Taekwondo

Put on your uniform and protective gear, and check the mat and nearby space. Loosen up your hips, ankles, and hamstrings to prepare.

Start with light footwork and basic kicks. Keep your balance as you continue with forms or sparring movements.

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

Quick footwork and kicks work your cardiovascular system and whole body. Use your legs and core to stay balanced while kicking.

Keep sparring at the agreed intensity and never kick without protective gear. Keep your supporting foot steady after each kick.

Exhale sharply with each kick or shout. Keep a steady rhythm without holding your breath during footwork.

Record the time spent doing taekwondo. Do not enter kick counts or sparring scores.