According to the National Academy of Sports Medicine, circuit training is a “series of exercises that an individual performs one after the other, with minimal rest.” Bodyweight circuit training is practical for karate dojos because these places do not typically have a lot of weights or exercise machines. Karate students can use their own body weight to effectively exercise their legs, abs and arms in the different stations of a circuit. You can also improve your karate techniques while circuit training.
Karate Squats
If you are a karate practitioner, you need to develop strong legs. One of the best bodyweight exercises for building your calves and thighs is the squat. To perform a karate squat, stand with your feet about hip-width apart and put your fists up by your face. Slowly bend your knees and squat down until your thighs are approximately parallel with the floor. Stand back up and execute a front kick with your left leg. Repeat another squat and follow it with a front kick with your right leg. Try to do at least 10 squats and a total of 10 kicks. After a 30-second rest, complete another 10 karate squats.
Sit-up Punches
Another karate bodyweight exercise you can do in your circuit is sit-ups. Sit-ups can strengthen your core muscles. To perform sit-ups, lie on the floor with your knees bent. Have a training partner hold your feet down flat on the floor. Using your abs, sit-up and lift your back off the floor. Upon sitting upright, throw a punch with each fist toward your training partner. Develop your control by not actually hitting your training partner. Lower your upper body back to the floor to complete the sit-up. Try to do at least 12 sit-ups followed by punches each time. Complete 12 more sit-ups after a 30-second break.
Knuckle Push-ups
In karate dojos, students typically do lots of push-ups. Push-ups are a good bodyweight exercise for building your arms, shoulders and chest. To intensify push-ups, karate students sometimes do this exercise on their knuckles. You can toughen your knuckles and strengthen your wrists by doing these push-ups. To complete this station, slowly do eight push-ups on the first two knuckles of each hand. Make sure your fists are tight and your wrists are straight. When you finish the knuckle push-ups, take a 30-second break and do 10 to 15 push-ups on your hands.
One-Legged Hops
To add cardio to your karate circuit training, you can hop around the dojo on one leg. In addition to benefiting your cardiovascular system, one-legged hops can help you improve your balance and agility. This exercise can also improve your hopping and jumping kicks. Try to hop around the dojo on one leg for 30 seconds. Immediately switch legs and hop around on the other leg for 30 seconds. Take a 60-second break and repeat this exercise. Do not attempt one-legged hops if you have ankle, knee or hip problems.
References
- American Council on Exercise: Bodyweight Squat
- "NASM Essentials of Personal Fitness Training"; Michael A. Clark; Scott C. Lucett; Rodney J. Corn; 2008
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