Taekwondo is a mixture of combative martial arts technique, self-defending tactics, athleticism, meditation, and philosophy. Practicing Taekwondo helps in strengthening the body, especially the lower part. It helps in improving the flexibility and agility of the body. These days, a lot of different Taekwondo workout routines are followed to stay fit and active. In fact, these routines are considered to be much more effective than the usual tough gym schedules. Here is a list of 11 workouts to be followed on a day to day basis.
Day 1: Hamstring exercise
Taekwondo is one of those sports where people suffer mostly from hamstring injuries which can be quite critical sometimes. A person may never be able to participate in any sports if there is some serious injury to the hamstring muscle. Hence, it is extremely important to strengthen this muscle.
Leg curl
To perform this exercise, you will need a pair of ankle weights. If you are not been able to manage a pair of ankle weights, then don’t worry. A pair of heavy boots can easily be a suitable substitute.
Repetitions: 20
Sets: 3
Procedure
While performing this workout, it is necessary to maintain the correct body posture. Stand straight in attention posse while holding a desk or chair with both of your hands. For this, you need to stand facing the chair or desk. Now, raise one foot slowly. However, your foot should curl, so that there is a chance of heel touching the back end of thigh. At first, you may face some difficulty in performing this exercise, but slowly it will be more manageable and easier.
Caution
If you have ever suffered from any sort of hamstring injury in the distant past, perform this workout while wearing lighter shoes.
Day 2: Straight leg raise
Straight leg raise is simple yet effective exercise that helps in developing the lower abdominal muscles while shedding down unnecessary flab from that portion. It also helps in strengthening the hamstring as well quadriceps muscle.
Repetitions: 15
Sets: 4
Procedure
Lie on your back resting comfortably on the ground. It will be better to place a thick rubber mat on the floor before laying down on it. This will prevent your body from getting direct contact to empty floor. It will also offer a comfortable feel. Your hands should be placed straight at each side. Now, raise the left foot slowly as shown in the image. Pause for a second and then slowly go down to the starting position. Repeat the process. Do it for the remaining repetitions and then repeat the same process with your right foot.
Caution
Those who have pain in the lower back should never try to perform this workout. For beginners, this workout should be performed bare footed to avoid any unnecessary pressure to the lower abdomen region.
Day 3: Leg press
This workout helps in developing the core muscles of leg. It is not only about hams or quad muscles. Rather, performing this exercise properly helps in strengthening and developing the entire leg muscles.
Repetitions: 12-15
Sets: 3
Procedure
Sit on a leg press machine with back straight. With both your feet, press the leg strand slowly. Once the legs get stretched with a straight position, pause for a second, and then return back to the starting position with knees a bit curled.
Caution
Don’t go too heavy during the initial stage. Also, if you have knee or lower back injury, this exercise may be quite risky to perform. Also, it is better to wear knee cap while performing this with extreme weights. Wearing exercise belt is also recommended while going too heavy.
Day 4: Leg extensions
This workout helps in developing the quadriceps. Secondary muscles involved are glutes and hamstring. However, no other exercise helps in developing the quadriceps in a finer way like this one do.
Repetitions: 15 each leg
Sets: 4
Procedure
Sit on a chair with back straight. Hold the chair handle or side with two hands as shown in image. Slowly raise the left leg as much you can with back being in the straightest form. Pause for a second and then return back to the starting position. Repeat for 14 more times and then switch legs.
Caution
This workout needs to be performed in a slow manner. Raising the legs in a vigorous manner may injure the lower back region. It can also injure the quadriceps muscle.
Day 5: Barbell squat
Squats are the pioneer workout for leg development. It also puts pressure to the abdominal region.
Repetitions: 12
Sets: 10
Procedure
Take a barbell rod. Attach one 6 lbs plate on each side. Tighten the knob to secure weights from falling down accidentally. Place it at the back of your neck as shown in the figure. Stand straight with legs slightly extended. However, it should not be in a shoulder width stance. While holding the bar tightly with both hands on each side, slowly squat down (refer picture 2). Once your knees and thighs are parallel to the ground, return to the starting position back. Continue with remaining repetitions.
