Bonus Workout for the Month

Basic Martial Arts Workout Schedule- Use ths workout schedule each day as a replacement or in addition to your other workouts.

Monday: Focus on blocks!
1) Warm up and stretch
2) Practice each block in your best horse stance (this gives you a leg workout as well). Do each block 50 times. First 10 reps in slow motion, next 10 for speed, next 10 for power, last 20 full power, full speed.
* Inside outside block
* Middle Chop block
* High block
* Low block
* Two fist low and two fist high block
3) Now, run your current form 10 times, focusing on blocks. Do the form in slow motion twice, checking your stances and form of the block. Next 2 times focus on power. Next 2 on speed. Last 4 a blend of form, power and speed.
4) Stretch and cool down

Tuesday: Focus on kicks!
1) Warm up and stretch
2) Do your kicks in a good front stance or horse stance. (Push yourself and do some in jungle stance.) Do each kick 50 times: 10 for slow motion, 10 for speed, 10 for power, and 20 full power, full speed.
* front kick
* side kick
* round house
* back kick
* crescent kick
* reverse crescent kick
* axe kick
* hook kick
If you do each kick 50 times, you will have completed 400 kicks.
3) Stretch and cool down.

Wednesday: Focus on punches!
1) Warm up and stretch.
2) Do each punch 50 times in your best horse stance. 10 slow motion, 10 for power, 10 for speed, and 20 full power/full speed.
* uppercut
* vertical punch
* corkscrew punch
* rising punch
* backfist
* hook
3) Run your Current form in the same way you did on Monday, except this time focus on punches: targeting, technique and execution.
4) Cool down and stretch.

Thursday: Self-defense day. Get a partner!
1) Warm up and stretch
2) Practice all of your self-defenses: Hip throws! Defend against a punch, grab and bear hug. Practice each 10 times.
3) Practice your one-steps. Do each of your one-steps 10 times.
4) Practice making up your own combinations. Work on both sides of the body. Do a minimum of 10 repetitions each side.
5) Spar or shadow box for at least 10 minutes. Have your mom or dad be your partner.
6) Cool down and stretch.

Friday: Focus on stances and footwork.
1) Warm up and stretch.
2) Do all of your punches on both sides using hip twist.
3) Do all of your blocks ten times each side in horse stance.
4) Practice your step behind side kick and step in front round house. Do each kick 20 times both legs.
5) Practice your front kick in back stance 20 times each leg.
6) Cool down and stretch.

Saturday:
Repeat one of the previous days, whatever you feel you need the most work on.
Sunday:
Always take one day a week to rest.