Exercises

Every class begins with approximately 30 minutes of warm-ups. This is the basic sequence, which may vary slightly from class to class. Please do not feel intimidated by this! It looks like a lot, but it really is quite manageable.

Starting out

Jumping jacks (100)
Pushups (40)

Super Set
(Comprised of sit-ups and then a sequence.)

20, open/close
15, leg lifts
10, cross hands, leg lifts (10), punches (10)
9, cross both, leg lifts
8, open/close
7, cross hands, leg lifts, punches
6, cross both, leg lifts
5, open/close
4, cross hands, leg lifts, punches
3, cross both, leg lifts
2, open/close
1, cross hands, leg lifts (20), punches (20)

Post Super Set

Assorted sit-ups (100)
Squat thrusts (10)
Push-ups (30)
Jumping, hands on head (10)
Jumping, hands down (20)
Squats w/ hands on head (10 normal, 10 low)
Run in place
Karoke step back and forth (10)
Right hook kick
Left hook kick
Karoke step back and forth (20)
Jumping Jacks (10)
Initial Stretch
Feet apart, touch feet (10)
Hands on elbows, stretch down, then Hands lower back, stretch up (x2)
Interlock hands, circle arms around both ways (x2)
Hands on knees, bend/straighten (x2)
Knees around both ways (x3)
Down right stretch left, then left stretch right
Right front split, left front split
Center split, sit back
Fists on inner thighs, then push wider
Massage inner thighs
Breath in up, stretch down right, move center, then left, then back center
Feet together, up over head (x2)
Lying on back,
Big leg circles both ways (x3)

Keeping Warm

Feet at 6 inches and crossing (x30)
Feet up and down (10), then two per count (10), then all out (10)
Feet up, crunches center (10) left (10) right (10) center (10)
Up on shoulders, feet to ceiling
Hands lower back, feet apart and around (x10), then hold each side
Down on hips, stretch feet to the side
Bring feet together, then leg lifts (30) right side (20) left side (20) back center (20)

Main Stretches

Stand up, hands hips, feet shoulder width apart for upper body stretching:
Head up, down, left, right (x2), then around (x2 each way), hold left/right
Breathe in, shoulders up/down (x2) shoulders around (x3)
Right arm behind head, stretch side/back, then left arm
Fist in front, twist left/right (x2), hold each side, rotate wrists
Left arm up, elbow straight, bend over head, then reach further (each side)
Hands hips, rotate hips (x3 each way)
Rotate torso (x2 each way)
Hands knees, bend/straighten (x2) knees apart/around
Stretch calves, right/left (x2) then both
Come down on knees, stretch toes
Straighten knees, reach for ground
Feet apart, sit back
Hands behind head, breath in, out down on center (x2) then down right/left (x2)
Hands in front, body thru center, push up, ki hap, hold

Arms need strength too

Push ups, 3 per count (15)
Feet up and thru, fists at side, lift with shoulders (30)
On hands/feet, finger towards fit, lift with triceps (25) then hold

Final Stretching

Feet behind, hands in front, push up, ki hap
Feet up, rotate ankles
Reach back, grab insteps, hold, then pull up, hold
Hands behind head, lift with lower back (10) hands on back, same thing (10)
Feet apart, turn right, both hands in front, then left
Right front split/left front split
Center split
Sit back, fists to inner thighs, massage inner thighs
Breathe in, stretch right, then center, left, center
Feet together, breath in up, then out and down, reach for feet (heels off ground) (x2)
Relax feet, hold
Right leg up over left, press knee to shoulder stretch, then other side
On back, left leg on ground, right straight, stretching with arms to your face
Grab ankle of that same leg, stretch to the right towards the ground
Bend knee and place lower part of right leg across upper part of left leg, stretch towards body
Sit up and continue that stretch
On back, right leg on ground, left straight, stretching with arms to your face
Grab ankle of that same leg, stretch to the left towards the ground
Bend knee and place lower part of left leg across upper part of right leg, stretch towards body
Sit up and continue that stretch
On hips, feet to side, grab ankles, stretch
Come up into right front split, then left, then center (hold each for 10 sec)
Stand up, breathe in up, out down double-clap (x3)
Jun-bee, then right front stance, front rise stretch (10) then switch, left (10)
Sitting stance middle punch sequence (single, double, low-mid-hi, 50x on center)

Traditional Training in Korean Martial Arts