Caution
This exercise should be performed in presence of a spotter. Also, the performer should wear belt while doing this workout. It’s mandatory or else chances of slip disc are on the higher side. Those who have already suffered from slip disc should never try this exercise with weights.
Day 6: Barbell lunges
This workout targets the glutes, hamstrings, soleus, and vastus group.
Repetitions: 10 per leg
Sets: 4
Procedure
The starting position will be similar to that of barbell squat. Weight should be lighter or medium. Too much heavy weight may create a negative impact on the form as well body posture.
Keeping upper body straight, step forward with right foot. Allow the left knee to get lower, just similar to a kneel-down pose. However, the knee should not touch the ground (refer to the picture). Pause for a couple of seconds and return back to the starting position. Complete all the repetitions and then switch to the other leg.
Caution
Don’t go too heavy while performing this workout. Wearing an exercise belt may be helpful while performing this workout with heavier weights.
Day 7: Calf raises
This workout helps in developing the calf muscle.
Repetitions: 25
Sets: 2
Procedure
Stand straight with minimum feet width position. Take a barbell rod and attach 1 lbs plate at both the sides. Place the barbell rod onto your neck in a similar way like that of squat or lunge. Upper body will remain similar. Now slowly raise both your heels. This will allow your body to rest on the toe and front end of feet. Get your heels back to the starting position. Repeat this process.
Caution
Light weight should be taken else lower back can suddenly catch up on injury.
Day 8: Back kick
This helps in improving the agility as well fitness level of a person. It increases the flexibility of lower body and helps in shaping the glutes, abdomen, hamstring, and quads. This is a great cardiovascular exercise and a must to include in Taekwondo routine.
Repetitions: 10 each leg
Sets: 4
Procedure
Stand straight with hands in curled position in front of your face. The right foot should be raised from the ground (refer to picture1). Then, with hands fixed in the position, kick back that particular leg as high you can and then return back to the starting position. Without a pause, continue for next 9 reps and switch back legs.
Caution
Wearing a light weight and well padded shoe is recommended to experience higher comfort during this workout. Don’t do it too fast as this may result in back pain can.
Day 9: Side kick
This workout is very similar to the back kick which focuses more on shaping up the oblique rather than emphasizing on core abdominal muscles. It’s a good leg stretching exercise also.
Repetitions: 10 per side
Sets: 4
Procedure
Stand at ease with hands curled (boxing pose) in front of your chest. With right leg straightly grounded and hands fixed in position, lift the left leg sideways in a straight manner. Never try to bend your knee. While lifting your leg, the upper body may lower back to the opposite side slightly. Do the assigned set of repetitions and switch back to opposite legs. This workout can also be performed with hands resting on the side oblique (refer to picture 2).
Caution
Refer to back kick section.
Day 10: The plank
Plank helps in improving the body strength. It’s also a good stretching exercise and helps in developing mental strength. It helps in strengthening the back muscles while preventing them from injuries.
Repetitions: 10
Sets: 2
Procedure
Lie down facing the floor. Now rest your body on knees and forearms. Try to push off floor. During this time, your body should rest mainly on the elbows. Try to contract abs in order to prevent sticking up of your body. Back should be absolutely flat. If you ever drop it, you are cheating. Hold for 3 seconds and then slowly return back to the starting position. Repeat for the assigned number of times.
Caution
Wearing a proper show is must or else your toe may get hurt badly. Place a rubber mat to prevent any injury in case of sudden fall.
Day 11: Reverse curls
This exercise helps in developing the abdominal muscle. It also puts some pressure on glutes and leg muscles.
Repetitions: 20
Sets: 2
Procedure
Place a rubber mat on the floor. Lie down on your back. Now, cup your ears loosely with your hands. Now outstretch the legs. Heels need to be around 4″ away from the floor. Then, curl both the legs and bring them slightly closer to the chest. Upper body should remain stationary. A second’s pause and then return the legs back to the outstretched position. Carry out the required number of repetitions.
Caution
Don’t perform this workout too fast. The slower you do, more effective it is.