Blog

April 28, 2020

  • Stretch/Warm Up (10 seconds in each position)
      • See Stretch video 
      • Advanced 2 Students: Remember 3 sets of crunches and 25 pushups
  • Bok Giks
      • Advanced 1 students: Practice Bok Giks for your belt level (you should know the same number of bok giks as you do katas)
      • Advanced 2 students: Practice Bok Giks for your belt level (Brown and Sr. Brown up to Bok Giks 9 and 10)
  • Walking Moves (ten each)
      • Walking Front Punches
        • Start in a right long stance (right leg back, left knee bent, hands up)
        • Put out a left front punch with a proper fist. 
        • Step with the back leg and switch hands.
        • If the right hand is punching, the right foot should be in front. If the left hand is punching, the left foot should be in front. 
      • Walking Front Kicks
        • Start in a right long stance (right leg back, left knee bent, hands up in front)
        • Using your right leg, kick out and land your right leg in front.
        • Repeat with left leg.
      • Walking Crescenet Kicks
        • Start in a right long stance (right leg back, left knee bent, hands up in front)
        • Using your right leg, lift the knee close to the body, and loop you kick out towards the right, landing your foot in front.
        • Repeat on the left side.
      • Walking Blocks
        • Start in a right long stance (right leg back, left knee bent, hands up)
        • Step and block using high blocks, middle blocks, and low blocks
        • If the right hand is blocking, the right foot should be in front. If the left hand is blocking, the left foot should be in front. 
  • Walking Back Kicks (starts at 0:10)
    • Start in a horse stance
    • Step behind the kicking leg
    • Keep eyes over the kicking side’s shoulder
    • Lift Knee to chest (not heel to butt) and extend the kick (with good extension)
    • Reset clean into horse stance after each kick
  • Spinning Back Kicks (starts at 0:17) Advanced 2 ONLY
    • Start in a right short stance (right leg back, both knees bent, hands up)
    • Step around your front foot (right foot in front of the left)
    • Knee up and extend, just like a back kick
      • Remember to look over the kicking shoulder and keep your eye on the target throughout
  • Walking Outside-In Middle blocks (starts at 0:27)
    • Out of a back stance (feet in “L” shape and both knees bent)
    • Arm out with 90 degree bend, wrist facing out
    • Step in and rotate arm forward, rotating wrist outward to facing your face

  • Cardio (60 seconds)
    • Fast alternating punches using Punching Bag, Pillow, Pad, or any acceptable target in your house.

April 28, 2020

  • Stretch/Warm Up (10 seconds in each position)
      • See Stretch video 
  • 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)
  • Walking Moves (ten each)
      • Walking Front Punches
        • Start in a right long stance (right leg back, left knee bent, hands up)
        • Put out a left front punch with a proper fist. 
        • Step with the back leg and switch hands.
        • If the right hand is punching, the right foot should be in front. If the left hand is punching, the left foot should be in front. 
      • Walking Front Kicks
        • Start in a right long stance (right leg back, left knee bent, hands up in front)
        • Using your right leg, kick out and land your right leg in front.
        • Repeat with left leg.
      • Walking Crescenet Kicks
        • Start in a right long stance (right leg back, left knee bent, hands up in front)
        • Using your right leg, lift the knee close to the body, and loop you kick out towards the right, landing your foot in front.
        • Repeat on the left side.
      • Walking Blocks
        • Start in a right long stance (right leg back, left knee bent, hands up)
        • Step and block using high blocks, middle blocks, and low blocks
        • If the right hand is blocking, the right foot should be in front. If the left hand is blocking, the left foot should be in front. 

 

  • Cardio (60 seconds)
    • Fast alternating punches using Punching Bag, Pillow, Pad, or any acceptable target in your house.

