Karate

Straighten your uniform and check the floor and nearby space. Loosen up your shoulders and hips, and wear protective gear for sparring.

Start with punches and blocks from a basic stance. Keep your stance low as you continue with kata or sparring movements.

Slow your movements and gently loosen your arms and legs as you finish. Let your breathing settle, then check your workout duration.

Repeated punches and kicks work your cardiovascular system and whole body. Connect your legs and core to put power into each movement.

Control distance and force during sparring so you never strike your partner hard. Avoid snapping your elbows and knees into full lockout.

Exhale sharply with each punch or kick. Settle your breathing between movements instead of holding it.

Record the time spent doing karate. Do not enter kata repetitions or sparring scores.