Aikido

Put on your uniform and check the tatami or mat. Loosen up your wrists, shoulders, and neck to prepare.

Warm up with forward and backward rolling breakfalls. Take turns with your partner and slowly practice circular throws.

Ease your movements and gently loosen your wrists and shoulders as you finish. Let your breathing settle, then check your workout duration.

Rolls and repeated techniques work your cardiovascular system and whole body. Use core rotation and your legs to shift your center while staying balanced.

Apply wrist techniques slowly and release immediately when your partner taps. Round your body as you roll so your head does not hit the mat.

Exhale slowly as you blend with your partner's movement and shift your center. Keep breathing as you roll and get back up.

Record the time spent doing aikido. Do not enter technique repetitions or roll counts.