Stretches
It is necessary to stretch everyday before and after working out. Refer to stretching to find beneficial stretches for before and after exercising.
Excercise Training Regiment
Below is a regiment that green, green advanced, and blue 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.
Intermediate Fitness Regiment
| Days | Excercises |
|---|---|
| Day 1 | 50 Air Squats; Practice Poomsae for 10 min |
| Day 2 | 30 Burpees; Practice footwork for 5 min |
| Day 3 | Hold Plank and Low Plank (1 min for each) ; Practice sparring drills for 5 min |
| Day 4 | 20 Mountain Climbers; Practice back kick for 5 min |
| Day 5 | Rest! Stay hydrated and eat your fruits and vegetables |
| Day 6 | 10 Pushups, 20 High Knees (Do 3 Rounds); Practice Poomsae for 10 min |
| Day 7 | Stretch Day: “Dynamic Yoga Stretch”; Practice ap-chagi for 5 min |
| Day 8 | 30 Side Kick Exercises on each leg; Practice footwork for 5 min |
| Day 9 | 25 Straight Legged Sit-ups, 20 Leg Lift Crawls (Do 2 Rounds); Practice sparring drills for 5 min |
| Day 10 | 30 Jumping Jacks, 10 Burpees; Practice tollyo-chagi for 5 min |
| Day 11 | 20 High Knees, 10 Leg Lifts (Repeat For 5 min); Practice Poomsae for 10 min |
| Day 12 | Rest! Stay hydrated and eat your fruits and vegetables |
| Day 13 | 30 meter run, superman hold for 20 sec (Do 2 Rounds); Practice back kick for 5 min |
| Day 14 | 5 min jog, Perform 2 Hamstring Stretches and 2 Hips/Thigh Stretches (Hold each stretch for 30 sec) |
| Day 15 | 30 Heisman Exercises, 20 Frog Jumps; Practice Poomsae for 10 min |
| Day 16 | 200 Jumping Jacks; Practice footwork for 5 min; |
| Day 17 | Rest! Stay hydrated and eat your fruits and vegetables |
| Day 18 | 5 min jog, 30 Burpees; Practice ap-chagi for 5 min |
| Day 19 | Hip Exercise (5 min); Practice side kick for 5 min |
| Day 20 | Run 1 mile for time- Record your time; Practice Poomsae for 10 min |
| Day 21 | 5 min jog, Perform 2 Lower Back Stretches and 2 Hips/Thigh Stretches (Hold each stretch for 30 sec) |
| Day 22 | 50 Pushups for time; Practice Poomsae for 10 min |
| Day 23 | Rest! Stay hydrated and eat your fruits and vegetables |
| Day 24 | 15 Inchworms, Superman Hold for 15 Sec (Repeat 3 times); Practice sparring drills for 10 min |
| Day 25 | 2 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 | 5 min jog, Perform 2 Hips/Thigh Stretches and 2 Shoulder Stretches; Practice back kick for 5 min |
| Day 27 | Run 1 mile for time- Record your time; Practice Poomsae for 10 min |
| Day 28 | BONUS WORKOUT: 50 Jumping Jacks 25 Straight Legged Sit-Ups 50 High Knees 25 Pushups 50 Air Squats Hold Plank and Low Plank (1 min for each) Perform all of your forms starting with your lowest to your highest |
