Drills in
Aerobic Conditioning
at
RED SUN ACADEMY'

 

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