- Stretch/Warm Up (10 seconds in each position)
-
- Kata Number 1
- 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 (ten 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
- Knee Strikes
- 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
- Cardio (30 seconds for each exercise)
- Fast alternating punches using Punching Bag, Pillow, Pad, or any acceptable target in your house.
- Bear Crawls (crawl on hands and feet)
- Set up obstacles to crawl around or under
- Choose your own activity (jump rope, hula hoop, jogging, jumping, push ups, etc.)
