Yu-Kan-Do™ Beginner Level One Workout

Before starting any exercise program you may need to consult a doctor.  
Warm up before you get started.  
Exercise  requires: One Timer and a light set of weights. Set your timer for 9 minutes.  Examples of the weight exercises are at the bottom of this page.

• Walking in place (30 sec.)

• Small kicks to the front (30 sec.)

• Walking in place (30 sec)

• Stepping side to side swinging arms (30 sec.)

• Walking in place (30. sec.)

• Abbs stretch (Alt. reaching across the body) (30 sec.)

• Walking in place (30 sec.)

• Stepping back ,alternating feet, raising arms (30 sec.)

• Walking in place (30 sec.)

• Alternating Knee lifts touching hands to knee (30 sec.)

• Walking in place (30 sec) Pick up your weights

• Curls (30 sec.)

• Butterflies (30 sec.)

• Triceps swings (30 sec.)

• Chest Extensions (30 sec.)

• Overhead press (Alt.) (30 sec.)

• Break for one minute then repeat.

After the workout, stretch!!!  Stretching is most important.  Stretch hard at least three times per week.

Yu-Kan-Do The Intermediate Level Two Workout

You need a set of light hand weights and a Timer. Set your timer for Nine minutes. Each Exercise is to be performed for 30 seconds apart.

• Walking in place

• Squats (raising arms)

• Walking in place

• Abb Stretch (Alt. arms over the head )

• Walking in place

• lunges (Reaching arms out)

• Walking in place

• Bending over Toe touches

• Walking in place

• Alt. Knee lifts (hands on side of head touching elbows to knees)

• Walking in place( pick up your weights)

• Begin curls

• Butterflies

• Triceps swings

• Chest extensions

• Overhead press (alt.)

• One minute break

Start with one set and build up to as many sets that it takes for a great work out!!!

 Yu-Kan-Do The Advanced Level Three Workout

You will need a timer and a pair of light weights to perform these exercises. Set your timer for nine minutes.

Each exercise is to be done for 30 seconds then move on to the next until completed. Good Luck!!

• Walking 

• Jogging

• Walking

• Jump rope

• Walking

• Jumping Jacks

• Walking

• Shadow Boxing

• Walking 

• Kick boxing

• Walking (pick up your weights)

• Begin curls

• Butterflies

• Triceps swings

• Chest Extensions

• Overhead Press( alt.)

• One Minute break (repeat)

        Always stretch after every workout and drink plenty of fluids.

Getting Bored? Do The Burn!

• Jogging in place (30 sec.)

• Simulate jump roping (30 sec.)

• Jumping Jacks (30 sec.)

• Shadow boxing (30 sec.)

• Kick boxing or shadow boxing (30 sec.)

• One minute break (repeat)

                Curls                                         Butterflies                                                       Triceps swings

            Chest Extensions                                                  Overhead press

For more information, please contact Marshall Brown
marshall@ms.metrocast.net

Copyright 2009 Denise Brown.
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