Tuesday Karate workout – 12/25/07 – New workout.

Since we didn’t have class, I wanted to workout over the week break.  I have been trying to design a simple, more athletic workout that I can do at home to supplement my weight workouts at the gym.  I also needed something that works the whole body before doing my kata and kihon.

The idea is to start with circuits of 15 reps of each movement and go up one rep each workout until I have to break it into multiple circuits.  I am going to refine it as time goes on but tonight I did the following:

Arm circles – 15 both forward and backward
Trunk twists – 15 each side
Weighted side bends – 20lbs x 15 each side
Medicine ball squats – 4lbs x 15 ( I hold to ball at arms length in front of me an then squat down as far as I can go)
Glute ham raises – 15
Reverse crunches – 15
Crunches – 15
Pushups – 15
Plank – 20 seconds
Lying side leg raises – 15 each leg

Kata:

One each of Heian Shodan, Heian Nidan and Jion

Kihon:

Front Snap kicks – 15 each leg

I intend on adding more Kihon as I go along but I want to focus effort on one of two movements where I need the most work.