Nowakowski's ATA Family Martial Arts

This workout is designed to improve your kicks, even while on the road!

1. 12 squats
2. 12 lunges each leg
3. 12 slow sidekicks each leg (5 seconds out, 5 seconds back)
4. 12 jump tucks - jump and tuck your knees to your chest
5. 12 bungee front kicks each leg
6. 12 bungee round kicks each leg
7. 12 bungee side kicks each leg

The bungee kicks should be done with a bungee cord attached to the kicking leg to provide resistance. If you don't have a bungee cord, just do regular kicks.

One time through is for beginners. Intermediate students should go through everything twice and advanced students should go for three times! This workout has personally improved my kicking, so enjoy!

This is a workout designed to increase kicking endurance. Each set of kicks should be performed as quickly as possible while maintaining good form. The kicks should be "touch and go" style where as soon as you're done with the kick and that leg touches the ground, it should come right back up for the next kick. Here' goes...

To continue with our travel training series, we have... 100 pushups. 'Nuff said. Get started!

This is a great way to train on the road or at home. It's called the ladder and it's deceptively effective. Pick a drill, for example pushups. Start with 2, rest for 30 seconds. Then do 4 pushups, and rest for 30 seconds. Keep adding 2 pushups, but stop short of your max. So, if you can do a maximum of 14 pushups at a time, only ladder up to 12. When you get to 12 pushups, start over with 2. Do that cycle 2-3 times. Here's the workout.

Sometimes you're on the road, either for work or vacation and you want to get some Taekwondo training in. What kind of workout should you do? How long should you train? What if you only have 3 sq feet in the corner of your hotel room? We've got the answers here! Every month or so, I'll be doing a new travel training workout for those students who can't make it to class.

Here's the first one...