3 key strength exercises for Karate

Push Ups  –  Sit Ups  –  Lunges 

Below are 6 stages to ensure you can built strength in small steps that enable you to be successful with each individual step and altermately get you stronger sooner.

Note: Do not do the next stage unless you can do the first stage easily. Once you know you can do the first stage easily ONLY THEN start the next stage.

Push Ups

Stage 1 – Moving Arms Only (beginner level)

Lay on the floor, stomach down, look straight ahead, place your hands directly under your shoulders. Push up with both arms at the same time until both arms are completely straight; your stomach must not touch the floor with stage. Hold for a second, now bend both your arms again until your chest and stomach touch the floor again. The tip of your nose should just touch the floor (not your lips). Then repeat 9 more times to make 10 Push Ups in total. 

Beginners: Having trouble doing 10 – Then repeat the same exercise slowly do not do the next step 

Intermediate: Can do the 10 exercises reasonabley easily? Then do step 2.

Advanced: Can do the 10 exercises very easily? Then do step 2.

Stage 2 – Moving Arms and Stomach Only (beginner level)

Lay on the floor, stomach down, look straight ahead, place your hands directly under your shoulders. Push up with both arms at the same time until both arms are completely straight. Hold for a second, your stomach must not still touch the floor. Now bend both your arms again until your chest and stomach touch the floor again. The tip of your nose should just touch the floor (not your lips). Then repeat 9 more times to make 10 push ups in total. 

Beginners: Having trouble doing 10 – Then repeat the same exercise slowly do not do the next step. 

Intermediate: Can do the 10 exercises reasonabley easily? Then do step 3.

Advanced: Can do the 10 exercises very easily? Then do step 3.

Stage 3 – Moving Arms, Stomach, palvis and knees off the floor (Intermediate level)

Lay on the floor, stomach down, look straight ahead, place your hands directly under your shoulders. Push up with both arms at the same time until both arms are completely straight. Hold for a second, your STOMACH, HIPS and KNEES MUST NOT TOUCH THE FLOOR. Keep your body in a plank position (straight position – parrallel to the floor) when moving both up and down.

Now bend both your arms again until your chest and stomach touch the floor again. The tip of your nose should just touch the floor (not your lips). Then repeat 9 more times to make 10 push ups in total. 

Beginners: Having trouble doing 10 – Then repeat the same exercise slowly  do not do the next step 

Intermediate: Can do the 10 exercises reasonabley easily? Then do step 4.

Advanced: Can do the 10 exercises very easily? Then do step 4.

Stage 4 – Moving Arms, Stomach, palvis and knees off the floor (Intermediate level)

Lay on the floor, stomach down, look straight ahead, place your hands directly under your shoulders. Push up with both arms at the same time until both arms are completely straight. Hold for a second, your STOMACH, HIPS and KNEES MUST NOT TOUCH THE FLOOR. Keep your body in a plank position (straight position – parrallel to the floor) when moving both up and down.

Now bend both your arms again until your chest and stomach touch the floor again. The tip of your nose should just touch the floor (not your lips). Then repeat 9 more times to make 10 push ups in total. 

Beginners: Having trouble doing 10 – Then repeat the same exercise slowly  do not do the next step 

Intermediate: Can do the 10 exercises reasonabley easily? Then do step 5.

Advanced: Can do the 10 exercises very easily? Then do step 5.

Stage 5 – Moving Arms, Stomach, palvis and knees off the floor (Advanced level)

Lay on the floor, stomach down, look straight ahead, place your hands directly under your shoulders. Push up with both arms at the same time until both arms are completely straight. Hold for a second, your STOMACH, HIPS and KNEES MUST NOT TOUCH THE FLOOR. Keep your body in a plank position (straight position – parrallel to the floor) when moving both up and down.

Now bend both your arms again until your chest and stomach touch the floor again. The tip of your nose should just touch the floor (not your lips). Then repeat 9 more times to make 10 push ups in total. 

Beginners: Having trouble doing 10 – Then repeat the same exercise slowly do not do the next step. 

Intermediate: Can do the 10 exercises reasonabley easily? Then do step 6.

Advanced: Can do the 10 exercises very easily? Then do step 6.

Stage 6 – Moving Arms, Stomach, palvis and knees off the floor (Advanced level)

Lay on the floor, stomach down, look straight ahead, place your hands directly under your shoulders. Push up with both arms at the same time until both arms are completely straight. Hold for a second, your STOMACH, HIPS and KNEES MUST NOT TOUCH THE FLOOR. Keep your body in a plank position (straight position – parrallel to the floor) when moving both up and down.

Now bend both your arms again until your chest and stomach touch the floor again. The tip of your nose should just touch the floor (not your lips). Then repeat 9 more times to make 10 push ups in total. 

Beginners: Having trouble doing 10 – Then repeat the same exercise slowly do not do the next step. 

Intermediate: Can do the 10 exercises reasonabley easily? Then increase the number of press ups by 5 each session.

Advanced: Can do the 10 exercises very easily? Then increase the number of press ups by 5 each session.

Sit Ups

Stage 1 – Moving Legs Only (beginner level)

Lay on the floor, on your back, legs straight and together (do not bend your knees), place your hands directly under your buttocks((Right under right and left under left). Lift up both legs at the same time keeping both legs are completely straight; until your legs are pointing to the ceiling above you. Hold for a second, now lower both legs again until your  touch the floor again. The tip of your nose should just touch the floor (not your lips). Then repeat 9 more times to make 10 Push Ups in total. 

Beginners: Having trouble doing 10 – Then repeat the same exercise slowly do not do the next step 

Intermediate: Can do the 10 exercises reasonabley easily? Then do step 2.

Advanced: Can do the 10 exercises very easily? Then do step 2.

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