Almighty Dad | A stay at home dad blog

Workout Martial Arts Style

11 Written by Keith on March 3, 2010 – 3:24 pm

 

Check the video at the end of the descriptions below. 

This is a beginner martial arts workout but an intermediate cardio workout.  Thus you don’t need to be great, or even remotely accurate, with the moves to get a good workout.  Over time though the moves become easier, your balance improves and your strength increases.  I hadn’t done this workout until this morning.  I made it two months ago for my wife who wanted to do a good cardio martial arts routine.  She does it at least once a week now and really likes it.  We’ve made a couple modifications in the last several weeks to make it flow better.  I think it’s a good one. 

Don’t worry if your moves don’t look perfect.  Mine certainly aren’t perfect, but I still feel good doing it and putting it on video despite the fact that I’m rusty!  

200 Jump Rope: Warm up with the rope 

2 Minute Run in Place: Jog medium pace to complete the warm up.  Move your arms to warm them up; maybe do some huggers while running in place to loosen up. 

Horse Stance 50 Punch low/medium/high-high/medium/low: Get into a horse stance.  You’re going to make three alternating punches in front of you, low, medium and high punches.  Then reverse and do three alternating high, medium and low punches.  Each punch counts as one. 

25/25 Fighting Stance Front Kick: Watch the video to learn what a fighting stance is.  Use your front foot and kick with the ball of your foot in front of you. 

25/25 Front Foot Side Kick: Now, again from fighting stance you’re going to do a side kick with your front foot.  This requires some balance.  Turn your rear foot as your kick so your kick is with the heel and not the toes. 

25/25 Back Kick: Otherwise known as a mule kick.  You’ll kick directly behind you with your heel. 

25-50 Push-ups: Do nice controlled push-ups, and do as many as you can. 

25-50 Sit-ups: You don’t have to go all the way up to get a good sit-up.  You have to raise your chest to the ceiling and engage your abs. 

200 Jumping Jacks 

Horse Stance 20 High/In/Out/Low Blocks: Back to horse stance for some blocking.  This is more than just moving your arms around.  Your abs, shoulders, back and arms need to all be working at the same time or else you’re not working.  Try to get crisp movements; block with your forearms on each move.  Each set on one side counts as one. 

Fighting Stance 26 Elbow, Spinning Elbow: Ok, this is the most complicated move here, but it’s not too bad and it’s fun.  From a fighting stance, elbow with your lead arm across your body (keep your fist tucked into your shoulder) and twist with your hips, not your shoulder.  Then continue the spin and come around for a back elbow moving in the same direction as the first.  Watch the video, you’ll get it if you take it slow the first few times. 

Fighting Stance 20 each side Back Foot Round Kick (modification = Front Foot Round) (you can switch every 5): We did this a few weeks ago so you’ll remember the move.  Fighting stance, pick your rear leg up, turn your planted foot outwards as your body turns and pretend you’re kicking someone in the side of their head with your shin. 

25-50 Push-ups 

50 Bicycles (25 forward 25 back): In a “V” position bicycle 25 times forward and 25 times backwards. 

2 Minutes Run in Place 

Horse Stance 50 Side Blocks with Back Fist: Back in a horse stance.  You’ll cross your fists in front of you and block to your left.  Then immediately re-chamber your fists in front of you and make a back fist to the left.  That’s 1.  Alternate sides.  I haven’t done this in years so I was a little rusty.  Oh well. 

Fighting Stance 20/20 Inward Block with Jab: You want to feel like Mike Tyson?  Well, maybe not, but this is a pretty good boxing exercise.  Go slow and speed up as you get the hang of it.  Make a slight deflecting block with your front arm.  Return to start position and then jab with that same arm.  There’s a rhythm to it so make sure to find it before speeding up. 

Stepping Side Kick 25/25: This one is nothing more than a side kick with a step.  Pretend your opponent is out of your reach yet you still want to kick them in the head (I have that feeling a lot!).  Simply step into the kick.  It feels really good once you get the hang of it. 

25-50 Push-ups 

25-50 In and Outs: Sit up and extend your legs in and out in front of you with your arms in the air.  

2 Minute Run in Place 

Here is the video: