Martial Arts Warmups

Warmup Routines

These exercises can be performed in this sequence or in a random order.

Basic Shoulder Warmup
  • Stand with feet at shoulder width apart and arms stretched out to the side.
  • In small circles rotate your arms forward. Repeat for a few seconds.
  • Change arms to a larger circle and rotate your arms forward. Repeat for a few seconds.
  • Return back to the small circles in same direction. Repeat for a few seconds then stop.
  • In small circles rotate your arms in the oposite direction (backwards). Repeat for a few seconds.
  • Change arms to a larger circle and rotate your arms backwards. Repeat for a few seconds.
  • Return back to the small circles in same direction. Repeat for a few seconds then stop.
Upper Back/Pec Warmup 1
  • Stand with feet at shoulder width apart and arms crossed in front of you.
  • Swing (press) arms back out to the side two times. Keep arms at shoulder height.
  • Cross arms in front of your chest two times. (each time alternating the cross)
  • Repeat steps 2 and 3 for approximately 2 minutes.
Upper Back/Pec Warmup 2
  • Stand with feet at shoulder width apart and arms stretched out in front of you.
  • Swing (press) elbows bent back two times. Keep arms at shoulder height.
  • Swing (press) arms back out to the side two times. Keep arms at shoulder height.
  • Repeat steps 2 and 3 for approximately 2 minutes.
Midsection Stretch
  • Stand with feet at shoulder width apart.
  • Place one hand on your waist and place other hand bent out in front of you.
  • While rotating at the waist, rotate twice towards your hand on your waist with arm out in front of you.
  • While rotating at the waist, rotate twice in the other direction, swing (press) your bent arm back while keeping your hand at your waist.
  • Repeat this for approximately 2 minutes.
  • Switch hand and arm and repeat steps.
Side Stretch
  • Stand with feet at shoulder width apart.
  • Place your left hand on your waist.
  • Place your right hand above your head.
  • Bend to the left side two times.
  • Switch hands.
  • Place your right hand on your waist.
  • Place your left hand above your head.
  • Bend to the right side two times.
  • Repeat this alternating for approximately 2 minutes.
Back Stretch 1
  • Stand with feet at shoulder width apart.
  • Bend forward twice, while keeping legs slightly bent.
  • When you reach for the floor try to touch in two different spots. One in front of you and one between your legs.
  • Return back to original position.
  • Bend backward twice with hands on your waist.
  • Repeat this for approximately 2 minutes.
Back Stretch 2
  • Stand with feet at shoulder and a half width apart.
  • Bend forward twice.
  • When you reach for the floor try to touch in two different spots. One in front of you and one between your legs.
  • Return back to original position.
  • Bend backward twice with hands on your waist.
  • Repeat this alternating for approximately 2 minutes.
Standing Leg Stretch
  • Stand with feet at shoulder and a half width apart.
  • Reach for your left foot trying to place your head on your knee. Hold for a second count.
  • Move to the center placing your elbows on the floor in front of you. Hold for a second count.
  • Reach for your right foot trying to place your head on your knee. Hold for a second count.
  • Alternate between legs and repeat this for approximately 2-5 minutes.
Groin Stretch
  • Stand with feet at shoulder and a half width apart.
  • Slowly lean to the left bending your left leg. Make sure that your knee does not go out over your toes.
  • Keep your right leg straight. Stretching your right groin. Hold for a second count.
  • Return to start position.
  • Slowly lean to the right bending your right leg. Make sure that your knee does not go out over your toes.
  • Keep your left leg straight. Stretching your left groin. Hold for a second count.
  • Return to original position.
Front Kick Stretch
  • Stand in a left walking stance (left leg in front and right leg in back with legs shoulder width apart). Arms in a fighting position. (For balance)
  • Lift right leg straight out in front of you. Keep left foot flat on the floor. Keep leg straight.
  • Repeat this for a 4-8 count.
  • Switch into a right walking stance (right leg in front and left leg in back with legs shoulder width apart). Arms in a fighting position. (For balance)
  • Lift left leg straight out in front of you. Keep right foot flat on the floor. Keep leg straight.
  • Repeat this for a 4-8 count.
Inner to Outer Crescent Kick Stretch
  • Stand in a left walking stance (left leg in front and right leg in back with legs shoulder width apart). Arms in a fighting position. (For balance)
  • Rotate right leg from inside to outside of body. Keep left foot flat on the floor.
  • Repeat this for a 4-8 count.