April 28, 2020

 

  • Stretch/Warm Up (10 seconds in each position)
    • See stretch video 
  • Combinations 1, 2, and 3
    • Practice all Combinations 5 times on each side 
    • Combination 1: high block, front punch
    • Combination 2: middle block, front punch
    • Combination 3: low block, front kick
    • See combinations video for details
  • Walking Moves (ten each-See videos for details)
    • Walking Front Punches
      • Start in a right long stance (right leg back, left knee bent, hands up)
      • Put out a left front punch with a proper fist. 
      • Step with the back leg and switch hands.
      • If the right hand is punching, the right foot should be in front. If the left hand is punching, the left foot should be in front. 
    • Walking Front Kicks
      • Start in a right long stance (right leg back, left knee bent, hands up in front)
      • Using your right leg, kick out and land your right leg in front.
      • Repeat with left leg.
    • Walking Blocks
      • Start in a right long stance (right leg back, left knee bent, hands up)
      • Step and block using high blocks, middle blocks, and low blocks
      • If the right hand is blocking, the right foot should be in front. If the left hand is blocking, the left foot should be in front. 

 

  • Cardio (30 seconds for each exercise)
    • Fast alternating punches using Punching Bag, Pillow, Pad, or any acceptable target in your house.

April 14, 2020

 

Stretch/Warm Up (10 seconds in each position)

Advanced 2 students:

  • Remember 3 sets of crunches
  • 20 pushups
  • Long splits and straddle stretch

Bok Giks

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)

Roundhouse Kicks

Back Kicks

Advanced 2 students: Walking Heel Kicks

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.

April 14, 2020

 

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.

April 14, 2020

 

Stretch/Warm Up (10 seconds in each position)

Combinations 1, 2, and 3

Practice all Combinations 5 times on each side 

  • Combination 1: high block, front punch
  • Combination 2: middle block, front punch
  • Combination 3: low block, front kick

See combinations video for details

Stationary Moves (ten on each 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)

  • 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.

April 3, 2020

Stretch/Warm Up (10 seconds in each position)

  • Brown belts: 3 sets of crunches (crunches, bicycles, both knees up) and 30-60 seconds low-plank
  • Add pushups back into your routine, starting with 15 today (Remember GOOD FORM)

Katas

  • Practice your five highest katas (reference the kata videos on the website)
  • Focus on proper stances! Remember to hit hard!

Stationary Kicks (10 kicks each leg)

Front Kicks

Inside Out Crescent Kicks

Round House Kicks

Walking Back Kicks

Cardio (30 seconds for each exercise)

  • Bear Crawls (Crawl on hands and feet)
  • Fast alternating knee strikes above belt level (High Knees!)
  • Fast alternating punches using Punching Bag, Pillow, Pad or any acceptable hitting target.

 

Leave any comments, questions or requests in the comments section below!

 


April 3, 2020

Stretch/Warm Up (10 seconds in each position)

Katas

  • Practice your two highest katas (reference the kata videos on the website)
  • Focus on proper stances! Remember to hit hard!

Stationary Kicks (10 kicks each leg)

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

Inside Out Crescent Kicks

  • Start in a right long stance (right leg back, front knee bent, hands up)
  • Lift up right knee close to your left knee, kick foot out, making a looping motion toward the right, place right foot back down in the right long stance
  • Repeat on left side

Round House Kicks – if Desired

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
  • Fast alternating punches using Punching Bag, Pillow, Pad or any acceptable target in house.

 

Leave any comments, questions or requests in the comments section below!

 


April 3, 2020

 

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)

  1. Bear Crawls (Crawl on hands and feet)
  2. Set up obstacles or tunnels to crawl around or through
  3. Fast alternating knee strikes above belt level
  4. Start in a right long stance (right leg back, front knee bent, hands up)
  5. Lift up the right knee to above belt level, and place right foot back down in the right long stance
  6. Repeat on left side
  7. Fast alternating punches using Punching Bag, Pillow, Pad, or any acceptable target in house.

 

Leave any comments, questions or requests in the comments section below!

 


March 14, 2020

Pendo Karate Families,

For the safety and well-being of our families, students, and instructors, Pendo Karate will be closed beginning Monday, March 16th until further notice due to the Coronavirus.

Missed classes due to closing will be offered make-ups. There will be no expiration date on these make-ups for gymnastics and karate students.

Please check back on here and our social media for continued updates.

Thank you for understanding as we work through this.

We will continue to be EPIC!

– Pendo Karate and Epic Gymnastics.