Bonus Workout – Cardio Karate

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

 ExerciseSetsRepsRest
1Squat kick3-445sec – 1 min20-45sec.
2Pushup to row3-445sec – 1 min20-45sec.
3Squat hold with punches3-445sec – 1 min20-45sec.
4Lunge back to kick3-445sec – 1 min each side20-45sec.
5Knee kick + kick back with other leg3-445sec – 1 min each side20-45sec.
6Squat jumps with open palm punch3-445sec – 1 min20-45sec.
7Crunch with punches3-445sec – 1 min20-45sec.
8Hollow hold with elbow punches3-445sec – 1 min20-45sec.

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