Hey Kickstart Kids students Here is an instructional practice to help you train at home.

This workout and drill will help you stay in shape and train your Reverse punch. Remember that we build upon every drill, so if at any time you feel confused, restart from the very beginning (or look up the video that goes along with this attachment). As always, we are going to start with our regular 50 jumping jacks (make sure to count aloud to build good habits). Full separation of legs and arms extended.

We will continue our workout with running in place for 30 seconds, during the run go ahead and switch to high knees at the 15 second mark to finish it out.

Further on, we will start our knuckle pushups next, do 10 to 20 at your discretion.

Next let’s move on and work our core with 20 sit ups on your back.

Once completed, lets finish the warmup out with stretching:

- Hands feet together, reach down touch your toes (15 seconds) - Toes out, heels out, shoulder width apart (15 seconds) - Toes out, heels out, one square apart, down to your left, then right (15 seconds) - Spread your legs as wide as you can, splitsville (20 seconds) - Butterfly position, grab your ankles, head down to your toes (15 seconds)

Reverse Punch (higher ranks adapt as needed, add high cover, reverse blitz, etc)

Level 1 Reverse Punch

Now to our drill

First let’s start with stationary punching, just to drill the technique

Left leg in front, fighting stance, make sure to bounce

Start with 20 reverse punches, make sure to pivot the back leg and turn your hips and shoulders; Full hip action, turn the wrist completely over. When done, put the right leg In front and repeat the process.

Level 2 Reverse Punch

Reverse Punch, step punch

Now to move the difficulty slightly up

Left leg fighting stance, bounce.

Start the same way as you would on a regular reverse punch.

Once your punch is out, step with the leg behind and bring the arm out back to guard, while at the same time throwing out a second reverse punch once you’ve finished stepping, then guard.

Repeat this process while exploding with each movement, make sure to step THEN punch.

Do 20 on each leg.

Level 3 Reverse Punch

Lunge Reverse Punch

Left leg fighting stance, bounce.

For this drill we are expanding on our reverse punch.

We are going to push off our BACK LEG, propelling us forward (kinda like if we are jumping forward).

Once we land, throw out a reverse punch, bring it back to guard.

Rinse and repeat 20 times on each leg.

Level 4 Reverse Punch Lunge Reverse Punch, Step reverse punch

Left Leg fighting stance, bounce.

Once again, push off your back leg, once you land, pivot and throw out your reverse punch.

Follow your lunge reverse punch by stepping with your back leg, and throwing out a second reverse punch.

Rinse and Repeat this process 10 times on each leg. Cooldown

Repeat your stretches, drink lots of water, call it a class. Hello, Kickstart Kids!

Let’s make sure to keep moving as we learn from home!

Today’s workout is a mix of simple exercises and core techniques.

Warmup with 50 jumping jacks. Make sure to clap hands up top with arms fully extended and land feet together each time.

The magic number today is 50! You will do 50 of each exercise. If it is a single leg movement, you will do 50 per side.

There are 5 exercises to do. Do 25 of each exercise and then do your testing katas for your belt test. After doing the testing katas, do the last 25 of each exercise. Then, stretch as you cool.down. There is no time limit on this workout so go at your pace but push yourself!

Exercises:

1. Push-ups 2. Standing Round Kick (for extra difficulty, hold the kick out for a 3 count each time) 3. Squat Jumps (try to pull your knees to your chest.) 4. Sit-ups with 2 punches every time you sit-up. 5. Burpees

Testing Katas

Gold Belts- Design Form # 1

Purple Belts- Design Form # 1, Pyong An Cho Dan

Orange Belts-Design Form # 1, Pyong An Cho Dan, Pyong An Yi Dan

Blue Belts- Design Form # 1, Pyong An Cho Dan, Pyong An Yi Dan, Pyong An Sa Dan

Green Belts- Design Form # 1, Pyong An Cho Dan, Pyong An Yi Dan, Pyong An Sa Dan, Pyong An Oh Dan

Here is a link to some videos to review katas: https://www.youtube.com/watch?v=rw4Qt_a7rKQ&list=PLA484425D9EE003B4