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THE DAILY DOZEN

  1. LEAD HAND "JAB".

  2. LEAD HAND "BACKFIST".

  3. REVERSE PUNCH IN A MODIFIED FRONT STANCE.

  4. LOW BLOCK/REVERSE PUNCH IN A SHIFTING MOTION.

  5. MIDDLE BLOCK/REVERSE PUNCH IN A SHIFTING MOTION.

  6. HIGH BLOCK/REVERSE PUNCH IN A SHIFTING MOTION.

  7. BACK LEG FRONT KICKS (VARY THE HEIGHT).

  8. SLIDE-UP SIDE THRUST KICKS (VARY THE HEIGHT).

  9. BACK LEG TRADITIONAL ROUND KICKS (VARY THE HEIGHT).

  10. ADVANCING BACK KICK (STEP BEHIND).

  11. ONE-STEP JUMPING FRONT KICK (VARY THE HEIGHT).

  12. JUMP-UP SIDE THRUST KICK.

REMEMBER, DO AT LEAST ONCE PER DAY, MORE IF POSSIBLE, EVERY DAY.
DO AT LEAST 20 REPETITIONS WITH EACH HAND AND FOOT FOR EACH OF THE DAILY DOZEN EXERCISES.

MONITOR YOUR HEART RATE!! KEEP HEART RATE BETWEEN 65% AND 75% OF YOUR MAXIMUM, FOR AT LEAST 20 MINUTES.

IF YOU COMPLETE ALL 12 IN LESS THAN 20 MINUTES THEN START ALL OVER AGAIN WITH THE FIRST ONE.

ALWAYS PRECEDE THIS WORKOUT WITH LIGHT STRETCHING OF ALL BODY PARTS AND STRETCH HARD AND HEAVY AFTER WORKOUT IS COMPLETE.

Copyright 1990-2010 by ISA Consultation Group