Intermediate

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