Home training should be done at least once day!  These exercises are designed for a 3-8 minute workout, and can be done multiple times a day with very limited space.  Ideally, exercises will be performed in front of a mirror, or reflective surface.

 

Week One

 

Exercise #1

 

Stance: Zenkutsu Dachi (front stance)

 

Repetition: 60 seconds (each side of the body)

 

Emphasis: Correct foot position, front knee bend, and posture

 

Hips Shomen (Front)                                        Hips Hanmi (Side)


 

Exercise #2

 

Stance: Kokutsu Dachi (back stance)

 

Repetition: 60 seconds (each side of the body)

 

Emphasis: Heels in a straight line with the back foot perpendicular to front foot, bend the rear knee, tail bone tucked under with the back straight!

 

Side View                                                        Front View


 

Exercise #3

 

Stance: Kiba Dachi (side stance)

 

Repetition: 60 seconds

 

Emphasis: Feet parallel, knees bent equally, back straight

 

Front View                                                       Side View


 

 

Exercise #4

 

Stance: Zenkutsu Dachi (front stance)

 

Repetition: 40 techniques (20 with each foot forward)

 

Technique: Kaiten (Hip Rotation)

 

Emphasis: Keep the front knee stable, rotate hips fully, maintain head and eye positions to the front

 

 

 

Again, this is enough basic material for all people to practice at home in a small space one or more times a day.  You are not limited in only practicing stances, you can add punching techniques or blocking techniques.  It is time to start getting your body back in shape for karate, train hard and train often!!!!  I will send out updates with new techniques to practice.  I hope all of you remember what Sempai Allen said about not practicing karate over winter break!