Martial Arts Conditioning Quick Start Workout

This is a martial arts conditioning workout pack you can import into Re:Do as a Starter Program. It uses basic shadowboxing patterns, kicks/knees, sprawls, footwork, and simple core/strength work. For the full directory, see Quick Start Workout Programs.

At a glance

This pack fits if you want a martial arts conditioning workout you can repeat: simple drills, steady output, and progression through time, pace, and density.

• Equipment: none (optional jump rope)
• Style: shadowboxing + footwork + sprawls + basic strength/core
• Workouts: Martial - Easy / Hard / Extreme
• Exercises: 10 basics (listed below)
• Best for: athletes who want conditioning without a complicated program

How to install (import) in Re:Do

In the app, go to: Routines → Programs → Starter Program → Import.

• Open Routines
• Open Programs
• Tap Starter Program
• Choose Martial
• Tap Import

Workouts in this starter program

• Martial - Easy — smooth technique and manageable work blocks.
• Martial - Hard — longer work and less room to coast.
• Martial - Extreme — the same tools, but higher density and intensity.

If you are new to these movements, start on Easy and keep it crisp. Conditioning improves fast when your output stays consistent.

Exercises (and how to vary them)

Jab-Cross (Shadowboxing)
From guard, snap a jab then rotate hips for a cross; return to guard each time.
Variations: add footwork (harder), add a slip/roll between punches (harder), slow technical reps (easier on breathing).

Front Kick (Alternating)
Chamber knee, extend kick straight, retract, set down; alternate legs smoothly.
Variations: slower chamber-control kicks (technical), higher intensity snap kicks (harder), reduce height (easier).

Hook Punches (Shadowboxing)
Rotate hips and shoulders, throw compact hooks at head height, return to guard.
Variations: body hooks (lower), 3–4 punch combinations (harder), slower power hooks (strength focus).

Knee Strikes (Alternating)
Bring knee up toward target while pulling elbows down; alternate sides with balance.
Variations: light knees (easier), faster switching knees (harder), add a step-in or clinch motion (harder).

Sprawl
Drop hips back and down fast, chest toward floor, then return to stance safely.
Variations: step-back sprawl (easier), add a push-up (harder), add a “shot entry → sprawl” pattern (harder).

Footwork (Forward/Back)
In fighting stance, step forward then back while keeping stance width and guard up.
Variations: add lateral steps (harder), add angle steps/pivots (harder), reduce speed for clean mechanics (easier).

Push-Up (Explosive Optional)
Standard push-ups; keep tight core. Add a small pop off the floor if able.
Variations: incline push-up (easier), tempo push-up (harder), explosive/clap push-up (harder power).

Sit-Up
Lie down, bend knees, curl torso up to seated, lower with control.
Variations: crunches (easier), V-ups (harder), hollow holds/rocks (harder).

Jump Rope (Simulated)
Light hops and wrist turns (with or without rope). Keep rhythm steady.
Variations: use a real rope (harder coordination), boxer step (technical), higher knees (harder).

Plank (Fight Stance Core)
Forearm plank; brace as if taking a body shot, breathe behind the guard.
Variations: longer holds (harder), shoulder taps (harder), knees-down plank (easier).

Progression (when it gets too easy)

• Increase work time: add 5–15 seconds per round on the same drills.
• Reduce rest: keep output steady and shorten breaks.
• Add complexity: turn singles into short combinations (jab-cross-hook, kick-cross, etc.).
• Increase intensity: stay relaxed, but raise pace while keeping technique crisp.

For many people, the “program” is simply showing up 2–4 times/week and improving output without letting technique fall apart.

FAQ

Do I need a bag or gloves?
No. This is designed as a shadowboxing conditioning workout. You can add a bag later, but it is not required.

Is this good conditioning for martial arts?
Yes. It focuses on repeatable patterns: punches, kicks, knees, sprawls, and footwork. The best conditioning is the work you repeat.

How many days per week should I do it?
2–4 days/week is plenty. If you also do sport practice, keep this as a short add-on rather than a second full session.

Where do I import it in the app?
Use Routines → Programs → Starter Program → Import.

Can I scale it if I’m out of shape?
Yes. Start on Easy, reduce intensity, and use the “easier” variations (step-back sprawls, lighter kicks, etc.).

What if I want timers and a workout player?
Re:Do is built for that: see workout player + timers.

Other topics