  • Switch into a right walking stance (right leg in front and left leg in back with legs shoulder width apart). Arms in a fighting position. (For balance)
  • Rotate left leg from inside to outside of body. Keep right foot flat on the floor.
  • Repeat this for a 4-8 count.
Outer to Inner Crescent Kick Stretch
  • Stand in a left walking stance (left leg in front and right leg in back with legs shoulder width apart). Arms in a fighting position. (For balance)
  • Rotate right leg from outside to inside of body. Keep left foot flat on the floor.
  • Repeat this for a 4-8 count.
  • Switch into a right walking stance (right leg in front and left leg in back with legs shoulder width apart). Arms in a fighting position. (For balance)
  • Rotate left leg from outside to inside of body. Keep right foot flat on the floor.
  • Repeat this for a 4-8 count.
Side Kick Stretch
  • Stand with feet together. Slightly turned to the right. Arms in a fighting position. (For balance)
  • Lift left leg straight out to the side. Try to keep leg straight.
  • Be sure that your hip is slightly turned inward. This will assure that your toes will be pointing downward during kick.
  • Repeat this for a 4-8 count.
  • Switch Legs. Slightly turned to the left. Arms in a fighting position. (For balance)
  • Lift right leg straight out to the side. Try to keep leg straight.
  • Be sure that your hip is slightly turned inward. This will assure that your toes will be pointing downward during kick.
  • Repeat this for a 4-8 count.
Back Kick Stretch
  • Stand with feet together. Arms in a fighting position. (For balance)
  • Always look to where you are going to kick. Look over your left shoulder.
  • Lift left leg straight back. Try to keep leg straight.
  • Repeat this for a 4-8 count.
  • Look over your right shoulder.
  • Lift right leg straight back. Try to keep leg straight.
  • Repeat this for a 4-8 count.
Splits
  • Stand with feet at shoulder and a half width apart.
  • While supporting yourself with your hands slowly slide feet apart, go as far down to the floor and you can. Don't over do it.
  • While supporting yourself with your hands slowly turn your hips to the left. Hold for a second count.
  • While supporting yourself with your hands slowly turn your hips back to the center. Hold for a second count.
  • While supporting yourself with your hands slowly turn your hips to the right. Hold for a second count.
  • While supporting yourself with your hands slowly turn your hips back to the center.
  • Slowly walk yourself back up to your feet.
Sitting Leg Stretch 1
  • Sit with your legs at shoulder and a half width apart.
  • Reach for your left foot trying to place your head on your knee. Keep knee slightly bent, try not to lock your knee. Hold for a second count.
  • Move to the center trying to place your head on the floor in front of you. Try not to lock your knees. Hold for a second count.
  • Reach for your right foot trying to place your head on your knee. Keep knee slightly bent, try not to lock your knee. Hold for a second count.
  • Return to original position.
  • Repeat steps 1-3 for approximately 2 minutes.
  • Bring legs together.
  • Reach for your toes. Try to keep your legs straight.
  • Hold for a second count.
  • Release
Sitting Leg Stretch 2
  • Sit with your left leg straight out in front of you with your right leg bent out to the side. Your right foot should be almost under your butt.
  • Reach for your left foot trying to place your head on your knee. Keep knee slightly bent, try not to lock your knee. Hold for a second count.
  • Release
  • Repeat this for approximately 1 minute.
  • After stretch slowly lay back trying to keep your bent knee on the floor.
  • Hold for a second count.
  • Switch legs.
  • Place right leg straight out in front of you with your left leg bent out to the side. Your left foot should be almost under your butt.
  • Reach for your right foot trying to place your head on your knee. Keep knee slightly bent, try not to lock your knee. Hold for a second count.
  • Release
  • Repeat this for approximately 1 minute.
  • After stretch slowly lay back trying to keep your bent knee on the floor.
  • Hold for a second count.
ABS
  • Lay on your back with your hands under your butt right at your lower back.
  • Lift both legs (with your toes pulled back) 6 inches off of the floor. Keep legs straight. Hold for a second count.
  • Lift legs to a 45 degree angle. Keep legs straight. Hold for a second count.
  • Always remember to breath during this exercise.
  • Lift legs straight up in the air. Keep butt on the floor. Legs straight. Try not to swing legs. Hold for a second count.
  • Return legs to the 45 degree angle. Hold for a second count.
  • Return legs to 6 inches off of the floor. Hold for a second count.
  • Slowly bring feet back to the floor.