Taekwondo Training Plan

Warm Up: 1 minute per exercise

• Diamond Push Ups
• Walking Lunges
• Criss Crosses
• Jump Knee Tuck Burpees
• Triceps Dips Negatives Only

Taekwondo Training

• Jab (25 reps) Cross (25 reps) Jab Cross Combo (25 reps)
• Hook (25 reps) Uppercut (25 reps) Hook Uppercut Combo (25 reps)
• Beet Chagi Roundhouse Kick Combo, Axe Kick Roundhouse Kick Combo
• Beet Chagi Back Kick Combo, Beet Chagi 180 Hook Kick Combo
  • 20 reps per side per combo
• Back Fist (25 reps) Back Fist, Punch Combo (25 reps)
• Back Fist, Ridgehand Combo (25 reps)
• Basic Two Counts (25 reps per combo)
  • Jab, Rear Leg Roundhouse Kick
  • Cross, Lead Leg Roundhouse Kick
  • Lead Hook, Rear Leg Roundhouse Kick
  • Rear Uppercut, Lead Leg Roundhouse Kick

Cool Down ( 1 minute per exercise)

• Diamond Push Ups
• Walking Lunges
• Criss Crosses
• Jump Knee Tuck Burpees
• Triceps Dips Negatives Only

Stretch: Stretching Routine – or – Joint Mobility

Black / Master’s Training

Demo Team

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Lil Dragons Video

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Fitness Kickboxing Video

• OR –

Warm Up: 30 seconds each exercise for 4 rounds

• Diamond Push Ups
• Walking Lunges
• Criss Crosses
• Jump Knee Tuck Burpees

Circuit #1: 2 minutes each exercise for 2 rounds

• Lead Hook Punch, Rear Leg Roundhouse Kick Combo
• 2 Punches, 2 Burpees, 3 Punches, 3 Burpees, 4 Punches, 4 Burpees, etc,.
• Jab, Cross, Knee, Knee, Roundhouse Kick, Roundhouse Kick Combo

Circuit #2: 2 minutes each exercise for 2 rounds

• Chest Dips
• Jab, Cross, Uppercut, Uppercut Combo
• Squat and Axe Kick (Alternating Legs)

Stretch: Take 5-10 minutes to lightly stretch yourself out

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