Basic home workout

- In kiutske position - bow in, say "OSU"

- In zenkutsu dachi, perform 10 front, inside crescent and outside crescent kicking stretches on each side

- 20 knuckle push-ups 

- in back cat stance, do sixteen point kihon-ido 10 times on each side with power.

- 20 diamond push-ups 

- In Sanchin stance do eight point blocking system 10 times each side.

- Sanchin kata 2 times.

- In back cat stance throw jab, cross, front kick 10 times each side then repeat for inside crescent and hook kick

- Do calibrated kicks in long stance on each side in front, round house and side kick. Count 5 seconds per position, then 4 seconds, 3 seconds, 2 seconds, 1 second, then throw 10 kicks.

- 20 wide push-ups. 

- 5-7 minutes of abs

- Stretch for 5 minutes and cool down

- Bow out