BASIC EXERCISES

1. Left Forward Stance, Double Punch      Hidari Shizen-Dachi Ni Seiken Chudan-tsuki      1. Right Forward Stance, Double Punch      Migi Shizen-Dachi Ni Seiken Chudan-tsuki      2. Open Leg Stance, Double Middle Punch Left Arm Out      Heiko-Dachi Hidari Ni Seiken Chudan-tsuki      2. Open Leg Stance, Double Middle Punch Right Arm Out      Heiko-Dachi Migi Ni Seiken Chudan-tsuki      3. Open Leg Stance, Double Upper Lip Punch Left Arm Out      Heiko-Dachi Hidari Ni Seiken Jodan-tsuki      3. Open Leg Stance, Double Upper Lip Punch Right Arm Out      Heiko-Dachi Migi Ni Seiken Jodan-tsuki      4. Open Leg Stance, Sweep Foot, Punch Middle, Block Double Bone same      arm      Heiko-Dachi Ashi Barai Chudan-tsuki Chudan-Uke      5. Left Forward Stance Step Cross Body Block      Hidari Shizen-Dachi Uchi-Uke      6. Left Forward Stance Step Single Bone Block      Hidari Shizen-Dachi Kake-Uke      7. Left Forward Stance Step Hand Block      Hidari Shizen-Dachi Shuto-Uke      8. Left Forward Stance Step Double Punch (Kiai)      Hidari Shizen-Dachi Ni Seiken Chudan-Tsuki Ido Kiai Nippon Tsuki      9. Left Forward Stance Step Down Bock      Hidari Shizen-Dachi Gedan-Uke      10. Left Forward Stance Step Double Bone Block      Hidari Shizen-Dachi Chudan-Uke      11. Left Forward Stance Step Head Block      Hidari Shizen-Dachi Jodan-Uke      12. Left Forward Stance Punch Kick Step      Hidari Shizen-Dachi Seiken Jodan-Tsuki (or Seiken Chudan-Tsuki)      Mae-Geri      13. Left Forward Stance Step Single Punch Kiai each punch      Hidari Shizen-Dachi Seiken Chudan-Tsuki Kiai Ippon Tsuki      14. Right Forward Stance Back Leg Front Snap Kick      Migi Shizen-Dachi Mae-Geri      14. Left Forward Stance Back Leg Front Snap Kick      Hidari Shizen-Dachi Mae-Geri      15. Open Leg Stance, Block to the Front Kick to the Side      Heiko-Dachi Mae-Uke Yoko Kin-Geri      16. Attention Stance, Shin Kicks      Musubi-Dachi Shioto-Geri      17. Attention Stance, Side Kicks      Musubi-Dachi Yoko Geri      18. Open Leg Stance, Front Side Kick      Heiko-Dachi Zempo Yoko-Geri      19. Attention Stance, Back Kick      Musubi-Dachi Ushiro-Geri      20. Right Forward Stance Back Leg Side Kick then Front Kick (same leg)      Migi Shizen-Dachi Yoko-Geri Mae-Geri      20. Left Forward Stance Back Leg Side Kick then Front Kick (same leg)      Hidari Shizen-Dachi Yoko-Geri Mae-Geri      21. Right Forward Stance Back Leg Front Kick then Side Kick (same leg)      Migi Shizen-Dachi Mae-Geri Yoko-Geri      21. Left Forward Stance Back Leg Front Kick then Side Kick (same leg)      Hidari Shizen-Dachi Mae-Geri Yoko-Geri      22. Left Forward Stance Step Down Block (slow forward, fast back)      Hidari Shizen-Dachi Gedan-Uke      23. Left Forward Stance Right Arm Out Step Punch (kiai each)      Hidari Shizen-Dachi Gyaku-Tzuki Kiai Ippon Tzuki      24. Left Forward Stance Step Block Sweep Jab      Hidari Shizen-Dachi Chudan-Uke, Kake-Uke, Nukite      25. Push-up Position Toe Strikes      25. Push-up Position Knuckle Strikes      25. Push-up Position Hops on Knuckles      25. Push-ups 30-50      Also you would do Running in Place and Jumping Jacks (side straddle      hops) at the end.