The Heian Godan Workout

This workout focuses on the footwork and transitions of the fourth Heian Kata, Heian Godan.  The workout starts with a warm up, then moves on to the Kata, gradually building up speed.   The Kihon focuses on repetitions of the key turns as well as the two main stances.  Finally, we finish off with more reps of the Kata before the warm down.

The Heian Godan Workout

1. Warm up

Always warm up thoroughly before exercise


2. Kata

Heian Godan – 1 x slowly (no rest)

Focus on breathing

Heian Godan – 2 x medium speed (10 second rest between each)

Focus on technique and Embusen

Heian Godan – 3 x full speed (10 second rest between each)

Focus on crisp technique and power

Heian Godan – 1 x slow

Control your breathing


3. Kara-Zuki-Ni

2 reps of each of the following, starting off with medium speed for the first rep and full speed for the last.

Pay attention to your timing.

Alternate between the 1st and 2nd moves of the Kata (from Yoi)

Alternate between the final two moves from the Kata (starting from Yoi)

4. Kihon

10 reps of each of the following, starting off at medium speed then building to full speed.

Focus on crisp techniques and stability.

Perform the jump from the Kata (from left Kokutso-Dachi)

Perform the mirror of the above

Perform the jump from the Kata up to the Morote-Uke (from left Kokutso-Dachi)

Perform the mirror of the above

5th move from the Kata starting from the double block in Zenkutso-Dachi up to a right Oi-Zuki Zenkutso-Dachi

Perform the mirror of the above


5. Kata

Heian Godan – 1 x slow (no rest)

Focus on breathing

Heian Godan – 2 x medium (10 second rest between each)

Focus on technique and Embusen

Heian Godan – 3 x fast (10 second rest between each)

Focus on crisp technique and power

Heian Godan – 1 x slow

Control your breathing

6. Cool down

Always cool down and stretch thoroughly after exercise

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