamstrings stretch)
9. Scapular Range of Motion
10. Tricep Stretch Arm Across Body & Behind Head Versions
11. Neck Stretches - Side-to-Side, Left-and-Right, Up-and-Down

Core

1. Burpees x 20
2. Sprint Starts x 40
3. Squat Thrusts x 20
4. Thigh Rock Back x 10
5. Side Plank with Reach Under x 10 Both Sides

Punches with Speed & Focus

1. Single Straight Punch x 10
2. Double Straight Punch x 10 (5 with left arm starting, 5 with right)
3. Triple Punch x 5
4. Quadruple Punch x 4

Single Blocking Techniques with Speed & Focus

1. Rising Block x 10
2. Downward Block x 10
3. Outside Forearm Block x 10
4. Inside Block x 10
5. Knife Hand Block (Shuto Uke – Shotokan) x 10
6. Knife Hand Strike (Shuto Uchi – Shito Ryu) x 10

Kata - Approximate Time 10-15 Minutes

1. Choose a Kata to do once all the way through.
2. Choose a Kata and practice sequences of 5 to 10 techniques from it, 3 to 5 times. Gradually, increase the speed and power. This should take around 10-15 Minutes.

Abs

1. Bicycle Crunch x 20
2. Reverse Crunch x 20
3. Toes Point Up & Lift Back Side Sit Up x 20
4. Alternating Leg Raises x 20
5. Tantrum Legs x 50
6. Hook Legs x 50

Warm Down with Stretches - Approximate Time 10 Minutes

1. Tree Pose - Left & Right for 20 Seconds Each
2. Extended Hand-To-Big-Toe Pose - Left & Right for 20 Seconds Each
3. Wide Angle Seated Bend - Front, Left & Right
4. Wide Angle Seated Revolved Head-To-Knee - Left & Right
5. Seated Forward Bend
6. Bound Angle Pose
7. Half Lord of the Fishes Stretch - Left & Right
8. Low Lunge Pose - Left & Right
9. Upward Facing Dog Stretch
10. Extended Puppy Pose Stretch (sit back as far as possible)
11. Reclining Hero Pose
12. Reclining Spinal Twist - Left & Right
13. Cow Face Pose - Left & Right
14. Supported Shoulder Stand
15. Plow Pose
16. Garland Pose
17. Crane Pose
18. Cow Pose
19. Cat Pose
20. Downward Facing Dog Pose
21. Standing Forward Bend Stretch (hamstrings stretch)
22. Scapular Range of Motion
23. Tricep Stretch Arm Across Body & Behind Head Versions
24. Neck Stretches - Side-to-Side, Left-and-Right, Up-and-Down

Additional & Recommended Steps for Improved Performance, Immune & Wellness

Massage Roller 

I recommend using a massage roller daily, even if it’s for only 30 seconds. This helps further reduce the likelihood of injuries and back pain. Look out for more information on this soon.

Nutrition

If you’re a serious competitor/karate-ka, I would urge you to use nutrition recovery and muscle repair products around your training for better performance and improved health. I choose to use a good quality product that has been approved by Informed Sport. If you want to know what I use, just ask. The sports range I use also allow me to get 25-50% off as an ambassador. If you’d like to know how to become an ambassador, drop me a message.

If you’re not sure of any exercises, just drop me a message. Most of the exercises can be found if you google them.

If you cannot do some of the stretches, try to do an easier version. If you need help with this, just drop me a message.

Message me for a FREE PDF of the workout routine.

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