White Belt Class no. 3 - Trithletes Club

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Basics of TaeKwonDo Class No.3

Warmup (Each Exercise for 30sec with no rest)

  1. Jumping Jacks
  2. Leg crosses in juming jacks
  3. Trunk twists
  4. Hips twists
  5. Hips rotation in open legs.
  6. Knee circles
  7. Leg stretching dynamic situps side-by-side full feet, and toe
  8. Socket Stretch 
  9. Lunges forward: Steps 20x 

Punches (Jireugi):

  1. Jab(20x both Sides)
  2. Jab with forward Step 20x each
  3. Cross 20x Both Sides
  4. Jab + Cross with forward Step

Punches + Kicks:

  1. Jab + Front Leg small step moving forward with little pivot + Rear Leg kick (Dollyo Chagi)
  2. Cross + Rear Leg Step Forward/Diagonal/Side half Pivot + Lead Leg Kick (Dollyo Chagi)

Conditioning:

  1. Pushups 5sec hold down and up do this for 1 min
  2. Plank Side Center Side 30sec each

Cool down:

  1. Shoulder Stretch
  2. Chest Stretch
  3. Tricep Stretch
  4. Cobra Stretch
  5. Socket Stretch
  6. Sitting on one leg Hamstring Stretch
  7. Horse Squat Stretch
  8. Hip Twists
  9. Butterfly

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