HIT TEAM

HIT TEAM - Summer 2025

Daily Check In

Weekly Benchmark Workout

This is a timed workout. Keep track of your time each week. Your goal is to be faster by the end of HIT Team.

50 Robots
40 Squats
30 Spear Sit Ups
20 Pushups
10 Squat Thrusts

Daily Workout #1

Tabata Style Workout – 20 seconds of exercise and 10 seconds of rest. Six total sets for 3 minutes. The total workout should be about 9 minutes long.

Circle around a ball, front leg knee
Shuffle up, front leg front kick, Squat down and touch the floor with one hand
Burpee

Daily Workout #2

Tabata (20 seconds on, 10 second rest)
Squat with medicine ball
Balance front leg on medicine ball
Front leg front kick, with front leg starting on medicine ball (round 1 & 2)
Front Leg Roundhouse Kick, with front leg starting on medicine ball (Round 3 & 4)
Inside Crescent Kick, with front leg starting on medicine ball (round 5 & 6)
Pushup on medicine ball (one hand on the ball, rolling between hands for each pushup)

Daily Workout #3

Tabata (20 seconds on, 10 second rest)
Standing broad jump (for bonus, squat jump straight up at the end)
Four Jab/Cross Combinations (8 punches), drop down and do one pushup, repeat.
X-Steps from a neutral stance into a guarding stance. (1 step Forward and to the right, 2 step forward to the left, 3 step back to the left, 4 step back to the right)
1 Minute of pushups non-stop (not tabata)

Daily Workout #4

Tabata (20 seconds on, 10 second rest)
Sumo Jacks - jumping jacks from a horse stance
Fire Hydrant Roundhouse Kicks
Alternate Pushups
1. Plank with right leg extended to the side (round 1, round 2 other side)
2. Low plank (bottom of pushup position) (round 3 and 4)
3. Plank with right leg extended to the side (round 5, round 6 other side)
Hold a horse stance for 1 minute (not tabata)

Daily Workout #5

Tabata (20 seconds on, 10 second rest)
High Knees (alternate legs)
Horse Stance, Lean Away to the back, Lean Away to the front
3 Minute AMRAP
1. 10 squats
2. 10 dive bomber pushups
3. 20 Squirms (right hand to inside of right foot) 10 on right, 10 on left

Stretching

Static stretching should be done after warming up. You can do it after your workout, or if you prefer to do it later, start with a light round of 50 jumping jacks to get your body warmed up first.

You can follow the videos below, or come up with your own stretching routine to work areas that you want to improve the most. Each stretching session should be at least 10 minutes.

Sr HIT TEAM Kata - Heian Nidan

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