Stretches
It is necessary to stretch everyday before and after working out Refer to stretching to find beneficial stretches for before and after exercising.
Exercise Training Regiment
Below is a regiment that blue advanced, red, and black belts can refer to when training. You can adjust the amount of each exercise. However, to get the most out of it, you should complete each exercise each day. Refer to Exercises for more exercises or if you don’t know how to do an exercise.
| Days | Excercises |
|---|---|
| Day 1 | 100 Air Squats; Practice Poomsae for 20 min |
| Day 2 | 50 Burpees; Practice footwork for 10 min |
| Day 3 | Hold Plank or Low Plank for 1 min (Do 3 Rounds); Practice sparring drills for 10 min |
| Day 4 | 40 Mountain Climbers; Practice back kick for 15 min |
| Day 5 | Rest! Stay hydrated and eat your fruits and vegetables |
| Day 6 | 10 Pushups, 20 High Knees (Do 5 Rounds); Practice Poomsae for 20 min |
| Day 7 | Stretch Day: “Dynamic Yoga Stretch”; Practice side kick for 10 min |
| Day 8 | 50 Side Kick Exercises on each leg; Practice footwork for 10 min |
| Day 9 | 25 Straight Legged Sit-ups, 20 Leg Lift Crawls (Do 3 Rounds); Practice sparring drills for 10 min |
| Day 10 | 50 Jumping Jacks, 20 Burpees; Practice back kick for 15 min |
| Day 11 | 20 High Knees, 10 Leg Lifts (Repeat For 10 min); Practice Poomsae for 20 min |
| Day 12 | Rest! Stay hydrated and eat your fruits and vegetables |
| Day 13 | 60 meter run, superman hold for 20 sec (Do 5 Rounds); Practice back kick for 10 min |
| Day 14 | 5 min jog, Perform 2 Hamstring Stretches and 2 Hips/Thigh Stretches (Hold each stretch for 30 sec) |
| Day 15 | 50 Heisman Exercises, 10 Frog Jumps (Do 3 Rounds); Practice Poomsae for 20 min |
| Day 16 | 500 Jumping Jacks; Practice footwork for 10 min; |
| Day 17 | Rest! Stay hydrated and eat your fruits and vegetables |
| Day 18 | 5 min jog, 60 Burpees; Practice ap-chagi for 10 min |
| Day 19 | Hip Exercise (5 min); Practice side kick for 10 min |
| Day 20 | Run 1 mile for time- Record your time; Practice Poomsae for 20 min |
| Day 21 | 5 min jog, Perform 2 Lower Back Stretches and 3 Hips/Thigh Stretches (Hold each stretch for 30 sec) |
| Day 22 | 100 Pushups for time; Practice Poomsae for 20 min |
| Day 23 | Rest! Stay hydrated and eat your fruits and vegetables |
| Day 24 | 20 Inchworms, Superman Hold for 30 Sec (Repeat 3 times); Practice sparring drills for 10 min |
| Day 25 | 3 Rounds For Time: 20 High Knees then 1 burpee 20 High Knees then 2 burpees 20 High Knees then 3 burpees Continue all the way to 10 burpees |
| Day 26 | Run 1 mile for time- Record your time; Practice Poomsae for 20 min |
| Day 27 | 5 min jog, Perform 2 Hips/Thigh Stretches and 2 Shoulder Stretches; Practice side kick for 10 min |
| Day 28 | BONUS WORKOUT: 100 Jumping Jacks 50 Straight Legged Sit-Ups 100 High Knees 50 Pushups 50 Air Squats Hold Plank and Low Plank (2 min for each) Perform all of your forms starting with your lowest to your highest |
