Day 1 of 30 Day Kata Workout

Day 1 Of 30-Day Kata Workout

Warm Up

1. Knee-Lifts x 20
2. Axe Kicks x 20
3. Front Kicks x 20
4. Squats x 30
5. Travelling Lunge x 10

Basic Stretches

1. Circle Arms
2. Alternating Vertical Arms Swings
3. Sumo Stance Stretch
4. Hip Flexor Stretch - Each Side
5. Hamstring Stretch
6. Half Squat Stretch - Each Side
7. Arms Tricep Stretch
8. Neck Stretches

Exercises

1. Fast Runs on the spot for 10 Seconds x 3
2. Switching Lunges x 10
3. Touch Heels x 20
4. Knee-Ups x 20

Basic Combinations

1. Downward Knife Hand Block in Cat Stance Step Forward x 20
2. Step Lunge Punch in Front Stance x 20
3. Step Downward Block, Reverse Punch in Front Stance x 20

Kata

1. Kihon (or your first Kata)
2. Nipaipo (or Choice Kata if you don’t perform this one) – Isolate & Train Sequences of 6-10 Moves, 3-5 Times Each

Abs/Core Exercises

1. Reverse Sit-Up x 30 
2. Half-Reverse Sit-Up x 10 Each Side 
3. Tantrum Legs x 50 
4. Hook Legs x 50

Warm Down with Stretches

1. Wide Angled Seated Forward Bend - Front, Left & Right
2. Torso Twist Each Side (Half Lord of the Fishes)
3. Low Lunge Hip Flexor Stretch Each Leg
4. Tricep Stretch Behind Head (or Cow Face Pose)
5. Wide-Legged Stretch while standing – Front, Left & Right
6. Forward Bend (Legs Together Hamstring Stretch)
7. Supported Shoulder Stand
8. Plow Pose
9. Dog Pose (Arch Back Down) & Angry Cat Pose (Arch Back Up)
10. Reclining Pose 
11. Neck – Forward & Upwards, Sidewards Left & Right, Look Left & Right
12. Scapular Stretch
13. Chest Stretch Each Side
14.