HAPKIDO and TAE KWON DO
This website is intended to help me train on the road. (I usually have my laptop, and am tired of carrying all my books.) My Hapkido style is WKF (World Hapkido Federation) and my Tae Kwon Do style is WTF (World Tae Kwon Do Federation). I alternate the Daily Workout (below) with the Daily Workout - Light.
[To go to Hapkido, just click on the Hapkido logo. To go to Tae Kwon Do, just click on the Tae Kwon Do logo. Or select either link below.]
This website supports Hapkido and Tae Kwon Do. Enjoy. Any copyright infringement is unintentional and disputed items will be removed from this site upon notification. All rights reserved. Page last updated March 18, 2002.
Daily Workout - Full 1 Hour (Mon, Wed, Fri at Noon)
Breathing, Meditation, and Stretch (10 min)
Formal Bow
Breathing and Meditation
Chest (6 ea)
Full - per Chun Ki Hyung Sae
(first Hapkido form) - 6 ea
Hip rotation, Knee rotation, Neck rotation
(7 in each direction)
Barrel rotation (6 ea dir), Waist
rotation (4 ea dir, alternating)
Legs (right foot fwd, then left, hold 7 count)
Rear foot flat & stretch forward
Stretch farther & raise heel
Stretch farther, touch ground w/ hands
Stretch back, arch over & touch back foot
Switch legs and repeat for other leg
Leg cross-over trunk twist (count 20, both)
Legs fwd, nose to knee, grab feet (count 20)
Spread leg groin stretch (left, right, middle,
20 count ea.)
Stretch Kicks (5 ea., slow): Rt Leg - front,
back, side, roundhouse; repeat w/ Left Leg
Arms
Tricep stretch (7 count)
Lock fingers, raise over head palms up
(7 count)
Cross-body stretch (7 count, both arms)
Stretch Punches (slow): High, Middle, Low -
alternating hands, 10 total
Wrist stretches (right then left)
Bend wrist
Palm in and down, grab outside (thumbs
together) and push to lift
Rotate up, fingers out & across, thumb
down - push out
Twist wrist
Rotate in with thumb, grabbing thumb pad
Rotate hand, place thumb under hand, and
bend palm down (palm forward, fingers
down)
Falls and Rolls (5 min)
Falls (from squat 5 ea., then standing 2 ea.)
Back, Sides, Front
Rolls (rt shoulder then left, 2 ea. shoulder)
Forward, Backward
Warm up Calisthenics (10 min)
Jumping Jacks - 30
Fist Pushups- 25
Sit-ups - 30
Do Jin Bup (inner foot raises)
Goal is 500, then w/ 3-8 pound weights
Techniques (30 min - 10 each)
Practice Kicks - concentrate on form,
speed & strength, 5 ea. Left, then 5 ea. Rt;
Front, Side, Back, and Roundhouse
Practice Punches - concentrate on form,
speed & strength, 5 ea punch - rt then left;
Punches - Rev. Middle, High, Rev. Low
Knife Strikes - Inner Rev. High, Outer High
Elbow Strikes - 5 right, 5 left
Backfist - 5 rt, 5 left
Practice Special (obtain pictures/descr. prior)
Locks
Throws
Blows
Weapons
Forms
Tae Kwon Do
Tae guk - Il Jong, Ee jang, Sam jang, and
Sah jong
Hapkido
Chun Ki Hyung Sae
Gee Ki Hyung Sae
Cool Down & Stretch ( 5 min)
Barrel rotation, Waist rotation (alternate)
(7 in each direction)
Legs (right foot fwd, then left, hold 7 count)
Rear foot flat & stretch forward
Stretch farther & raise heel
Stretch farther, touch ground w/ hands
Stretch back, arch over & touch back foot
Switch legs and repeat for other leg
Leg cross-over and trunk twist (both sides)
Legs straight out, nose to knee & grab feet
Spread leg groin stretch (left, right, middle)
Arms
Tricep stretch
Lock fingers, raise over head palms up
Cross-body stretch (both arms)
Formal Bow
*Strength and Stamina (other time during day)
Lift - 30 minutes
Jog - 3 miles (30 min.)
Daily Workout - Light 30 min. (Tue, Thu, Sat & Sun; early a.m.)
Breathing, Meditation, and Stretch (10 min)
Formal Bow
Breathing and Meditation
Chest (6 ea)
Full - per Chun Ki Hyung Sae
(first Hapkido form) - 6 ea
Hip rotation, Knee rotation, Neck rotation
(7 in each direction)
Barrel rotation (6 ea dir), Waist
rotation (4 ea dir, alternating)
Legs (right foot fwd, then left, hold 7 count)
Rear foot flat & stretch forward
Stretch farther & raise heel
Stretch farther, touch ground w/ hands
Stretch back, arch over & touch back foot
Switch legs and repeat for other leg
Leg cross-over trunk twist (count 14, both)
Legs fwd, nose to knee, grab feet (count 20)
Spread leg groin stretch (left, right, middle,
20 count ea.)
Stretch Kicks (5 ea., slow): Rt Leg - front,
back, side, roundhouse; repeat w/ Left Leg
Arms
Tricep stretch (7 count)
Lock fingers, raise over head palms up
(7 count)
Cross-body stretch (7 count, both arms)
Stretch Punches (slow): High, Middle, Low -
alternating hands, 10 total
Wrist stretches (right then left)
Bend wrist
Palm in and down, grab outside (thumbs
together) and push to lift
Rotate up, fingers out & across, thumb
down - push out
Twist wrist
Rotate in with thumb, grabbing thumb pad
Rotate hand, place thumb under hand, and
bend palm down (palm forward, fingers
down)
Warm up Calisthenics (5 min)
Jumping Jacks - 30
Fist Pushups- 25
Sit-ups - 30
Techniques (10 min)
Practice Kicks - concentrate on form,
speed & strength, 7 ea. Left, then 7 ea. Rt;
Front, Side, Back, and Roundhouse
Practice Punches - concentrate on form,
speed & strength, 7 ea punch - Rt then Left;
Punches - Rev. Middle, High, Rev. Low
Knife Strikes - Inner Rev. High, Outer High
Elbow Strikes - Right, Left
Backfist - Right, Left
Forms (Goal: able to vary order, no mistakes)
Tae Kwon Do
(World Tae Kwon Do Federation)
Tae guk - Il Jong, Ee jang, Sam jang, and
Sah jong
Hapkido
(World Hapkido Federation)
Chun Ki Hyung Sae
Cool Down & Stretch ( 5 min)
Barrel rotation, Waist rotation (alternate)
(5 in each direction)
Legs (right foot fwd, then left, hold 7 count)
Rear foot flat & stretch forward
Stretch farther & raise heel
Stretch farther, touch ground w/ hands
Stretch back, arch over & touch back foot
Switch legs and repeat for other leg
Leg cross-over trunk twist (both sides)
Legs straight out, nose to knee & grab feet
Spread leg groin stretch (left, right, middle)
Arms
Tricep stretch
Lock fingers, raise over head palms up
Cross-body stretch (both arms)
Formal Bow
*Drafted by Brian Perkins on 5/17/01
8th Gup Hapkido WHF, 8th Gup Tae Kwon
Do WTF
Approved by Master Rob Loesch,
Body & Mind Martial Arts Center
Seattle, WA
Webmaster: [email protected]
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