Somnath Sikdar

🥋 Workout Wednesday: Upper Body Strength + Kicks

Today’s session blends martial arts conditioning with Taekwondo technique.
Build stronger strikes, sharper kicks, and better endurance — all from home.
Takes about 15–18 minutes.

⸻

🔥 Warm-Up (3 minutes)
• 20 Arm Circles (forward/backward)
• 10 Push-Ups (slow)
• 20 High Knees
• 10 Front Kicks (light, alternating)

⸻

🧠 Skill + Strength Circuit (3 Rounds)

Work 40 sec per exercise • Rest 20 sec • Rest 1 min after each round
1. Push-Ups
(Standard, knee, or incline — focus on clean form)
Purpose: stronger punches + guard endurance
2. Plank Shoulder Taps
Keep hips stable as you alternate hands
Purpose: core + shoulder stability for kicks
3. Front Kick → Roundhouse Kick Combo (alternating legs)
Chamber with control, snap with speed
Purpose: crisp technique + balance
4. Tricep Dips on Chair or Low Table
Elbows back, chest lifted
Purpose: stronger blocks + pushing power
5. Side Kick Burnout (20 sec each leg)
Slow chamber up, hold for 2 sec, extend, re-chamber, down
Purpose: hip strength + precision

⸻

⚡ Finisher: Power Striking Burst (2 minutes)
• 30 seconds fast jab–cross
• 30 seconds roundhouse kicks (switch every 5 kicks)
• 30 seconds push-ups (max reps)
• 30 seconds strong guard hold (horse stance + guard up)

⸻

🧘 Cool Down (2–3 minutes)
• Chest stretch (20 sec each side)
• Shoulder stretch (20 sec each side)
• Quad + hip flexor stretch (30 sec each leg)
• Deep breathing — 5 slow breaths

⸻

💡 Coach’s Tip:
Think “strong base, fast kicks.” The more stability and upper-body strength you develop, the more power and speed you’ll feel in your kicks and combinations.

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