Core, Arm Strength & Abs

Core, Arm Strength & Abs - 15th July 2020

Warm-Up

1. On The Spot Jogging x 2 Minutes
2. Knee-Lifts while walking x 20
3. Axe Kick while walking x 20
4. Front Kick while walking x 20

Basic Stretches - Approximate Time 5 Minutes

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

Core Conditioning Exercises

1. Balance on one leg on a Balance Board for 1 Minute Each Leg
2. Jump Switching Lunge Over Kick Bag x 10
3. Kick Bag Flip Over x 10
4. In low Squat, Spring Up into Front Stance x 10 Alternating Legs
5. In deep Lunge, rise up Front Kick and back into Lunge x 10 Alternating Legs

Kata - Approximate Time 10-15 Minutes

1. Jion
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.

Arm Strength Exercises

1. Dumbbell Shoulder Press Alternating Arms x 10-20 Each Arm
2. Bicep Curl with Dumbells x 10 Each Arm
3. Dumbell Upright Row x 10
4. Dumbbell Tricep Lift x 20
5. Medicine Ball Throw Up x 10
6. Fitness Ball Press-Up x 10

Abs/Core Exercises

1. Reverse Sit-Up x 40
2. Bicycle Crunch x 40
3. Tantrum Legs x 60
4. Hook Legs x 60
5. Alternating Leg Raises x 30

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. Stay tuned for a video on how to use this.

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 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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