Competitors Karate Workout

Points

Exercise

Mon

Tue

Wed

Thur

Fri

Sat

Sun

30

Run One Mile

30

One Min Free Sparring

15

One Min Cross Country Ski

15

One Min Heavy Bag Work

10

One Min Double End Bag

10

One Min Mountain Climbers

10

One Minute Speed Bag

10

One Min Focus Pad Work

10

One Minute Jump Rope

10

One Minute Kata

10

One Minute Floor Work

10

One Minute Jumping Jacks

10

One Minute Mini Tramp

5

One Minute Point Fighting

1

Per Push-Up

I

Per Reverse Push-Up

2

Per Dip

2

Per Clap Push-Up

2

Per Push-Up With Weight

2

Per Pull-Up

1

Per Sit-Up

1

Per Crunch

2

Per Super Crunch

1

Per Lying Leg Thrust

1

Per Hanging Knee-Ups

1

Per Leg Raise

1

Per Seated Knee Raise

1

Per Side Sit-Up

1

Per Squat

1

Per Slap Jump

Total Per Day

Total For Week