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.
