Cardio Karate...You gotta want it!

First 32

• Move right with 2 traveling squats and a right knife hand strike / repeat moving left
• Move forward with 2 step touches and 2 jabs (right lead, continue forward by switching sides (left lead) jab 2
• Same thing back...(so this turns out to be 2 right jabs and then 2 left jabs moving forward/ two left jabs and then two right jabs moving back)

Second 32

• Grapevine right - bob and weave with 2 punches
• Grapevine left bob and weave with 2 hooks
• Grapevine right - bob and weave with 2 upper cuts
• Grapevine left bob and weave with 2 elbow strikes

Third 32

• 4 Front kicks moving forward - 4 side kicks in place
• 4 Back kicks moving back, 4 side kicks in place

Fourth 32

• Shuffle right hold and slow punch (right left right left)/
• Shuffle left and slow punch (left right left right)
• Repeat but with a flurry punch

Fifth 32

• 4 Knee kicks forward (add a head smash if you like)
• (Remember it's a STEP then a knee...)
• Step touch back with reverse elbow strike to imaginary opponent behind you.
• Do this twice.

Last 32

• Single single double front kicks 16 counts
• Single single double side kicks 16 counts

Without the warm up and cool down, this routine usually takes around 30-35 minutes counting teaching time. Remember this also counts the add on time. Learn the first 32 do it a couple of times...add the second. Do that a couple of times and add the third and so on until you have a combination that is 12 sets of 32 counts long counting the left repeat.

I break each of the segments down and teach it in parts. Everybody has their own way of breaking things down. If you need any help with this one, please email me.

I love my aerobics classes but I especially enjoy teaching Cardio Karate since I will be testing for my first degree black belt in March! Have fun with it!

Laura http://home.switchboard.com/LKamienski

"The destination is not the purpose of a journey; death is not the purpose of life." -Thich Nhat Hanh

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