This circuit was specifically formulated for karate athletes, although any martial arts that requires similar movements would also benefit from the addition of these circuits to their training routines.
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Level 1 Circuit:
Beginner and Rehabilitation Training
  Exercise Circuit 1 Circuit 2
1
 Warm Up Step 2 mins 5 Burpees
  Pattering 30 Secs OD 30 Secs OD
2
 Trunk Rotations 30 30
  Pattering 30 Secs OD 30 Secs OD
3
 Sit-Ups 30 30
  Pattering 30 Secs OD 30 Secs OD
4
 Swallows 60 60
  Pattering 30 Secs OD 30 Secs OD
  Pattering 30 Secs SOD 30 Secs SOD
5
 Hack Kicks 30 L 30 R 30 L 30 R
6
 Burpees 15 15
7
 Sideways Stretch 30 30
8
 Push-Ups 30 30
9
 Double Knee Jumps 0 0
 
 Pattering 1 min 1 min
 
 Pattering 15 Secs SOD 15 Secs SOD

OD

Over Drive (Very Fast)

SOD

Super Over Drive (Fast as Possible)

There is a 3 mins. Recovery Period between circuits.

Stretching should Preceed 1st Circuit and Follow Last Circuit.
(Approx. 10 - 15 mins each)
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Level 2 Circuit

Level 3 Circuit

Swallows
Burpees

Hack Kicks

Trunk Rotations

Sideways Stretch

Double Knee Jumps
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Interactivity Redefined
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