HOME Training Program
Let's have some fun!
Kenmore (Club Champs) vs Newmarket (almost Club Champs?)
- Train at home (program) - see below.
- Leader board (per belt rank)
- Training card self signed - earn credit for the next grading!
Summary
With all Sun Bae centres temporarily closed, training at home does not have to stop. The weekly program will be updated every Tuesday. You can do this at your own pace and at your own time, very flexible. There may be some impromptu exercises suddenly included for bonus points - so keep a good watch! I will compete too - come join me!
Stay fit and ready for when class resumes again - and at the same let us have some healthy competition between two great Sun Bae centres!
Other Training & Personal Feedback
Please feel free to contact me. If you would like your techniques checked, just send me your video and I will be happy to offer instruction and feedback. Happy training and be positive! - Instructor Shirly
COMPETITION PROGRAMME WEEK 1
- Elbow plank : Work up to 3 minutes ( you could try 30 sec and work up to 3 minutes eventually).
- Push-ups : Age number/day (e.g. 41 yo, you do 41 push-ups daily like I just did).
- Skipping (with or without skipping rope: start with 30 sec skip, 10 sec rest (3 rounds), work up to 3 min skip, 30 sec rest (3 rounds) eventually. You can skip on the spot, forward/back, side to side and other variations.
- Squats: 50/week for white belts (+10 for yellow belt, +30 for blue belt, + 50 for red belt and above).
- Burpees: 500/ age number ( e.g. 500/age 10 =50 burpees in a week). Less for the older ones :)
- Stretching: Minimum 15 minutes.
- Kicking: 300 kicks/week for white belt ( +100 for yellow belt, +200 for blue belt, +300 for red belt and above). Make sure you do extra stretching after every 100 kicks or whenever you need a rest. (e.g. front kick 10x both legs =20 kicks, 2 kick combos 10x both legs =40
Text me with your result for each section.
For example:
Name:
Result: All complete/Part complete:
- 1,3,4,5,6 All complete
- 2: 35 pushups
-7: 10 kicks
LEADER BOARD
Plank - cat
Stretch - toilet paper
Pushusps - cat hi 5
Squat - trophy
Plank - son
Plank - boards
Max Lu stretching
Plank- sister
Squat - cat
Stretch - teddy
Side kick - teddy
Plank - board & teddy
Squat - plant
Push-up - rice
