Basic Exercises

     Left Forward Stance, Double Punch
     Hidari Shizen-Dachi Ni Seiken Chudan-tsuki
     1. Right Forward Stance, Double Punch
     Migi Shizen-Dachi Ni Seiken Chudan-tsuki

     2. Open Leg Stance, Double Middle Punch Left Arm Out
     Heiko-Dachi Hidari Ni Seiken Chudan-tsuki
     2. Open Leg Stance, Double Middle Punch Right Arm Out
     Heiko-Dachi Migi Ni Seiken Chudan-tsuki

     3. Open Leg Stance, Double Upper Lip Punch Left Arm Out
     Heiko-Dachi Hidari Ni Seiken Jodan-tsuki
     3. Open Leg Stance, Double Upper Lip Punch Right Arm Out
     Heiko-Dachi Migi Ni Seiken Jodan-tsuki

     4. Open Leg Stance, Sweep Foot, Punch Middle, Block Double Bone same
     arm
     Heiko-Dachi Ashi Barai Chudan-tsuki Chudan-Uke

     5. Left Forward Stance Step Cross Body Block
     Hidari Shizen-Dachi Uchi-Uke

     6. Left Forward Stance Step Single Bone Block
     Hidari Shizen-Dachi Kake-Uke

     7. Left Forward Stance Step Hand Block
     Hidari Shizen-Dachi Shuto-Uke

     8. Left Forward Stance Step Double Punch (Kiai)
     Hidari Shizen-Dachi Ni Seiken Chudan-Tsuki Ido Kiai Nippon Tsuki

     9. Left Forward Stance Step Down Bock
     Hidari Shizen-Dachi Gedan-Uke

     10. Left Forward Stance Step Double Bone Block
     Hidari Shizen-Dachi Chudan-Uke

     11. Left Forward Stance Step Head Block
     Hidari Shizen-Dachi Jodan-Uke

     12. Left Forward Stance Punch Kick Step
     Hidari Shizen-Dachi Seiken Jodan-Tsuki (or Seiken Chudan-Tsuki)
     Mae-Geri

     13. Left Forward Stance Step Single Punch Kiai each punch
     Hidari Shizen-Dachi Seiken Chudan-Tsuki Kiai Ippon Tsuki

     14. Right Forward Stance Back Leg Front Snap Kick
     Migi Shizen-Dachi Mae-Geri
     14. Left Forward Stance Back Leg Front Snap Kick
     Hidari Shizen-Dachi Mae-Geri

     15. Open Leg Stance, Block to the Front Kick to the Side
     Heiko-Dachi Mae-Uke Yoko Kin-Geri

     16. Attention Stance, Shin Kicks
     Musubi-Dachi Shioto-Geri

     17. Attention Stance, Side Kicks
     Musubi-Dachi Yoko Geri

     18. Open Leg Stance, Front Side Kick
     Heiko-Dachi Zempo Yoko-Geri

     19. Attention Stance, Back Kick
     Musubi-Dachi Ushiro-Geri

     20. Right Forward Stance Back Leg Side Kick then Front Kick
 (same leg)
     Migi Shizen-Dachi Yoko-Geri Mae-Geri
     20. Left Forward Stance Back Leg Side Kick then Front Kick (same leg)
     Hidari Shizen-Dachi Yoko-Geri Mae-Geri

     21. Right Forward Stance Back Leg Front Kick then Side Kick
 (same leg)
     Migi Shizen-Dachi Mae-Geri Yoko-Geri
     21. Left Forward Stance Back Leg Front Kick then Side Kick (same leg)
     Hidari Shizen-Dachi Mae-Geri Yoko-Geri

     22. Left Forward Stance Step Down Block (slow forward, fast back)
     Hidari Shizen-Dachi Gedan-Uke

     23. Left Forward Stance Right Arm Out Step Punch (kiai each)
     Hidari Shizen-Dachi Gyaku-Tzuki Kiai Ippon Tzuki

     24. Left Forward Stance Step Block Sweep Jab
     Hidari Shizen-Dachi Chudan-Uke, Kake-Uke, Nukite

     25. Push-up Position Toe Strikes
     25. Push-up Position Knuckle Strikes
     25. Push-up Position Hops on Knuckles
     25. Push-ups 30-50

     Also you would do Running in Place and Jumping Jacks (side straddle
     hops) at the end.