[Week of April 13, 2020] Intermediate 1/2

April 14, 2020by pendokarate


Stretch/Warm Up (10 seconds in each position)

Combinations or Bok Giks

Intermediate 1 students: Practice Combinations 1-3

Intermediate 2 students: Practice Bok Giks for your belt level (you should know the same number of bok giks as you do katas)

Stationary Moves (ten each side)

Front Punches

  • Start in a horse stance (legs wider than shoulder, knees slightly bent, back straight)
  • Make proper fists (fingers together, roll fingers twice, thumbs along the bottom, not inside)
  • Hold out one punch straight ahead
  • Alternate hands, punching straight ahead

Knee Strikes

  • Start in a right long stance (right leg back, front knee bent, hands up)
  • Lift up the right knee above belt level, place right foot back down in the right long stance
  • Repeat on left side

Cardio (30-60 seconds for each exercise)

  • Bear Crawls (Crawl on hands and feet)
  • Set up obstacles or tunnels to crawl around or through
  • Fast alternating kicks above belt level
  • Fast alternating punches using Punching Bag, Pillow, Pad or any acceptable target in house.