Fitness Exercises

Below is a list of exercises that should be done at home to build strength and stamina. Any one of this may be part of a class or a test – be prepared!

Abs Work

• Crunches
• Planks
• Deadbug
• V Sit
• V Sit, extending one arm and opposite leg; alternating.
• Lazy Swimmer
• Crunch and Punch
• V Sit with a twist
• Plank Walkout
• Side Plank Toe Tap
• Side Plank with Raised Leg

Strength + Cardio

• Stance holds
  • Requirements are here.
• Stance Shifts
  • Up to 3 sets of 15 per set.
• Mary Catherines
• Jumping Jacks
• High Knees
• Stamina Requirements
  • 100 punches in 30 seconds
  • 50 front kicks in 30 seconds
  • 60 jumping front kicks in 30 seconds
  • 30 jumping inside/outside crescent kicks in 30 seconds.