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Self-Train Inspiration: Core & upper body karate conditioning exercises

Staying at home this month? Now is a great time to explore ways to train by oneself and at home! While group training is on hiatus, karateka must be vigilant in self-training now more than ever to polish technique and improve overall fitness level.

Check out core & upper body conditioning exercises for martial artists below. All can be performed at home by oneself using bodyweight, resistance bands & common household items, like a bag of cat food.

Self-training workout inspiration by Kaitlin Baudier.

Core & upper body karate conditioning workout

Some recommendations for repetitions, in the order they appear in the video:

0:00 punching and draw hand while keeping tension on circular resistance band - 30x hands open, 30x hands in fists

0:35 double hikite (draw hand) with opposing resistance band - 40x to the hip, 40x to the shoulder

1:09 hikite to opposite hip - 40x left arm, 40x right arm

1:20 hikite/nagashiuke to the opposite shoulder - 40x left arm, 40x right arm

1:26 towel under arm sideways movement (static) - walk out until moderate tension (varies by person), hold arm in a static 90 degree position for 30 seconds. Repeat 5 times per arm, repeat on each arm in the opposite direction (practicing both outward and. inward tension).

1:38 towel under arm sideways movement (dynamic) - walk out until moderate tension, this time, bend arm inwards. 20x per arm, repeat in opposite direction.

1:54 knuckle planks - 60s both hands, 60s right hand only, 60s left hand only

2:23 sidelying shoulder external rotation with towel and dumbell - 20x each arm

2:44 Prone scapular retraction (static) - while holding dumbells, lie on your stomach, if possible a chair will allow for simultaneous leg lift excercise, open up your arms and hold in this position as long as you are able, 3x

2:56 Prone scapular retraction (dynamic) - while holding dumbells, lie on your stomach, if possible a chair will allow for simultaneous leg lift excercise, open up your arms and close them, 30x

3:24 Weight bag lunge - 50x

3:32 Weight bag zenkutsu-dachi - 50x

3:54 Shiko (how to video here) - Try for 50x!

What's your self-training routine? Share your home training workout or video at LAKarateAssociation@gmail.com to be part of the LKA Home Training Challenge!

 

Louisiana Karate Association

706-C Phosphor Ave

Metairie, LA 70005

504-835-6825

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