"Whatever you do, do your work heartily, as for the Lord rather than for men."
Colossians 3:23





Robert Blackstone's Karate Conditioning Regiments

 

 

 

GOAL

Exercise

Standard

Advanced

Demo Team

Upper Body

 

 

 

Push ups

10

20

100

Incline Push ups

 

10

20

Vertical Push ups

 

 

20

Crunch

10

20

50

L-Crunch

10

20

50

R-Crunch

10

20

50

Elbow Crunch

10

20

50

Leg Extended Crunch

10

20

50

Legs ( All Kicks Performed Both legs )

 

 

 

Jumping Jacks

10

20

50

Leg Lifts Front

10

20

30

Leg Lifts Side

10

20

30

Leg Lifts Back

10

20

30

Kick Front

10

20

30

Kick Side

10

20

30

Kick Thrust

10

20

30

Kick Round House

10

20

30

Kick Back

10

20

30

Kick Ax

10

20

30

Kick Hook

10

20

30

Kick Inside Crescent

10

20

30

Kick Outside Crescent

10

20

30

Kick Butterfly

10

20

30

Kick Jump Front

10

20

30

Kick Jump Side

10

20

30

Kick Jump Round House

10

20

30

Kick 180 Spin Back

 

10

20

Kick 180 Spin Side

 

10

20

Kick 180 Spin Hook

 

10

20

Kick 360 Hook

 

10

20

Kick 360 Inside Crescent

 

10

20

Kick 360 Outside Crescent

 

10

20

Kick Jump Spin Hook

 

10

20

Kick Jump Spin Side

 

10

20

Kick Jump Spin Inside Crescent

 

10

20

Kick Jump Spin Outside Crescent

 

10

20

Kick Placement Drills Each

 

10

20

Rolls ( Performed Both sides )

 

 

 

Tuck Roll

 

5

10

Shoulder Roll

 

5

10

Cart Wheel

 

5

10

Back Roll

 

5

10

Hand Stand

 

5

10

Back Press

 

5

10

Tricks ( Both Sides)

 

 

 

Trick Back Flip

 

 

5

Trick 540

 

 

5

Trick Aerial

 

 

5

Trick Double Leg

 

 

5

Trick Butterfly Twist

 

 

5

Forms ( All That Apply )

 

 

 

Requirement Forms

*

*

*

Weapons Forms

 

*

*

Creative/Musical Forms

 

 

*

Endurance

 

 

 

Walk/Run (Distance) Mile

 

1

2

Jump Rope (Rounds) 1 minute

 

7

10

Bag Work (Rounds) 1 minute

 

7

10