Warm Ups
& Basics


WARM UPS:

1. Jumping Jacks

2. Stretch palm to ceiling

3. Neck

4. Roll Shoulders

5. Arm Circles (6)

6. Waist Turns (6)

7. Waist Bends (6)

8. Hoola-hoop

9. Sit on Heels, Stretch out Leg (hold each leg for 20 seconds)

10. Sit with Feet Spread, Head on Knee (hold each side for 20 seconds)

11. Elbows to Floor (hold for 10 seconds)

12. Butterfly (hold for 10 seconds)

13. Stand with Feet Apart, Knuckles to Floor (hold for 10 seconds)

14. Fighting Stance, Leg Kick Ups (4 or more each leg)

15. Feet Together, Knuckles to Floor (hold for 10 seconds)

16. Knee Circles (6)

17. Ankle Circles (6)

18. Push Ups

20. Sit Ups: Crunches (20) Bicycles (20) Scissors (20) Feet Raised

BASICS:

1. Punches from Horseback Riding Stance

2. Double-Punch from Fighting Stance

3. Blocks

4. 10-Move Hand Combinations

5. Front, Round & Side Kick from Front Leg (standing still)

6. Crescent Kicks

7. Front, Round & Side Kick from Back Leg (traveling up & down room)

8. Step & Kick

9. Double Kick

10. Advanced Kicks (see below)

YELLOW BELTS: Jumping Front Snap Kick & Spin Side
ORANGE BELTS: Hook Kick
GREEN BELTS: Spinning Side Kick
BLUE BELTS: Flying Side Kick
PURPLE BELTS: Tornado Kick