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Weapon of the Day Workout
By Wendie Hohman
Perform your weapon kata facing all four directions (North, East, South, West). Then do the kata one time with your eyes closed, facing any direction you wish.

WENDIE
By Wendie Hohman
ROUND 1:
9 push ups and 1 ten-second push up
10 sidekicks
10 hook kicks
10 axe kicks
30 jumping jacks
15 second horse stance

ROUND 2:
8 push ups and 2 ten-second push ups
10 sidekicks
10 hook kicks
10 axe kicks
30 jumping jacks
20 second horse stance

ROUND 3:
7 push ups and 3 ten-second push ups
10 sidekicks
10 hook kicks
10 axe kicks
30 jumping jacks
25 second horse stance

ROUND 4:
6 push ups and 4 ten-second push ups
10 sidekicks
10 hook kicks
10 axe kicks
30 jumping jacks
30 second horse stance

ROUND 5:
5 push ups and 5 ten-second push ups
10 sidekicks
10 hook kicks
10 axe kicks
30 jumping jacks
35 second horse stance

ROUND 6:
4 push ups and 6 ten-second push ups
10 sidekicks
10 hook kicks
10 axe kicks
30 jumping jacks
40 second horse stance

ROUND 7:
3 push ups and 7 ten-second push ups
10 sidekicks
10 hook kicks
10 axe kicks
30 jumping jacks
45 second horse stance

ROUND 8:
2 push ups and 8 ten-second push ups
10 sidekicks
10 hook kicks
10 axe kicks
30 jumping jacks
50 second horse stance

ROUND 9:
1 push ups and 9 ten-second push ups
10 sidekicks
10 hook kicks
10 axe kicks
30 jumping jacks
55 second horse stance

How fast can you do all 9 rounds back to back?

100/100/100/100 (AKA: Angie)
By Crossfit
Complete the following, IN THIS ORDER:
100 Pull Ups (chin must come over the bar; if you can't do full pull ups, do kipping pull ups in which you kick your legs to propel yourself up)
100 Push Ups (make sure your elbows reach at least a 90 degree angle at the bottom, and extend to fully straight at the top)
100 Sit Ups
100 Squats (legs must reach at least a 90 degree angle bend at the knee, and then extend back up to fully straight; try placing a ball or stool behind you so that when you squat you know you've squatted down far enough when your butt touches the ball)

PULL UP WORKOUT
By Sensei Brian
Get a stopwatch or timer, start it, and keep it running.
In the first minute, do one pullup. (You can rest for the remainder of the minute.)
In the second minute, do two pullups. (You can rest for the remainder of the minute.)
In the third minute, do three pullups.
In the fourth minute, do four pullups.
In the fifth minute, do five pullups.
Continue this pattern for as many minutes as you can.
When you get to a round where you cannot complete all the required pullups before that minute ends, that is your last round.  For instance, if in the tenth minute, you can only do 6 pullups before that minute ends, then that is the end of your workout.  Your score would be 9 rounds + 6 pullups.

BUSHIDO KAI WARMUP
By Sensei Brian
Joint Motion -- In all directions, roll the wrists, then elbows, shoulders, and neck around in smooth circles until you get a full range of smooth motion. Then proceed to torso twists, tilts, forward and backward bends. Then in both directions, roll the hips, knees, and ankles around. Again, do this until you have smooth joint movement. You should spend about 16 seconds on each joint, 8 seconds in each direction.

Dynamic Warm-up -- Start these movements low and slowly increase the height and speed of the swings.
       8 knee raises toward your chest, left and right
       8 leg swings behind you (knee is allowed to bend), left and right
       8 leg swings forward with a straight leg, left and right
       8 leg swings sideways with a straight leg, left and right
       8 leg swings backwards with a straight leg, left and right
       5 burpees
       8 inside crescent kicks, extra wide and high, left and right
       8 outside crescent kicks, extra wide and high, left and right
       8 leg swings forward then backward in one motion with a straight leg, left and right
       5 deep lunge stretches. Allow the back knee to touch the ground, keep your back straight. Left and right
       5 burpees

Remember to breathe deep throughout the warm-up and stay physically and mentally relaxed. A lot of flexible has to do with your mind... your emotional state, the belief that you are flexible, and a willingness to practice flexibility as a process of understanding how your particular body works, not as a stressful "I must do the splits" or "I'll never be very flexible" kind of a way.

