This workout focuses on your arms and should take about 50 minutes to complete.

The Upper Body Workout

1. Warm up

Always warm up thoroughly before exercise

 2. Saiken

Standard Saiken with 10 counts for each of the following:

• Oi-Zuki Chudan
• Oi-Zuki Jodan
• Tate-Zuki Chudan
• Tate-Zuki Jodan
• Ura-Zuki Chudan
• Ura-Zuki Jodan
• Ren-Zuki Chudan
• Ren-Zuki Jodan
• Sanbon-Zuki

Tighten your abdomen, grip the floor with your toes and don’t forget to breathe.

Perform 2 reps of this

3. Sonaba-Zuki

Repeat the techniques from step 2 but in Kiba-Dachi.

Tighten your abdomen, grip the floor with your toes and don’t forget to breathe.

Perform 2 reps of this.

4. Kara-Zuki

Perform 2 counts of 10 for each of the following:

Kara-Zuki-Ni

• Oi-Zuki Chudan
• Oi-Zuki Jodan
• Mawashi-Empi-Uchi
• Age-Empi-Uchi

Kara-Zuki-San

• Oi-Zuki Chudan
• Oi-Zuki Jodan
• Mawashi-Empi-Uchi
• Age-Empi-Uchi
• Mawashi-Empi-Uchi, Age-Empi-Uchi

5. Kihon-Yon-Dosa

• 1 x slowly
• 2 x medium speed
• 2 x full speed
• 1 x slowly

6. Kihon-Uke-Kami

Kihon-Uke-Kami-Yon

This is similar to Kihon-Yon-Dosa but with a simultaneous block and punch.

• 1 x slowly
• 2 x medium speed
• 2 x full speed
• 1 x slowly

Kihon-Uke-Kami-Yon

This is the same as Kihon-Uke-Kami-Yon but with an additional Mae-Geri after the Gyaku-Zuki

• 1 x slowly
• 2 x medium speed
• 2 x full speed
• 1 x slowly

7. Cool down

Always cool down and stretch thoroughly after exercise