Day 12 of 30 Day Kata Workout

Day 12

Warm Up

Perform each of the following for 10 Seconds and repeat 5 times...

On The Spot Jogging; Moving Side-To-Side; Touch Your Heels; Star Jumps; Jab Punches Each Side

Basic Stretches

1. Standing Wide-Angled Stretch
2. Sumo Stance Stretch
3. Half Squat Stretch - Each Side
4. Hip Flexor Stretch - Each Side
5. Upward Facing Dog; Sit Back On Feet Stretch Arms & Back; Angry Cat; Downward Dog
6. Standing Forward Bend
7. Arms Tricep Stretch
8. Neck Stretches
9. Circle Arms; Alternating Vertical Arms Swings; Horizontal Arm Swings

Arm Strength

1. Dumbbell Shoulder Press Alternating Arms x 10-20 Each Arm
2. Double Dumbbell Tricep Lift x 20
3. Bicep Curl with Dumbells x 10-20 Each Arm
4. Dumbell Upright Row x 10-20
5. Double Dumbell Swing Up into Natural Stance - Arms Straight Above Head swinging downwards bend back 90 degrees and swing behind to a 90 angle
6. Single Dumbbell Swing with both hands holding into Natural Stance from Sumo Stance
7. Single Dumbbell Swing with both hands holding Into Sumo Stance from Natural Stance 

Kata

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

Abs/Core

1. Plank x 40 Seconds
2. Plank Jack x 20
3. The Pointer x 10 Seconds Each Side
4. Reverse Sit-Up x 30
5. Curl-Up Crunch x 10 Each Side

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

Kata Fitness & Wellness Tip

Use a MASSAGE ROLLER and use good quality NUTRITION. If you want more information on this, just drop me a message.

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