8/20/2018
4:30 am
Ki exercises
Basic strikes
Tension kicking
Combinations
Stick work
33 minutes
Circuits X 3
One Leg Extension
One Leg Curl
Tension Squats X 10
Iron Mikes (leg lunges) X 12 each side
Hamstring/Hip DVR X 10
Circuits X 3
Swoboda Side Bend X 10 each side
Pilates Situp with tension X 12
Swoboda Crunch X 12
Leg Raise X 25
Stomach Snaps X 10
Good Mornings with tension X 10
34 minutes for both sets of circuits
Bondservants, be obedient to those who are your masters according to the flesh, with fear and trembling, in sincerity of heart, as to Christ; not with eyeservice, as men-pleasers, but as bondservants of Christ, doing the will of God from the heart, with goodwill doing service, as to the Lord, and not to men, knowing that whatever good anyone does, he will receive the same from the Lord, whether he is a slave or free. Ephesians 6:5-8 KJV
8/21/2018
4:50 am
Ton Jon Ho Hup
Basic strikes and blocking
Shadow throwing
Tension kicking
Circuits X 4
DVR Leg Extension X 10 each side
Liederman Leg Pressout X 5 each side
Step-ups on a chair X 12 each side
Hip and Hamstring DSR X 10
One leg calf raise X 20 each side
50 minutes total
Keep thy tongue from evil, and thy lips from speaking guile. Psalm 34:13 KJV