The following warm ups are intended for class use and also for your own personal training. Understand though, they are only guidelines. They are not to be taken as commandments, written in stone. You would be wise to speak with a sensei for more specific advise regarding your training from time to time.

Here is something to keep in mind. "Nothing great was ever accomplished without enthusiasm." Seek to cultivate an enthusiasm in all area's of your life and you will be transformed into a new person. You will accomplish more and better things than most people dream of doing. We can all benefit from greater enthusiasm.

Karate done without strong spirit is empty and dead, it has little value. Karate done with great spirit is alive, it allows the weak to become strong, the strong to grow gentle, and the clumsy to learn agility.

Training advice fromSensei to student
1. Regular, consistent training is essential. Three to six days a week is recommended. Every practice needn't be 2 hours long. Even a 20 minute practice is very helpful.
2. Physical training should focus on four general areas.
    a. Developing strong technique
    b. Developing fast technique
    c. Developing effective technique
    d. Developing overall fitness and well-being
3. Be patient, many thousands of repetitions will be necessary to really master these skills. Practice your techniques in the air, on a heavy bag, on a makiwara, and on people. Above all, practice.
4. Careful, progressive makiwara training should begin around green belt. See the sensei for details.
5. Eat well, sleep well, drink lots of water and have fun. 6. Lastly, work at developing a strong fighting spirit, never give up, start the battle again each morning. Never give in.

Karate Warm ups

Routine Number 1
1. 5 minutes of jumping jacks/running in place
2. 3 Push ups in stages with maintains
3. 3. Push ups (double shoulder width) in stages with maintains
4. 25 Double crunches
5. 60 Seconds - leg maintains (with twists)
6. Horse stance - 10 arm swings forward and 10 back
7. 50 lunges
8. 30 Squat front kicks
9. Stretches
    a. Sit with legs straight out. Lean forward (not down) and reach as far forward         as you can (30 seconds)
    b. Shoulder width (30 seconds)
    c. Repeat, increasing width 6 inches each time

** Note - when stretching, keep your legs and back straight. **

Routine Number 2
1. 5 minutes doing step ups
2. 50 lunges
3. 50 squats
4. 50 double shoulder width squats
5. 50 alternating knee raises
6. 8-Point crunch routine (15 reps each)
7. 20 side to side leg swings (with front drop)
8. 5-Point push up routine
    a. 5 reps each
    b. 4 reps each
    c. 3 reps each
9. Standing stretches
    a. Feet together - 20 seconds
    b. Shoulder width - 20 seconds
    c. Repeat adding 6 inches until at a full split

Routine Number 3
1. 5 Minutes of running or doing steps
2. 3 sets of 8 knuckle push ups (feet elevated)
3. 3 sets of 8 push ups (dble width/elevated)
4. 2 sets of 6 tent push ups
5. 8-Point crunch routine - 20 reps each
6. 20 side to side swings (with front drop)
7. 60 seconds leg maintains (with twist)
8. 3 sets of 8 knuckle/diamond push ups
9. 3 sets of 8 knuckle/tricept push ups
10. 3 sets of 8 two chair dips
11. 1 minute of heel raises
12. 1 minute of toe raises (repeat 11 & 12)
13. 3-Point squat routine 20 reps each (holding a 50lb bag)
14. 50 lunges (with bag) - repeat 13 & 14
15. 100 squat runs (repeat after 15 seconds)
16. Sitting stretches for 5-10 minutes

Good posture is very important to get the full benefit from any exercise. It also lessons the chance of injury.