Happy Labor Day, a time to honor the achievements of workers and the spirit of hard work, what better way to celebrate than by engaging in a Taekwondo-inspired workout? Taekwondo, a Korean martial art known for its emphasis on head-height kicks, jumping and spinning kicks, and fast kicking techniques, offers a unique and invigorating way to build strength, improve flexibility, and enhance mental discipline. This workout is designed for Taekwondo practitioners of all levels, offering a blend of traditional techniques and modern fitness principles.
Warm-Up (10 minutes)
1. Jogging and Dynamic Stretching (5 minutes)
Start with a light 2-3 minute jog to increase your heart rate. Follow up with joint rotations for neck, shoulders, torso, hips, knees and ankles. Then do some dynamic stretches, such as leg swings (front, back, side) and arm circles, to prepare your muscles for the workout.
2. Taekwondo Basic Movements (5 minutes)
Perform basic Taekwondo stances, blocks, and punches to further warm up your body. Focus on proper form and fluidity of movement. Practice each of the following for one 45 seconds with 15 second rest.
- Alternating left/right middle punches in a middle stance.
- Alternating left/right front kicks (in place or walking).
- Alternating left/right low blocks in middle stance.
- Alternating left/right round kicks (in place or walking).
- Alternating left/right starting in front stance, front kick, landing in front stance doing combo low block-reverse punch
Core Workout (30 minutes)
1. Poomsae Practice (10 minutes)
Poomsae, or forms, are a series of defensive and offensive movements performed against imaginary opponents. Practice your current poomsae or learn a new one, focusing on precision and control. Try chunking: Divide your poomsae into “pooms” or sections and drill those individual sections deliberately focusing on little errors so that you improve those small mistakes.
2. Kicking Drills (10 minutes)
Engage in various kicking drills, such as front kicks, roundhouse kicks, and sidekicks. Concentrate on technique, balance, and power. Try one set of 10 repetitions each side of these kicks:
- Axe kick
- Side kick
- Hook kick
- Spinning crescent kick (take out the spinning for less advanced individuals)
- Spinning hook kick (substitute double or triple round kick without placing foot on floor between kicks)
3. Strength Training (10 minutes)
Incorporate strength training exercises like push-ups, squats, and lunges. Add a Taekwondo twist by performing these exercises in a fighting stance or with explosive movements. Try these until failure/exhaustion:
- Deep slow squats
- Push ups
- Side lunges
- Good mornings
- Finish with Leg Raises
Cardio Blast (20 minutes)
1. Sparring Drills (10 minutes)
Partner up for light, controlled sparring. Focus on footwork, speed, and reaction time. If you don’t have a partner, shadow sparring is a great alternative. You can also substitute sparring combinations such as:
- Jab, cross, front kick
- Jab, cross, round kick
- Jab, cross, front-round kick
- Jab, cross, front-round kick, back kick
- Jab, cross, front-round kick, back kick, inside crescent kick
2. High-Intensity Interval Training (HIIT) (10 minutes)
Mix Taekwondo techniques with high-intensity exercises. For example, perform 30 seconds of burpees followed by 30 seconds of fast-paced kicking drills. Repeat this cycle for 10 minutes. Or for less conditioned individuals, try slamming a ball on the floor for 30 seconds and then the kicking drills. Kicking drill ideas can include:
- 50 flutter kicks
- 50 high knees
- 50 round kicks holding on to chair, wall or balance bar
- 50 hook kicks holding on to chair, wall or balance bar
Cool Down and Stretching (15 minutes)
1. Static Stretching (10 minutes)
Finish with static stretches targeting the major muscle groups used in Taekwondo. Hold each stretch for at least 30 seconds, focusing on relaxation and improving flexibility. Try these:
- Sit on floor with legs in front of you together and try to reach down to your toes with your hands.
- Sit on floor with legs open as wide as you can and reach in front of you with hands. More difficult if you can get elbows on the ground or aim for chest/forehead on ground.
- Do the same as the last one but stretch to the left 30 seconds and then back to the middle followed by the right side for 30 seconds and finish back in the middle for 30 seconds.
- Place both legs straight in front and pick one up and place it over the other and bring your knee up. Hug your knee as close to chest as you can. Do one side 30 second and then switch to the other side also for 30 seconds.
2. Meditation Breathing Exercise (5 minutes)
Engage in deep breathing exercises to calm your heart rate and relax your body. Close your eyes. Take a deep breath in your nose and breathe out your mouth. Focus on inhaling deeply and exhaling slowly. Notice how it feels to breath deeply and slowly and how it feels for the air to go in your nose, filling your lungs and then leaving your lungs and out your mouth through your lips. It’s perfectly normal to get distracted but when you notice being distracted, simply refocus on your breathing without judgement or criticism. That’s it! That’s meditation. For extra relaxation, lay down with hands next to you while you do this and try not to fall asleep.
Conclusion
This Labor Day, embrace the spirit of hard work and dedication with a Taekwondo-inspired workout. Not only will you honor the essence of the holiday, but you’ll also reap the benefits of improved physical fitness and mental fortitude. Remember, the key to success in Taekwondo, as in life, lies in consistent practice and unwavering discipline.
Tips for Practitioners
- Listen to your body and adjust the intensity of the workout as needed.
- Hydrate well before, during, and after the workout.
- Focus on proper form to avoid injury and maximize the benefits of each exercise.
Whether you’re a seasoned Taekwondo practitioner or just starting out, this workout is a great way to celebrate Labor Day while staying true to the principles of Taekwondo. Embrace the challenge, enjoy the process, and let the spirit of Taekwondo guide you.
Written by AI & Reviewed by Clinical Psychologist & Head Coach: Yoendry Torres, Psy.D.
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