Warm-Up: (6-10 min)
-Walk 50 steps forward and 50 steps backward in 4 different stances of your choice. Make each step look good.
Work-Out: (15 min)
100 shuto uchi uchi
20 jodan mawashi geri
Technique Focus: (15 min)
-15 gedan spinning back kicks off each leg
-15 chudan spinning back kicks off each leg
-15 jodan spinning back kicks off each leg
**During this process, be aware of what your feet are doing and what your head is doing when you pull off your best kicks**
Cool-Down: (5 min)
-Cat/Cow back stretch (10 reps up/down)
-Child’s Pose to low or high cobra pose (10 reps back/forth)
-Seated torso twist stretch (30 sec/side)
-From standing with feet together, slowly round one vertebra at a time, high to low, until you are completely bent over. Then, just as slowly, uncurl all the way to standing. Do this a total of three times.