I invite/challenge Anon to join me in my martial arts training. I've been tuning up and playing around with this for the last 5 or so days, and today I made up this schedule.
It's a circuit, so just run it as often as you're comfortable with, but try to do a minimum of 2 repetitions of the circuit on any given training day, which is what I did today. It's not as easy as it appears. The basics, leg swings and bagwork numbers are twice as high in practice due to being repeated for each side. The goal is too train every day for 20 days, then move on to an updated routine after a few rest days. I don't expect this to happen on the first page, hence the page number notation.
>warm-up
Just do whatever you want, light callisthenics, very light bagwork, running in place, shadowboxing. Just remember that warming up doesn't mean static stretching, if you want to do that, do it before or after the workout, preferably after. The warm-up isn't part of the circuit obviously, you just do this once.
>leg swings
These are dynamic stretches, essentially similar to an axe kick (without the circular movement), inside crescent kick, outside crescent kick, and a swing that ends in a side kick position, but the leg is kept straight throughout all these movements. Do both sides, obviously.
>callisthenics
These are very low numbers, but remember that the idea is to run through the circuit multiple times, every day. If it's really too easy for you, do a harder progression such as diamond push-ups, one handed push-ups, pistol squats (supported or not) and so on, rather than increasing the reps.
>mabu
Horse stance training. Only count exhalations, should be about a minute or so.
>basics
Techniques in the air. Goal is to refine your kinetic chain, speed, balance, and flexibility. Again, both sides. We want to be ambidextrous.
>forms
If you know these kata, great, that's what I'm doing. If you don't know them, substitute them for 1 or 2 forms that you do know, depending on length. If you don't know any forms, substitute them for 2 minutes of shadowboxing.
>bagwork
First work individual techniques, jab, cross, hook, uppercut, roundhouse kick (high, for flexibility), then repeat in southpaw stance (or orthodox if you're already a southpaw). Then Combos, jab-cross, jab-cross-hook and jab-cross-kick, then repeat in the opposite stance. Once again, we're going for ambidexterity. Stance switching is great, especially if you're getting your ass kicked, since it confuses the fuck out of people.
If you don't have a heavy bag, try to get a partner that can hold a shield, if that's not an option, build a makiwara (lot's of instructions online for this), if you can't do that, just shadowbox. Also stop being poor. :^)
>footwork
This part is hardest to describe, and hardest part of the workout. For the side switch step, stand with legs about shoulder width, then rapidly cross them back and forth, almost as if you were doing a variation on skip rope. For the front switch step, stand in a shallow lunge position, then alternate stances rapidly.
For the TKD stuff I'll just post a video and point out the timestamps for what I'm doing.
I suppose that one could also replace this section with skipping if so inclined, but I'm planning on adding that in the next version.
Rest for 2 to 5 minutes before starting the circuit again.
Let me know if I need to clarify anything, or if you think I'm a faggot with a dumb routine. If anyone is interested, print out the sheet, and fill in the dates that you train on the bottom section, followed by the number of reps of the circuit you did that day. 20 days after starting fill in your percentage (for example, if you train 15 days out of the 20, that's 75%). The section below the percentage is for comments or notes, such as areas that need work or whatever. If anything seems out whack, or you think something isn't covered, let me know, but preferably only after you've actually tried it.