Core, Balance & Abs

Core, Balance & Abs

Warm-Up - Approximate Time 5 Minutes

1. Jog-On-The-Spot for 2 Minutes
2. Jab Punches x 10 Each Side
3. Reverse Punch into Lunge x 10 Each Side
4. Goalkeeper x 10 Seconds
5. Standing Mountain Climber x 10 Seconds
6. In Sumo Stance, stay low and pivot Knee Inwards towards the floor x 5 Each Side

Basic Stretches - Approximate Time 5 Minutes

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

Core with Balancing Exercises - Approximate Time 5 Minutes

1. Standing One-Legged Row x 15 Each Side
2. Press Up On Dumbbell with Rotation x 5 Each Side
3. Stand on Balance Board for 1 Minute
4. L-Sit Progression for 10 Seconds x 2 Reps
5. Stand on Balance Board for 30 Seconds Each Leg
6. 5K Medicine Ball Roll-Over Press Up 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. Focus, in particular, on the turns of the Kata. Really think about where your foot is landing and consciously place it where it needs to be before repeating it fast again.

Abs Exercises

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

Warm Down with Yoga Poses & Stretches - Approximate Time 15 Minutes

1. Tree Pose
2. Hand-To-Big-Toe Pose
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. Cow Face Pose - Left & Right
9. Upward Facing Dog Stretch
10. Extended Puppy Pose Stretch (sit back as far as possible)
11. Reclining Hero Pose
12. Supported Shoulder Stand
13. Plow Pose
14. Cow Pose
15. Cat Pose
16. Downward Facing Dog Pose
17. Standing Forward Bend Stretch (hamstrings stretch)
18. Scapular Range of Motion
19. Tricep Stretch Arm Across Body & Behind Head Versions
20. Neck Stretches - Side-to-Side, Left-and-Right, Up-and-Down

Kata Visualisation - Approximately 2 Minutes

Finish by assuming Seiza, close your eyes and visualise performing the whole Kata from above with speed and power at a venue of your choice such as a tournament or in the Dojo. When visualising it, aim to perform it with confidence and at a high level standard even if your physical standard is not as high.

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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