A workout for adults and teens

Hi Everyone

Today we are giving you a workout plan, and there are videos below if you need them. Post a video of how you did on our Facebook page. Tag Master Banicevich (or your instructor), and he can give you some specific feedback about what to practise.

Here is the workout:

1. Warm up (15 mins):
   • Take a five minute jog around your neighbourhood;
   • Joint rotations (video below);
   • Burpee Tabadas (8 sets of 20 seconds, 10 second break after each set, as many as you can each set);
2. Fundamental movements, stances and hands (15 mins):
   • Choose 3 fundamental movements from your grade, and practise each one for 5 mins;
     • Start slowly to get your stance and technique right, then speed up;
     • If you are unsure of any of your fundamental movements, use the videos by grade released last week;
3. Patterns (~15 mins);
   • Perform all of your patterns from Chon-Ji upwards;
   • Repeat any pattern you mess up;
   • Perform your own pattern 3 times;
     • Once slow and relaxed to get the movements correct;
     • Once pausing between movements to check each movement is correct;
     • Once normal speed and full power;
4. Fundamental movements, kicks (15 mins):
   • Choose three kicks from your grade and below, and practise each kick for 5 mins;
     • If you are unsure of any of your fundamental movements, use the videos by grade released last week;
5. Self-defence principles respond principles, part 3, commit (15 mins):
   • Watch the video below, and practise;
6. Warm down and stretch (15 mins).

Here are the videos:

1. Warm up

2. Fundamental movements, stances and hands

3. Patterns

4. Fundamental movements, kicks

5. Self-defence respond principles, part 3, Commit

6. Warm down and stretch