OVERVIEW:
This video is called Cardio Karate. It is an easy to follow, fast paced workout video for everyone of all ranks and ages brought to you by the Orange County Irvine Goshin Kai (OCIGK) Goju Ryu karate school. After the warmups, you'll get a great workout in 15 minutes. This is something you can do everyday to stay in great shape.

OBJECTIVE:
Beginner: Seek to complete the workout from start to finish without stopping. You should be sweating and breathing hard at the completion of your workout.

Intermediate: Seek to complete the workout 2 times back-to-back without stopping. You should be sweating and breathing hard at the completion of your workout.

Advanced: Before starting the workout, choose a kata and complete it 5-times (incrementally faster each time) before starting the workout, then complete the workout 2-times back-to-back without stopping.

The sequence is as follows:
- Stretching and warmup
- Blocks (uke)
- Punches (tsuki)
- Kicks (geri)
- Burnout and cool-down

EQUIPMENT REQUIRED: None

AREA REQUIRED: Enough to execute fully extended hand and foot techniques without contacting anything else.

TRAINING TIPS:
1) We recommend that you are in your uniform when doing this workout. Of course, doing the workout in sweats or other workout clothes would be fine, having your uniform on will ensure that you are in a karate mindset, reminding you of the power and technique that you should put into the work out, rather than simply movement.

2) Ensure the techniques include mid-to high power. This helps incorporate an anaerobic element to the exercise.

3) Ensure each technique is completed properly, although it does not have to be “perfect” technique.

4) If you are doing this workout correctly, you should be breathing hard and sweating at the end of this workout.

5) Figure out the correct pace for your fitness level.

a) If you find yourself having to stop before the workout is complete, that means you are going too fast. Slow down to a slower pace.

b) If you find that at the end of the workout you are not exerted enough, that means that you are going to slow. Pick up your pace so that you are breathing hard (hard enough so that it is slightly difficult to speak), but can continue.

Arigato,
OCIGK Staff

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