Kickboxkarate Martial Arts

Lockdown Syllabus Fitness

Lockdown Syllabus Fitness

WHITE RED

 (30 Seconds Of Each One)

  • Collapsing Press Ups
  • Alternating Squat Thrusts

WHITE YELLOW

(30 Seconds Of Each One)

  • Collapsing Press Ups
  • Alternating Squat Thrusts
  • Sit-Ups

RED

  • 10x Press Ups, 15x Sit-Ups, 20x Alternating Squat Thrusts

YELLOW

  • 15x Press Ups, 20x Sit-Ups, 1 Minute Star Jumps

ORANGE

  • 20x Press Ups, 30x Star Jumps, Straddle Stance (1 Minute)

GREEN

  • 30x Sit Ups, 20x Press Ups, 30x Squat Thrusts (Two Minute Time Limit)

BLUE

  • Straddle Stance (1.30mins)

PURPLE

  • Sprint (on the spot 10secs) Followed By:
    20x Press Ups, 30x Sit Ups, 40x Star Jumps

PURPLE WHITE

  • Straddle Stance (2 Minutes)

BROWN

  • Straddle Stance (3 Minutes)

BROWN WHITE

  • 40x Press Ups, 60x Sit Ups, 80x Alternating Squat Thrusts, 80x Star Jumps

(1 Minute Time Limit On Each Exercise)

BROWN BLACK

  • Selected From Previous Grades By Examiner