We will be releasing a few short self-training routines for anyone who is looking for ideas on what to do at home during this quarantine period.
For this workout we will be using a tube, as we find it to be one of the best self-training tools for karate. Modify the difficulty by adjusting the resistance on the tube but make sure it is always straight. If you do not have a tube at home, no problem – just double the amount of repetitions for each exercise.
Do each circuit twice (3 times, if you are looking for more of a challenge) focusing on the correct form and a big range of motion. Take 10-20 seconds rest between each exercise and take a break between the circuits. Feel free to add repetitions as you advance and do not feel discouraged, if the routine is too difficult – start with the amount of repetitions that you feel confident with.
Use the video below as a guide and, most importantly, enjoy training!
Self-Training Series 1
Warm up: (5-10min)
Circuit 1 (x2)
Tube Gyaku Tsuki: 30 each side
Tube Double Gyaku Tsuki: 15 each side Tube Consecutive Gyaku Tsuki: 30 each side
Tube Mae Geri: 30 each side
Tube Double Mae Geri: 15 each side
Rest: 1-2 minutes
Circuit 2 (x2)
Judo Push Up: 20
Squat with Side Leg Lift: 20
Flutter Kicks: 1 minute.
We wish all dojos the best during this crisis!