08/22/2026
🥋 TKD Home Workout
arm-Up (3 Minutes)
- umping Jacks: 45 seconds
- igh Knees: 45 seconds
- rm Circles & Hip Swirls: 45 seconds
- ynamic Leg Swings (Front & Side): 45 seconds
art 1: Kick-Power & Leg Conditioning (2 Rounds)
*erform each exercise for 45 seconds, followed by 15 seconds of rest.*
- . Chamber Holds & Extension Slow Burn
- *ow to do it:* Lift into a Roundhouse or Side Kick chamber, extend the kick out slowly, hold for 2 seconds, retract, and repeat without putting your foot down. Switch legs halfway
- . Squat to Front Kick
- *ow to do it:* Perform a full squat, explode up, and deliver a crisp Front Kick. Alternate legs each rep.
- . Speed Guard Switches & Sprawls
- *ow to do it:* Bounce in your fighting stance, quick-switch your guard 4 times, drop into a fast sprawl/burpee, and pop back up to your stance.
art 2: Core & Balance Stability (2 Rounds)
*erform each exercise for 45 seconds, followed by 15 seconds of rest.*
- . Plank with Guard Taps
- *ow to do it:* Hold a strong high plank. Alternate lifting one hand to touch the opposite shoulder while keeping your hips completely still.
- . Guard-Up Russian Twists
- *ow to do it:* Sit on the floor, lift your feet, keep hands in tight fighting guard, and rotate your torso side to side.
- . Single-Leg Balance Hops
- *ow to do it:* Stand on one leg in a knee-up chamber. Hop 3 times forward, 3 times back, and switch legs.
art 3: The 60-Second Finisher
- ast-Paced Shadow Sparring (1 Minute Non-Stop):
ight on your feet, throw combination kicks, footwork angles, and hands up! End with a strong *Kihap*!
ool-Down & Stretches (2 Minutes)
- utterflies: 30 seconds (Groin/Hip opener)
- eated Straddle Stretch: 45 seconds (Hamstrings/Adductors)
- obra Stretch: 45 seconds (Abs/Lower back)
