December 16th, 2013

From Sensei Larry Link, Midtown Karate Dojo

Ueshiro Shorin-Ryu Karate USA

 

Hanshi's Five Minute Workout

As all of you know, last weekend was the 51st Annual Black Belt workout and special celebration of Hanshi's 75th Birthday. True to form, although it was HIS birthday, it was US who received the gifts. One of these gifts came at the very end of the weekend, literally in the last five minutes we were all together.

Our time was running short but everyone wanted more, so Hanshi asked us, "Do we have just FIVE MINUTES for a workout?" "YES HANSHI!" we replied.

Hanshi told us that whenever and wherever we can, we can always make time for Karate. He proceeded to lead us through his personal "Five Minute Workout".

HANSHI'S "FIVE MINUTE" WORKOUT - ALL EXERCISES DONE SLOWLY

STRETCH
Neck stretches - look side to side, up and down, roll head: REPEAT EACH STRETCH 3 TIMES
Bend down, palms to the floor. Stretch back, fists in small of back: REPEAT 3 TIMES
Side bends, left and right: REPEAT 3 TIMES
Swing left and right, punching over shoulder: 5 TIMES EACH SIDE

BASICS
Squat and punch, left and right: 10 PUNCHES
Zenkutsu-dachi (without block), left and right: REPEAT 3 TIMES - HOLD EACH POSTURE FOR TWO BREATHS
Zenkutsu-dachi Gedan-uke (adding block), left and right: REPEAT 3 TIMES - HOLD EACH POSTURE FOR TWO BREATHS
Hands crossed at chest, blocking to the side (locking out the joints including elbows, shoulders and wrist joints): REPEAT 3 TIMES
Hands at shoulder, block straight out/forward (locking out the joints): REPEAT 3 TIMES
Hands crossed over head, blocking down (locking out the joints): REPEAT 3 TIMES
Double chest block position: REPEAT 3 TIMES
Hands in chest block position, Uraken-uchi (backfist strike), left and right: REPEAT 3 TIMES
Hands in chest block position, short snap punch, left and right: REPEAT 3 TIMES

KATA
Pick any Kata: REPEAT 5 TIMES
First Kata - FORWARD
Second Kata - 180 DEGREE TURN TO THE BACK
Third Kata - 90 DEGREE TURN TO THE LEFT
Forth Kata - 180 DEGREE TURN TO THE BACK
Fifth Kata - - 90 DEGREE TURN TO THE RIGHT (facing forward again)

STRETCH
Repeat stretch series above, OR
Do whatever stretch you need: LISTEN TO YOUR BODY

That's it! A full karate workout that's easy to do and takes just five minutes. Of course this workout is no substitute for regular training in the dojo. But with this simple plan, we have no excuses to not practice our karate for some time every day.

So the next time you are feeling rushed and have no time, stop and ask yourself, " Do I have just FIVE MINUTES to do a workout?" The answer will always be YES!

ARIGATO HANSHI!

your humble deshi,

Sensei Larry Link

Midtown Karate Dojo
Ueshiro Shorin-Ryu Karate USA
Under the Direction of Hanshi Robert Scaglione