Hapkido

Put on your uniform and check the mat and nearby space. Loosen up your wrists, shoulders, and lower back to prepare.

Warm up with breakfalls and basic kicks. Practice joint locks and throws slowly with your partner.

Stop the techniques and gently loosen your wrists and shoulders as you finish. Let your breathing settle, then check your workout duration.

Linking kicks and breakfalls works your cardiovascular system and whole body. Coordinate your wrists, arms, and core to control each technique.

Apply joint locks slowly and release immediately when your partner taps. Avoid forceful throws or falls until you are comfortable with breakfalls.

Exhale instead of holding your breath as you apply a technique or fall. Settle your breathing between techniques before the next one.

Record the time spent doing hapkido. Do not enter technique repetitions or breakfall counts.