A E R O B I C ..W O R K O U T S
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...NORTH
SOUTH EAST WEST
......FRONT KICK in front of you
......ROUND KICK to your right
......SIDE KICK to your left
......BACK KICK behind you.
......Hop to your left and do it again
......until you come full circle.
......
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AEROBIC
...TWO
LINE PUMMELL
......Two lines down the room, facing each
other.
......The person you face is your partner.
......LINE A runs to their partner in LINE
B
......and does a series of combination
strikes, then runs back.
......Then the other line goes. (back and
forth)
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FROM
KATA...
...
...• Double downward knifehand strike
– down the room
...• Grab Opponent’s Head, Crescent
Kick, Elbow
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AEROBIC WORKOUT
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AEROBIC
TRADITIONAL BASICS
Punches from horse stance, Double-Punches from fighting stance
Blocks (repeated blocks, Blocks w/ punches, Teacher calls out blocks, you counter
Kicks (stationary, then traveling) (crescent) (step/hop kicks) (double side kick)
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AEROBIC
TRADITIONAL BASICS
Punches (horse stance)
Punches (double-punch from fighting stance)
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Blocks (individually, then combine w/ punches)
Traveling Blocks
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Kicks (front leg)
Traveling Kicks (back leg)
Crescent Kicks
Step-Front
Hop-Round Kick
Double Side Kick (low & high)
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AEROBIC
KICKS DOWN THE ROOM
6 Front Kicks, 6 Round Kicks, 6 Side Kicks (can repeat)
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AEROBIC
DOWN THE ROOM
Double Punch, Front Kick
Round Kick
Step-Side
Spin Side on Sensei's Command (white belts do Side Kick)
Jumping Front Snap
Hook Kick
Spin Hook
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AEROBIC
SHADOW BOX
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page 2
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AEROBIC
KICKS DOWN THE ROOM
Front, Round, Spinside, Side, Spinside, Hook-Round, Spinhook. (repeat several times)
Combination kicks. (repeat several times)
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AEROBIC
DOWN THE ROOM...
Always start with front hand / front foot
• Block, Punch
• Double-Punch
• Reverse-Shuto, Spearhand
• Front Kick, Side kick
• Round, Spinside (two rounds for white belts)
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AEROBICS
HAND TECHNIQUES
All with same hand
• Block, Reverse Shuto, Shuto
• Block, Ridge, Backfist
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AEROBIC
4-DIRECTIONAL KICKS
Front Kick in front, to your left, behind you, to your original right.
Same with all the kicks!
(good luck with jumping front snap and spin hook!)
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AEROBIC
NORTH SOUTH EAST WEST
FRONT KICK in front of you
ROUND KICK to your right
SIDE KICK to your left
BACK KICK behind you.
Hop to your left and do it again
until you come full circle.
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page 3
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AEROBICS
SWITCH n' KICK
Be light on your feet, bounce (without using up your energy), and employ any strike
on the instructor's command.
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AEROBIC
TWO LINE PUMMEL
Two lines down the room, facing each other. The person you face is your partner.
LINE A runs to their partner in LINE B and does a series of combination strikes, then runs back.
Then the other line goes. (back and forth)
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AEROBIC
CARDIO KICKBOXING
• Traveling Punches
• Elbow, Elbow, Knee, Knee
• Knee, Knee, Sidekick, Punch
• Block, Punch, Reverse Shuto
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AEROBIC
CARDIO KICKBOXING
• Jab-Cross-Hook-Uppercut
• Squat, Feet-together, Sidekick, turn
• Jab, Cross, Switch, Roundkick
• Frontkick, Jab, Cross, Switch
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AEROBIC
CARDIO KICKBOXING
• Frontkick, Sidekick (to right), Sidekick (to left)... then reverse or switch or turn
• Roundkick, Sidekick, Switch, rest...
• Frontkick, Backkick, Frontkick, switch
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AEROBIC
CARDIO KICKBOXING
Punch, Kick, Punch 10x (front, round, side)
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page 4
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AEROBIC (from kata)
FROM TAIKYOKU...
• Down Block, Punch down the room. Put hip into punch.
FROM EE JANG...
• Kick/Punch (from end of EE Jang). Hands protect face on kick.
• CHALLENGING: 2 upper blocks, 2 outside blocks (stepping correctly) – going in a circle
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AEROBIC (from kata)
FROM OH JANG...
• Back foot Front kick, front hand Backfist, other hand Outside Block down the room.
• Shuto strike in back stance, step forward into elbow strike down the room.
• Back foot Side kick, Head into Elbow down the room.
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AEROBIC (from kata)
FROM HEIAN 2...
• First 3 moves in HEIAN 2
• Spin side/Backfist (behind you), Shuto (in front of you)
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AEROBIC (from kata)
FROM HEIAN 4...
• Two-hand Outside block, back foot Front kick, Double-Punch
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AEROBIC (from kata)
FROM YUK JANG...
• Beginning of YUK JANG: (to side): Downblock, Frontkick, Insideblock
• Shuto in Front stance, back foot Roundkick – down the room
• Upper block, Punch (reverse), Frontkick (backfoot), Punch – down the room
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AEROBIC (from kata)
FROM CHIL JANG...
• Double downward knifehand strike – down the room
• Beginning of CHIL JANG: (to side): Frontkick (backfoot), Outsideblock
• 2-Hand Outside Block, Knee, Double Upper Block, Down Cross Block
• Grab Opponent's Head, Crescent Kick, Elbow
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page 5
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AEROBIC (from kata)
FROM PAL JANG...
• Turning Shuto, Reverse Punch, Frontkick (backfoot), Palm (turning north, south, east, west)
• Shuto, Frontkick (frontfoot), Reverse Punch, Palm (to each side)
• Frontkick (backfoot-left), Jumping front kick (other foot), Outside block, Double punch – down the room
• Shuto, Elbow, Backfist, Punch (to each side)
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AEROBIC (from kata)
FROM PAL JANG...
First, review REVERSE and CATSTANCE
• Turn to Shuto (not reverse) (cat stance)
• Reverse Punch (in front stance)
• Frontkick (backfoot)
• Palm (not reverse) (cat stance)
(turning north, south, east, west)
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AEROBIC (from kata)
FROM KOREO...
• Shuto, Low-High Side kick, Outside block, Punch, Outside block (then other side)
• Shuto, Grab head & punch, Sidekick, / Spearhand (rev), Downblock, Palm, Elbow (then other side)
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AEROBIC
BOB
10 seconds “all out” on Bob, any strike.
(those in line also strike)
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AEROBIC
BOB
Any 3 combination strikes, rest, 3 again, rest, 3 again.
(those in line also strike) – Keep line moving quickly
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page 6
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AEROBIC
JUMP OVER BLASTMASTER
White Belts: 5 to 10
Yellow-Orange: 10-15
Green-Purple: 15
Brown & Black: 20
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AEROBIC
X-RAYS
Partners will hold X-Rays.
On Sensei's count:
Frontkick, Roundkick, Sidekick, & Crescent kicks
White belts sit.
Next, do Spin side & Jumping front snap kick.
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AEROBIC
TORNADO KICK
Everyone will do TORNADO KICK (knee high) down the room.
(Sensei will break this kick down).
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BASIC
Drills • KATA Drills • SELF-DEFENSE Drills • SPARRING Drills
Drills for BEGINNERS • Drills for the ADVANCED • WEAPON Training • AEROBIC Conditioning