Stretch/Warm Up (10 seconds in each position)
Katas
- Practice ½ of kata number 1 (reference the kata 1 video on the Pendo website)
- Kinder students only need to know up to the three front punches going up the middle (8 moves total)
- Practice this kata two times
Stationary Moves (10 on each side)
Front Punches
- Start in Horse Stance (legs wider than shoulders, knees slightly bent, back straight)
- Make proper fists (fingers together, roll them twice, thumb goes along the bottom of the fist, not inside the fist)
- Hold out one fist straight in front of you for front punches
- Alternate hands, punching straight ahead
Front Kicks
- Start in a right long stance (right leg back, front knee bent, hands up)
- Lift up the right knee, kick out foot, place right foot back down in the right long stance
- Repeat on left side
- See Kinder/Intermediate Kicking Video for more details
Cardio (30 seconds for each exercise)
- Bear Crawls (Crawl on hands and feet)
- Set up obstacles or tunnels to crawl around or through
- Fast alternating knee strikes above belt level
- Start in a right long stance (right leg back, front knee bent, hands up)
- Lift up the right knee to above belt level, and place right foot back down in the right long stance
- Repeat on left side
- Fast alternating punches using Punching Bag, Pillow, Pad, or any acceptable target in house.
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