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Level 3 Circuit: |
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Exercise | Circuit 1 | Circuit 2 |
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1
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Warm Up | Step 2 Mins | 5 Burpees |
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Pattering | 30 Secs OD | 30 Secs OD |
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2
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Trunk Rotations | 30 | 30 |
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Pattering | 30 Secs OD | 30 Secs OD |
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3
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Sit-Ups | 50 | 50 |
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Pattering | 30 Secs OD | 30 Secs OD |
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4
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Flies | 40 | 40 |
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Pattering | 30 Secs OD | 30 Secs OD |
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5
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Hack Kicks | 30 L 30 R | 30 L 30 R |
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Pattering | 30 Secs OD | 30 Secs OD |
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6
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Swallows | 60 | 60 |
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7
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Burpees | 50 | 50 |
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8
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Sideways Stretch | 30 | 30 |
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Pattering | 30 Secs OD | 30 Secs OD |
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Pattering | 30 Secs SOD | 30 Secs SOD |
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9
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Push-Ups | 50 | 50 |
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Pattering | 30 Secs OD | 30 Secs OD |
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10
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Double Knee Jumps | 50 | 50 |
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Pattering | 60 Secs | 60 Secs |
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Pattering | 30 Secs SOD | 30 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) |
| 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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