Kinesthetics Exercises

1. Get the heart pumping to increase the blood flow and increase body temperature.
2. Prevent injuries.
3. Improve overall health and muscle strenght.
4. Improve endurance.

Simple exercises:

• Two arm push-ups.
• Sit-ups (crunches).
• Leg lifts.
• Squats.
• Jumping Jacks.

Complex exercises:

• Leg push: Partner up two by two for leg lifts. The partner stands near the head of the one lifting and pushes the legs back down as they come up. They can be pushed straight down or to the sides.
• 3*50s: Perform 50 push-ups, 50 sit-ups and 50 jumping jacks. Repeat at least 3 times.
• Stairs: Run down that back up the stairs. Perform 50 push-ups or 50 sit-ups. Repeat 6 times. The pace should be fast.
• Running/Push-up: As an alternative to the stairs, run around the dojo 5 times and perform 50 sit-ups or 50 push-ups. Repeat 6 times.
• 6 point push-ups: From a standup position, bring your hands to the ground and kick your feet back to land in a push-up position. Perform a full range push-up and get back up. Repeat.
• Duck and roll: Run, pumping up the knees as high as possible. When instructed, hit the deck, roll and get back up as quickly as possible.
• Elbow crawl: Crawl on your belly using only your elbows. Return by crawling on your back using your shoulders.
• Wheelbarrow: Grouped two by two, go across the dojo like a wheelbarrow. At the end, perform 10-20 full range push-ups and return.
• Squat kicks: Perform a full mae-geri w/ significant power between each squat. As an alternative, use a partner and pads for the kicks.
• Combo push-ups: Alternate the push-ups style between: hands together, hands shoulder width, hands wider than shoulders, aikido push up (on the wrist), judo push-ups (both directions). For a total of 6 flavors. At 10/flavor we get a set of 60 push-ups. Repeat if needed.