Daily Workout
One of the keys to getting into fighting condition and being physically prepared for the challenge of karate training is having a daily workout. I find the best time to do your daily workout is in the morning. I wake up a little earlier than I would have, get a solid workout in, get a shower, get my coffee, and start my day feeling amazing. The two aspects of the daily karateka workout are the strength and cardio.
Strength
In order to develop your arms, abs, and legs, every day you should get those muscles warmed up and ready for your day, a possible workout, and karate class. To start with, do the following:
Pushups – 40 reps
Mountain Climbers – 25 reps
Flutter Kicks – 25 reps
Diamond Pushups – 25 reps
Leg Lifts – 25 reps
Dips – Maximum You Can
Bicycle – 25 reps
These exercise will give your biceps, triceps, and abs an amazing workout. If you can’t finish the reps, take a one minute break and try to finish however many reps you have left. After five minutes, just move on to the next exercise. In total, you should not spend more than 30 minutes on this part of the workout.
Cardio
Now that we have built up some muscle, let’s slim down a little bit and get our body ready for the day. To do this, do cardio for 30 minutes following your exercise. You can do any exercise you like or mix and match. I tend to run for 15 and use my bicycle for the other 15. Laps in a pool are another great alternative.
Time Constraint
What if you don’t have time to do all of this? Try this modified version that should only take a maximum of 35 minutes. You can probably get it down to 25 minutes after the first week or two of doing it:
Pushups – 40 reps
Leg Lifts – 25 reps
Dips – Maximum You Can
Bicycle – 25 reps
Cardio – 15 minutes
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