Day 18 of 30 Day Kata Workout
Andreas Kanias
![Andreas Kanias]()
Andreas Kanias
Chief Instructor Kansei Karate School, Karate Instructor, Kata Competitor, Nutrition Coach & Writer
Day 18
Warm Up
Perform each of the following for 10 Seconds and repeat 2 times...
On The Spot Jogging; Moving Side-To-Side; Touch Your Heels; Star Jumps
Freestyle Sparring Warm-Up
- Jab Punch, Reverse Punch x 5 Each Side
- Open Hand Descending Block, over the top, Reverse Punch x 5 Each Side
- Open Hand Circular Downward Block, shift 45 right, High Reverse Punch x 5 Each Side
- Jab Punch, half step, Front Leg Roundhouse Kick x 5 Each Side
- Jab Punch x 5 Each Side
Basic Stretches
- Standing Wide-Angled Stretch
- Sumo Stance Stretch
- Half Squat Stretch - Each Side
- Hip Flexor Stretch - Each Side
- Upward Facing Dog; Sit Back On Feet Stretch Arms & Back; Angry Cat; Downward Dog
- Standing Forward Bend
- Arms Tricep Stretch
- Neck Stretches
- Circle Arms; Alternating Vertical Arms Swings; Horizontal Arm Swings
Kata
- Tekki Shodan
- Kata Speed & Power - Sepai, Kosokun Sho, Annan, Seienchin, Unshu, Suparinpei
Abs/Core
- Burpees x 10
- Sprint Starts x 50
- Squat Thrusts x 10
- Crunch x 30
Warm Down with Stretches
- Wide Angled Seated Forward Bend - Front, Left & Right
- Torso Twist Each Side (Half Lord of the Fishes)
- Low Lunge Hip Flexor Stretch Each Leg
- Tricep Stretch Behind Head (or Cow Face Pose)
- Wide-Legged Stretch while standing – Front, Left & Right
- Forward Bend (Legs Together Hamstring Stretch)
- Supported Shoulder Stand
- Plow Pose
- Dog Pose (Arch Back Down) & Angry Cat Pose (Arch Back Up)
- Reclining Pose
- Neck – Forward & Upwards, Sidewards Left & Right, Look Left & Right
- Scapular Stretch
- 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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