Fitness (flexibility, strength, speed and stamina)

The class is  1 hour in length.  It covers exercises to improve flexibility, strength, speed and stamina. In the same way, there is time dedicated to fundamental movements, poomsae and light sparring.

A standard warm-up and stretching routine is described below (around 10 minutes):

Warm up muscles, loosen joints and boost your heart rate.

  • Jumping Jacks or running around the studio
  • Arms and legs movement
  • Posterior and anterior shoulder stretch
  • Triceps stretch
  • Side stretch
  • Toe touches
  • Groin stretch
  • Standing calf stretch
  • Ankle rotation
  • Crossed leg stretch
  • Lying down hamstring stretch


  • Pushups
  • Plank
  • Crunches

Stretching – Second half

  • Sitting Hamstring Stretch
  • Butterfly Stretch
  • Splits
  • Lying Down Quadriceps Stretch
  • Back Extension Stretch

Cool Down

  • Knee Rotation
  • Hip Rotation
  • Trunk Rotation
  • Shoulder Rotation
  • Neck Rotation