Kendo

Put on your uniform and armor properly, and check that your bamboo sword is not split. Check the floor and loosen up your wrists and ankles to prepare.

Start with light footwork and basic strikes from the middle stance. Keep your distance as you continue with head, wrist, and torso strikes.

Slow your movements, remove your armor, and loosen up as you finish. Let your breathing settle, then check your workout duration.

Quick footwork and strikes work your cardiovascular system and whole body. Drive forward with your legs while controlling the sword with your arms and core.

Do not use a split or damaged bamboo sword. Aim precisely so you do not strike areas the armor does not cover.

Exhale forcefully with each strike and shout. Settle your breathing between bouts before your next attack.

Record the time spent doing kendo. Do not enter strike counts or match scores.