Areas trained: Bottom, calves, core
Rear
angle kick
Technique
Start in guard position.
Rise onto the ball of your front foot as
you kick the back leg upwards, then turn your hip to bring your leg across, so
you’re side on. The kick should follow an imaginary arch.
Repeat on the other side.
Beginner: 30 reps each side
Intermediate : 40 reps each side
Advanced: 50 reps each side
Safety Tip
Make sure your lead foot twists with the
kick to protect your knee
Jab To Rear Elbow
Areas trained: Chest, shoulders, rear of
upper arms, core
Technique
Stand in guard position with your left foot
in front of your right, the right side of your body behind your left, fists
raised to your chin and facing forward.
Punch with your left hand, then bring it
back to your chin.
Raise your right elbow out and up to
shoulder height keeping your hand close to your chin, then twist your hips to
lift the elbow back and then up, before bringing it down in front of you.
All levels: 10 reps
Safety Tip
Breathe out on the jab and elbow. Keep your
core tight
Pigeon Pose
Areas trained: Bottom, hips, front of
thighs
Pigeon
pose
Technique
Start in downward dog position, feet and
hands on the floor with your hips raised and back and legs straight.
Bring your left knee to the floor, between
your hands so the outer side of your left leg is on the mat. Bring your hips to
the floor and stretch your right leg straight out behind you. Try to keep your
hips square.
To increase the difficulty of this pose,
slowly lower your body down over your left leg.
Beginner: 30 seconds each side
Intermediate : 45 seconds each side
Advanced: 1 minute each side
Safety Tip
If you aren’t very flexible, breathe slowly
into the stretch
Uppercut To Push Kick
Areas trained: Shoulders, core, bottom,
hips, thighs
Technique
Start in guard position. Drop your right
shoulder and hip and bring your hand down slightly.
Thrusting your hip upwards, punch up with
your right hand toward the ceiling, letting your shoulder follow through.
Return to the guard position. Bring your
right knee up and push your foot out in front of you, extending your leg and
thrusting your hip forward. Return to guard position. Repeat on the left side.
All levels: 10 reps
Safety Tip
Go slow and keep your arms close to your
body for balance.
