Dojo Exercises Overview

These exercises are great in many ways. One of the benefits is that there is no need for purchasing expensive gym equipment.  More importantly, these exercises are purely functional since athletic performance is about moving our own body weight. All suggested exercises can be done in the dojo (with a partner) and no weights (just body weight).

 

Chest:

Lateral Push Up Jumps

Lateral Push Up Walk with Partner

Push Up Partner Walk with Claps

Partner Push Ups

Heavy Bag Throwing

Heavy Bag Throwing with Push Ups

 

Bizeps:

Biceps Pulls

 

Back & Lats:

Partner Lats Pull

 

Triceps:

Triceps Dips with Partner

 

Shoulders:

Partner Assisted Handstand Walks

 

Legs:

Backwards Lunges

Forward Lunges

Partner Leg Press 1

Partner Leg Press 2

Partner Squats

Lunge Pattern

“No” Lunges

Balance Squat forward

One Leg Squatting

Partner Leg Hops

Spider Walk

Yoko Geri Strengthening Exercise

Mae Geri Strengthening Exercise

 

Plyometric Chest & Hamstring Drill

 

Gluteus Maximus:

Butt Kick outs to the Rear

Butt Kick outs to the Side

Butt Lifts

 

Core:

Core Arms Up & Down

Core Holding Holding Side Rises

Core Holding

Core Superman

Push Up Clapping Hands Game

 

Abs:

Abs Stand Ups

Abs Side to Side Feet Touch

Abs Side Crunches

Abs Lateral V-Ups

Abs Frog Style

 

 

Other Exercise (full body, reaction, arms etc): 

Tennis Ball Reaction Drill