Ueshiro Midtown Karate Dojo

20 Minute Workouts

I think the ideal 20 minute would consist of exercises from Hanshi's "Green Book." o Push-ups/punches o leg warm ups/deep knee bends/kicks o abdominal work o For cardio fitness jump rope for 5 minutes. [Sensei Neff]

Traditional exercises/kata with interval-type training to keep the pulse rate up: 1 rep of oyo-tan-ren for warm up 1 set of 10 (each side) cat stance front foot kick step and slide 1 set of 10 (each side) cat stance back foot kick step and slide followed by front foot kick 3 reps of rohai (or favorite fukyugata) 1 minute of push ups 3 reps of wanshu (favorite pinan kata) 1 minute of kosa-dachi low block/kick exercise 3 reps of passai (or favorite nihanchi) 1 minute of jumping jacks 3 reps of chinto (or favorite/highest black belt kata) 1 minute of squat punches 2 minute cool down Variation: focus on just one or two kata instead of four different kata, interspersed between the basics. [Sensei Melton]

o light stretching (abbreviated warmups 5each), o 10 pushups o multiple repetitions of one technique or a series of 2-4 moves from a kata. o one kata at different speeds: half, snap, full then cool down with full, snap, half speed o abdominal calisthenics o light stretch [Mr. Ballin]

5 minutes of stretching (for me I need more hamstring and shoulder stretching exercises) 5 minutes of cardio (jumping in place with leg crossovers, jumping jacks or rope skipping) 5 minutes kata full speed and power (preferably Fukyugata San for the extra low stances) 5 minutes kata slow motion for stretch (preferably Rohai or Wankan. The moves in these kata for are great for slow motion stretching. They work most of the upper and lower body.) [Mr. Cohen]

20-30 minute morning workout o Jump rope 200x o Kata (all 1x until highest Kata then 10x) o F1,2,3. Starting off half speed and as you warm up adding snap and power. o P1,2,3,4,5 can start rotating directions o Jump Rope 100x o Nihanchi 1,2,3 o Ananku o Wankan o Rohai o Wanshu o Passai (or Highest kata) 10x o Weapons kata 3x o Jump rope 100-200x o if time, sit ups and push ups and or punch's. some times you can throw in Oyuton Ren (sp?) o usually do this after walking the dog for 3 plus miles at approximately 50-55 minutes depending on route [Mr. Glassberg]

This workout can be accomplished in 20 minutes if the student keeps moving, stays focused and breathes properly.

Courtesy bow facing east Standard warm ups - 5 reps each instead of 10 Light jumping 10 push ups 50 punches in jigotai-dachi stance (10 half speed, 30 snap, 10 full speed/power) 20 chudan soto-uke from jigotai dachi or walking across "deck" - full speed/power 20 jodan-uke from jigotai dachi or walking across "deck" - full speed/power 20 gedan-uke starting in jigotai-dachi and shifting right then left - full speed/power Light jumping (1) 50 deep knee bends Kicks Heels together, hands up and in front, 20 kicks, alternating right then left Left leg forward, natural walking stance - 10 each side Left leg forward, shizentai-dachi stance - 10 kicks rear leg Right leg forward, shizentai-dachi stance - 10 kicks rear leg Left leg forward, shizentai-dachi stance - 10 kicks front leg Right leg forward, shizentai-dachi stance - 10 kicks front leg Right leg forward, kosa-dachi - 20 kicks Light jumping 10 punches - jigotai-dachi stance - full speed/power Kata (2) 1 half speed/power, followed by 6 snap, followed by 1 full speed/power, followed by 1 half speed/power Light jumping 25 sit ups Neck exercises - 10 chin to chest - 20 left center right - 10 chin to chest Light jumping 40 punches - jigotai-dachi stance - full speed/power Select highest kata or favorite kata and perform full speed/power Favorite stretches - legs and arms Courtesy bow facing east Notes (1) 5 or 6 jumps just to loosen up (2) Recommend that the student selects one kata for the 10 repetitions

[Sensei Reymond]

o Stretch for 2 minutes (neck rolls, dropping upper body over lower body and reaching to left and right legs, swing side to side, lunges to left and right, cat stretch and reverse) o 20 deep knee bends o Oyo tan ren half speed/power o 20 deep knee bends o Oyo tan ren with light snap o 20 deep knee bends o Fukyugata ichi light snap o Fukyugata ni or san light snap (choose one and do the other the next time) o Pinan (choose one and do one of the others for the next work out) o Naihanchi (choose one and do one of the others for the next work out) o 2-minute wall sit (if in a park, use a tree; if in a gym, use a wall; if no tree and no wall, use a training partner if available or not-so-strange-looking stranger if agreeable—back to back works just fine) During wall sit do high blocks, chest blocks, open hand double blocks so as to not think about how bad your quads are starting to hurt. o Light jump to shake out legs o 20 belt-height kicks alternating left and right o Ananku half speed/power (working especially on longer extensions, taking over space & form) o Ananku ¾ speed/power o Wankan light snap o Wankan ¾ speed/power o Rohai ¾ speed/power o Rohai full speed/power o Rohai half speed/power Substitute the above three black belt katas with your three highest kata, or one each from the Fukyugata, Pinan and Nihanchi series. o 1 minute light cool down stretch [Ms. Garon]