Bonus Workout – Cardio Karate

Beginners can do 30 seconds of exercise with 15-30 seconds break in between.

	Exercise	Sets	Reps	Rest
1	Squat kick	3-4	45sec – 1 min	20-45sec.
2	Pushup to row	3-4	45sec – 1 min	20-45sec.
3	Squat hold with punches	3-4	45sec – 1 min	20-45sec.
4	Lunge back to kick	3-4	45sec – 1 min each side	20-45sec.
5	Knee kick + kick back with other leg	3-4	45sec – 1 min each side	20-45sec.
6	Squat jumps with open palm punch	3-4	45sec – 1 min	20-45sec.
7	Crunch with punches	3-4	45sec – 1 min	20-45sec.
8	Hollow hold with elbow punches	3-4	45sec – 1 min	20-45sec.

1. Squat kick – 45sec – 1 min

2. Pushup to row – 45sec – 1 min

3. Squat hold with punches – 45sec – 1 min

4. Lunge back to kick – 45sec – 1 min each side

5. Knee kick + kick back with other leg – 45sec – 1 min each side

6. Squat jumps with open palm punch – 45sec – 1 min

7. Crunch with punches – 45sec – 1 min

8. Hollow hold with elbow punches – 45sec – 1 min