This workout focuses on the footwork and transitions of the fourth Heian Kata, Heian Yondan. 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 Yondan Workout
1. Warm up
Always warm up thoroughly before exercise
2. Kata
Heian Yondan – 1 x slowly (no rest)
Focus on breathing
Heian Yondan – 2 x medium speed (10 second rest between each)
Focus on technique and Embusen
Heian Yondan – 3 x full speed (10 second rest between each)
Focus on crisp technique and power
Heian Yondan – 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.
Focus on balance. Look first and spin fast.
Alternate between the 1st and 2nd moves of the Kata (from Yoi)
Alternate between the 1st and 2nd Yoko-Geri-Kekomi from the Kata (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 top move of the Kata up to the turn (from left Zenkutso-Dachi)
Perform the mirror of the above
90o left double block in Zenkuto-Dachi (3rd move of the kata from right Kokutsu-Dachi)
90o right double block in Zenkuto-Dachi (mirror of above)
Right Jodan-Mae-Geri-Kekomi, Ren-Zuki into right Zenkutso-Dachi (from left Kokutsu-Dachi)
Left Jodan-Mae-Geri-Kekomi, Ren-Zuki into left Zenkutso-Dachi (from right Kokutsu-Dachi)
5. Kata
Heian Yondan – 1 x slow (no rest)
Focus on breathing
Heian Yondan – 2 x medium (10 second rest between each)
Focus on technique and Embusen
Heian Yondan – 3 x fast (10 second rest between each)
Focus on crisp technique and power
Heian Yondan – 1 x slow
Control your breathing
6. Cool down
Always cool down and stretch thoroughly after exercise