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Beginner and Advanced Exercises Targeting Below Muscle Groups




Chest (Pectorals)/ Back



Shoulders (Deltoids)





The Circuit

1. Burpees 60 seconds work and 30 seconds rest.

2. Jump Rope 60 Seconds work and 30 seconds rest.

3. Push ups 60 seconds work and 30 seconds rest.

4. Sumo Squats 60 Seconds work 30 seconds rest.

5. Crunches 60 seconds work 30 seconds rest.


Burpees are a full body exercise, and is sometimes referred to as the squat thrust. it is simple to execute but very intense: Begin in a standing position. Drop into a squat position with your hands on the ground and your knees bent. 

Kick your feet back, whilst keeping your arms extended. Immediately return you feet to the squat position. Stand up from the squat position. Repeat for 60 seconds, then rest for 30. For an extra challenge add a jump at the end.

Jumping Rope

During execution, jump 1 to 2 inches off floor, giving the rope just enough space to slip under your feet. when jumping rope, only the balls of your feet should touch the floor. Keep your elbows close to your sides as you turn the rope.

Movement should generate from your wrists and forearms not your shoulders. If you get tired before the time is up, release the rope, but keep your arms and legs going. Using the right length of rope is key, perform this simple test to see if your rope is the right length: Place 1 foot in the centre of the rope and lift the handles- they should not go past your armpits. Repeat for 60 seconds, then rest for 30.

Push Ups

With the balls of your feet on the ground and your arms fully extended at right angles to the ground, begin lowering your chest towards the ground. Do not let your chest touch the ground at any time. Lower yourself until you are, approximately, one fist height from the ground. Stop and push up, breathe out as you push up. Keep your head facing forwards. Avoid having your arms angled above your head. Be sure to do complete push ups each time. Vary your routine; integrating push ups on fists, superman push ups, finger tip push ups and triangle push ups into your routine. Repeat for 30 Seconds, then rest for 30.

The Sumo Squat

This exercise is recommended to improve flexibility of the groin, hips and legs. Begin with your feet wider than shoulder width apart, toes pointed out and knees over toes like a sumo wrestler, hence the name. Keep your back straight, chest pushed out and abs tight throughout the move. Squat down until your thighs are parallel to the ground. Focus on sitting down rather than bending your knees to reduced strain on your knees. Keep your weight on your heels throughout the exercise on maintain a straight posture. Push off with your heels at the bottom of your move, squeezing the glutes and inner thighs until you are back in the starting position. The goal for this exercise is to maintain perfect alignment throughout. Repeat for 60 seconds, rest for 30.


Lie on your back with your knees bent and feet flat to the floor,  shoulder width apart. Place your hands at the side of your head. Holding your neck, or head, during this exercise could result in strain. Keep your elbows out to the sides but rounded slightly in. Tilt you chin slightly, leaving a few inches of space between your chin and your chest. Gently pull your abdominals inward. Curl up and forward so that your head, neck, and shoulder blades lift off the floor. Hold for a moment at the top of the movement and then lower slowly back down. Repeat for 60 Seconds, then rest for 30.

In addition to the above circuit training, you can engage in High Intensity Interval Training, which involves speed, explosion, and short quick bursts which mirror parts of traditional material arts training. This involves doing 30- 60 seconds of maximum intensity Sprinting, punching, kicking or cycling followed by 15-30 seconds of jogging or walking in the resting cycle to recharge for another 30-60 seconds of maximum intensity. This entire session can range from 4 minutes to 30 minutes of this type of alternating on maximum intensity with slow recovery, depending on your stage of training.

Happy Training, Have Fun!

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