OLD WK 5 Online Training, Beginner (White/Yellow/Orange)

Week of April 19, 2020


This week, we should all commit to keeping our arms in the proper position according to what is appropriate for the technique, combination, stance, etc. that we are currently performing. Our bodies naturally use our arms to help maintain balance, usually by outstretching them and using them as counterweights. This is fine if you are an acrobat on a balance beam, but a serious problem for a person defending themselves in a fight. In the latter situation, we require our arms to be ready to strike and block which we cannot do if they are waving, flapping, or anything else unproductive to good self-defense. Every martial artist, regardless of style must consciously train themselves to keep their arms in their proper fighting stance when they are not striking out with them, and resist using them for balance.”
–Sensei Ray


The best way to understand the following workouts is to attend our Online Training Classes on Tuesday and Thursday where you will be able to see an instructor perform and explain them.

Other Videos: There are many other instructional videos here at the Livingston Karate Website that you may wish to refer to. Check them out here: LIVINGSTON KARATE VISUAL TRAINING AIDES


No breaks!
  • 20x Flat-Handed Pushup
  • 20x Reverse Crunches
    • On back with with hands under or next to glutes and knees bent and shins up parallel to floor, slowly lift lower back up bringing knees toward head–not all the way!
  • 10x (military four-count*) Flutter Kicks
    • On back with hands under or next to glutes, scissor legs on each count–lower one leg almost to heel touching floor, raise the other leg to 90 degrees to floor
  • 10x (military four-count*) Lunge
    • Starting with feet together, step forward far enough that you can slowly bend your knees so that the rear knee almost touches the floor, keeping back straight and chin up. Step back with feet together and repeat, alternating sides each time.
* One, two, three, ONE! One, two, three, TWO! One, two, three, THREE!, etc. Doing an exercise ten times with this count would equal a total of forty reps.


Remember to kiai on last technique of each set!
LIGHT contact means a full speed, full power technique that almost touches or barely touches the target. HARD contact means the same techniques actually strike the target with great force.
  • 10x Alternating Sides
    • Front Snap Kick on Target
    • Back Kick on Target
    • Side Kick with Close Fighting Stance*
    • Front Roundhouse with Close Fighting Stance*
* Close Fighting Stance: Front arm chambered for Backhand and guarding face, rear fist on hip ready for Reverse Punch.
Lunge Punch
  • 5x Both Sides
    • Rising Front Roundhouse, Backhand, Reverse Punch, Spin thrust Kick
    • Spin Thrust Kick, Side Kick, Lunge Punch, Reverse Punch
Front Snap Kick
Inside Middle Block
Outside Middle Block
Front Snap Kick
Front Thrust Kick
  • 5x Forward & Backward
    • Front Snap Kick, Inside Middle Block, Straight Punch, Straight Punch
    • Front Thrust Kick, Outside Middle Block, Straight Punch, Straight Punch
Upper Block
  • 5x Forward & Backward
    • Upper Block, Front Snap kick
  • 5x Forward & Backward
    • Knife Hand Strike, Front Snap Kick

FORMS (Kata)

Do not attempt forms that you do not know. If you know part of a form, you may practice that part.
  • White Belt (combination of 6x total, must do each one you know at least twice)
    • Kuk Mu 1
    • Kuk Mu 2
    • Kuk Mu 3
  • Yellow/Orange Belt (once each, or until correct)
    • Chained Kata: Seamlessly link together sections of different kata without stopping: Eight moves of Kuk Mu 1, then eight moves of Kuk Mu 2, then finish with last four moves of Kuk Mu 3
    • Kuk Mu 4
    • Kuk Mu 5
    • Kuk Mu 6
    • Pyong An 1

ONE-STEPS (Kumite)

One Step Lists
  • On Your Striking Target: Light Contact Control THEN Hard Contact Control, 3x each side
    • White Belts
      • All One Steps from the Advanced White Belt list
    • Yellow/Orange Belts
      • All One Steps from the Advanced White Belt AND Yellow Belt lists
COOLDOWN (slow, deep breathing, fill up your lungs on each breath, in through nose, out through mouth throughout cooldown)
  • Side Leg Stretch, 2x each side
  • Peacock Stretch, 2x each side
  • Sitting Middle Stretch
    • Both hands to foot, 2x each side
    • Down to middle, 2x

Excellent work! Continuing your karate training at home means that when we get back into the dojo, you won’t be rusty, you’ll stay strong, and you’ll be closer to getting that next belt!