The Tao of Taekwondo

Notes and reflections from a deeper practice of traditional taekwondo

Thursday, July 17, 2008

An hour of conditioning bliss

Today Instructor Milad put us through our paces with a whole series of good conditioning exercises. These exercises are great to do on your own - select a few from each of the below sections and do good reps that get your heartbeat up for 20 minutes a day and you'll be in good shape in no time. And the next time Milad pulls one of these workouts on us, you won't hurt so much.

So here is Instructor Milad's one hour of conditioning bliss:

  • Jumping jacks (20)
  • Burpees (20)
  • Leg exchanges (sometimes called mountain climbers - 20)
  • push ups (10)
  • sit ups (10)
One minute break and light stretches
  • Knee ups (like a half kick, knee to chest) 10 right leg, 10 left leg, 19 alternating
  • Jumping in the air, knees to chest (10)
  • Jumping in the air, touch toes behind you (10)
  • Jumping in the air one leg forward, one back ("running man" - 5 alternating each side)
One minute break and lower body stretches

Upper body
  • push ups (10)
  • army push ups por Hindu push ups (10)
  • tricep push ups on knuckles, hands turned inward (10)
  • finger push ups, Filipino push ups or clap push ups, your choice (5)
Middle section punches from sitting stance
  • single alternating middle section punces (10)
  • double middle section punches (10)
  • triple middle section punches (10)
  • 10 in a row middle section punches (10)
  • Single punches no kihap (10)
Wrist and forearm from sitting stance
  • Hands in front air grabbing (40)
  • Hands in front, cross pulling. Start with hands crossed over and grab and pull them to your sides (40)
  • Arms straight out to sides, finger squeeze and air grabs (3 sets of 10 of each)
  • 10 push ups (why not?)
One minute break

Lower body

  • Front leg roundhouse squat kicks (10 each side)
  • Cut kick/push kick combos (10 each side)
  • High level kicks (10 each side)
Line drills (12 meters in our dojang)
  • Bunny hops
  • Squat hops
  • Frog leaps
  • Lunges
  • Pilates push ups (Bend over, walk hands out, push up and walk legs up)
  • somersaults into half hurdler stretches
One minute break

  • sit ups (10)
  • Oblique push ups (touch elbows to opposite knees - 10)
  • lateral crunches (5 a side)
  • Chest lifts (lying on stomach, raising your head and chest as high as you can and hold for three seconds - 5)
  • Reverse sit ups (lying on stomach, raising head and legs and holding for one second - 10)
  • One knee sit and tucks (brutal; place one leg acros the other and do a sit and tuck situ up - 10 a side)
  • V snaps (10)
  • Vertical toe touches (alternating five a side)
  • Leg lifts (start with legs six inches above the ground and lift them up as high as possible - 10)
  • Vertical scissors (legs at 6 inches, flutter kicks - 10)
  • Horizontal scissors (legs still at 6 inches, open and close legs - 10)
  • Crucifix (arms out to the side, hold legs six inches of floor for ten seconds)
Expire, stretch and hydrate. Eat carbs afterwards.

This was a brutal workout, with a good pace. Small numbers of reps but a large variety of exercises kept it interesting and there were definitely moments of failure, especially by the time the abs section came around.

For you summer holidays if you are away from the dojang, pick a few of these to do every day and you'll stay in pretty good shape. Remember to warm up and stretch at the beginning and end.

Thanks Milad!


Anonymous Jeff Matheson said...

Thanks for posting Chris. I'm tired and sore just from reading it! It was a great workout and perhaps I'll do it again when I'm on the road and missing class.

July 30, 2008 1:10 PM  
Blogger Marianna said...

Phew! Good one. Now, how about learning a couple of techniques that allow you to get "in the zone" quickly, easily and at will, simply by activating the power of your heart?

My swims certainly go much better when I put these techniques to use. Overall, I feel better emotionally, mentally & physically.

So, while you are doing something wonderful physically, it's important to be mindful of what you are thinking. Your thoughts and feelings have a very real and measurable impact on your heart rhythms which then affect your performance.

July 30, 2008 8:40 PM  

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