KICKER'S PARADISE
By Sensei Brian
When Sensei Stuart was in his prime his kicks per day number was 1,000. Here is a workout with 300 kicks to get you started:
      30 front kicks, right leg..... 30 front kicks, left leg
      10 push ups
      30 roundhouse kicks, right leg..... 30 roundhouse kicks, left leg
      1 minute horse stance hold
      20 front kicks, right leg..... 20 front kicks, left leg
      30 V ups
      20 roundhouse kicks, right leg.... 20 roundhouse kicks, left leg
      10 Burpees
      10 front kicks, right leg..... 10 front kicks, left leg
      20 Torso twists and 20 Torso Tilts side to side
      10 roundhouse kicks, right leg..... 10 roundhouse kicks, left leg
       5 jump front kicks, right leg....  5 jump front kicks, left leg
      10 jump front kicks, right leg.... 10 jump front kicks, left leg
      15 jump front kicks, right leg.... 15 jump front kicks, left leg
       Finish with some relaxed stretching of legs and torso. Later, try substituting front and roundhouse for side and back kicks, or hook kicks, or crescent kicks, or any kick.

SIR STANCE-ALOT
By Sensei Brian
       2 minute horse stance hold, 2 minute front stance hold (left and right), 2 minute back stance hold (left and right)
       25 jumping jacks
       90 second horse stance hold, 90 second front stance hold, 90 second back stance hold
       50 jumping jacks
       60 second horse stance, 60 second front stances, 60 second back stances
       75 jumping jacks
       30 second horse stance, 30 second front stance, 30 second back stance
       100 jumping jacks
        Finish with relaxed stretching of torso and legs.

KATA A LOTTA
By Sensei Brian
       Here's how it works: Choose a kata, any kata, and when you do the kata once, you get a 30 second break. You do it twice, get 1 minute break. 3 katas = 1.5 minute break, and so on. Every kata gives you 30 seconds of break time.

       Try to work up to 10 katas in a row!  Then try to stack 10 of EACH kata!

PII Random Workout
By Wendie Hohman
Run for 2 minutes
Stretch for 30 seconds
15 situps
5 burpees
Run for 2 minutes
Stretch for 30-45 seconds
10 pushups
20 leg lifts
Run for 2 minutes
Stretch for 30 seconds
10 spinning hook kicks with bag (5 each leg)
10 jump spinning hook kicks, no bag (5 each leg)
Nunchuku kata
Stretch for 45 seconds
10 spinning back kicks with bag (5 each leg)
Ninjushiho
10 jump spinning crescent kicks, no bag (5 each leg)
1 minutes stretch
Tekki Ni
Bossai Dai (very slow - 1 second between each movement, 4 seconds for the slow pieces)
45 second wall sit (horse stance with back against the wall)
15 second break
45 second wall sit

Track Meet Warmup
By Kristina Knittel
- Jog 4 times around the dojo (or around the outside of your house, or once around a 400 meter track)
- Calf stretch against a wall (heel on the floor, toe on the wall) 10 seconds each leg
- Stand in yoi stance and touch the floor (10 seconds)
- Jog 3 times around the dojo, then sprint full speed once around the dojo (or 100 meters)
- Thigh stretch (grab your foot and touch the bottom of your foot to your butt cheek) 10 seconds each leg
- Touch the floor (10 seconds)
- Jog 2 times around the dojo, then sprint full speed 2 times around the dojo (or 200 meters)
- Sit on the ground with legs apart and stretch first to your right foot, then to your left foot (15 seconds per leg)
- Jog 1 time around the dojo, then sprint full speed 3 times around the dojo (or 300 meters)
- Torso twists (stand with hands on hips, legs shoulder-width apart, twisting the torso from the waist up side to side) 15 seconds, slowly
- Torso tilts (stand with hands on hips, legs shoulder-width apart, tilting torso from the waist side to side) 15 seconds, slow fluid movements
- Sprint 4 times full speed around the dojo (or 400 meters)
- Stretch

Tabata Training
By Sensei Brian
      Tabata interval training is a timed system of training calling for 20 seconds of work followed by 10 seconds of rest continued for 8 intervals... or 4 minutes. It's a short amount of time, so intensity is peaked. The goal is to score as many repetitions of the given exercise as possible each round. For example, tabata squats would require 20 seconds of squats, 10 seconds of rest, squats, rest, etc... your final score is the round with the fewest reps. If you did 20 squats the first round, then 20 the second round.... but only managed 15 by the eighth round, your score would be 15. The goal is to maintain a high average intensity for the whole 4 minute period.
      Try Tabata training with squats, push ups, sit ups, kicks, jumps, and anything else you can think of.