fbpx
271 Spring Street., Cobourg ON K9A 3K3
905-373-0032
 

December's TKD, LD, KB Training Plans

Here is the training plans for the month of December for TKD, LD, KB

Monday’s Taekwondo

Do 25-50 reps of each Push Up

Practice each Pattern/Form once up to your level.

Practice your Pattern/Form 10 times

Practice Stand Up In Base for 5-10 minutes

Tuesday’s Taekwondo

Do 25-50 reps of each Leg Exercise

Practice each One Step Twice up to your level

Practice your One Steps 15 time each

Practice Trap and Roll for 5-10 minutes

Wednesday’s Taekwondo

Do 25-50 reps of each Core Exercise

Practice each kick 10 times per leg

Bonus: Add a second and third kick to the first one to make a three kick combination

Black Belt Club/Master’s Club

Practice your weapon form at least 10-15 times

Oct, Nov, Dec is Nunchakus for BBC/MC members

Practice Stand Up In Base for 5-10 minutes

Thursday’s Taekwondo

Do 10-15 reps of each Burpee Exercise

Practice each Four Corners at least twice

Practice the ones you feel you need to improve upon at least five to ten times

Practice Trap and Roll for 5-10 minutes

Friday’s Taekwondo

Do 15-25 reps of each Dips Exercise

Do 1 set of as many reps as you can for each Pull Up Exercise

Practice the following combos between 15-20 times per side and add a rear leg roundhouse kick to the head of the combo

Practice Stand Up In Base for 5-10 minutes

Saturday’s Taekwondo

Pick one of each exercise and do 25-50 reps. Repeat twice

Practice each kick 10-15 times per side

Practice two kick combos for 5-10 minutes

Black Belt Club/Master’s Club

Practice your weapon form at least 10-15 times

Oct, Nov, Dec is Nunchakus for BBC/MC members

Practice Trap and Roll for 5-10 minutes



Monday’s Lil’ Dragons

Tuesday’s Lil’ Dragons

Wednesday’s Lil’ Dragons

Thursday’s Lil’ Dragons

Friday’s Lil’ Dragons

Saturday’s Lil’ Dragons



Monday’s Fitness Kickboxing

  • or –

Do 100 reps of each exercise / combination

  • Push Ups
  • Jab Cross
  • Squats
  • Front Kicks
  • Crunches
  • Jab Cross Roundhouse Kick
  • Jumping Jacks
  • Squat and Side Kick (Alternating Legs)
  • Leg Raises
  • Jab Cross Sprawl

Stretch: Stretching Routine – or – Joint Mobility

Tuesday’s Fitness Kickboxing

  • or –

Warm Up: 30 seconds each exercise for 4 rounds

Circuit #1: 2 minutes each exercise for 2 rounds

  • 20 Punches, 10 Diamond Push Ups
  • Jab, Cross, Knee, Knee
  • 20 Punches, 10 Incline Push Ups

Circuit #2: 2 minutes each exercise for 2 rounds

  • Jab, Cross, Sprawl, Knee, Knee
  • 10 Diamond Push Ups, 10 Jump Squats,
  • Jab, Cross, 10 Mountain Climbers, Front Kick, Front Kick, 2 Burpees

Stretch: Stretching Routine – or – Joint Mobility

Wednesday’s Fitness Kickboxing

  • or –

Warm Up: 30 seconds each exercise for 4 rounds

Circuit #1: 2 minutes each exercise for 2 rounds

  • Plank with Knees to Elbows
  • Jab, Cross, Sprawl, Front Kick, Front Kick
  • 20 Punches, 20 Mountain Climbers

Circuit #2: 2 minutes each exercise for 2 rounds

  • Sit ups with Jab Cross at the top of the sit up
  • Jab, Jab, Jab, Cross to the Left, then to the right, etc,.
  • 20 Criss Crosses, 20 Crunches

Stretch: Stretching Routine – or – Joint Mobility

Thursday’s Fitness Kickboxing

  • or –

Warm Up: 30 seconds each exercise for 4 rounds

Circuit #1: 2 minutes each exercise for 2 rounds

  • Jab, Cross, Hook, Hook
  • Jab, Cross, Jab, Double Roundhouse, Burpee
  • 10 Punches, 10 Push Ups, 8 Punches, 8 Push ups, 6s, 4s, 2s, 4s, 6s, etc,.

Circuit #2: 2 minutes each exercise for 2 rounds

  • Squat, Front Kick
  • Lunge, Front Kick
  • Jump Squat, Push Up

Stretch: Stretching Routine – or – Joint Mobility

Friday’s Fitness Kickboxing

  • or –

Warm Up: 30 seconds each exercise for 4 rounds

Circuit #1: 2 minutes each exercise for 2 rounds

  • Jab, Roundhouse Kick, Cross, Roundhouse Kick
  • 10 Punches, 10 Push Ups
  • 5 Roundhouse Kicks on Left, 5 Roundhouse Kicks on Right

Circuit #2: 2 minutes each exercise for 2 rounds

  • 10 Hook Punches, 10 Triceps Dips
  • Jab, Jab, Jab, Cross, Sprawl, Double Roundhouse Kick
  • 10 Punches, 5 Roundhouse on Left, 10 Punches, 5 Roundhouse on Right

Stretch: Stretching Routine – or – Joint Mobility

Saturday’s Fitness Kickboxing

  • or –

Warm Up: 30 seconds each exercise for 4 rounds

Circuit #1: 2 minutes each exercise for 2 rounds

  • Jab, Cross, Jab, Back Kick
  • Squat and Roundhouse (Alternating Legs)
  • Jab, Cross, Burpee, Front Kick, Front Kick

Circuit #2: 2 minutes each exercise for 2 rounds

  • Jab, Jab, Jab, Cross, Roundhouse Kick
  • Lunge and Front Kick (Alternating Legs)
  • Back Kick and Squat (Alternating Legs)

Stretch: Stretching Routine – or – Joint Mobility