Somnath Sikdar

🥋 Workout Wednesday: Upper Body Strength + Kicks

Today’s session blends martial arts conditioning with Taekwondo technique.
Build stronger strikes, sharper kicks, and better endurance — all from home.
Takes about 15–18 minutes.

⸻

🔥 Warm-Up (3 minutes)
• 20 Arm Circles (forward/backward)
• 10 Push-Ups (slow)
• 20 High Knees
• 10 Front Kicks (light, alternating)

⸻

🧠 Skill + Strength Circuit (3 Rounds)

Work 40 sec per exercise • Rest 20 sec • Rest 1 min after each round
1. Push-Ups
(Standard, knee, or incline — focus on clean form)
Purpose: stronger punches + guard endurance
2. Plank Shoulder Taps
Keep hips stable as you alternate hands
Purpose: core + shoulder stability for kicks
3. Front Kick → Roundhouse Kick Combo (alternating legs)
Chamber with control, snap with speed
Purpose: crisp technique + balance
4. Tricep Dips on Chair or Low Table
Elbows back, chest lifted
Purpose: stronger blocks + pushing power
5. Side Kick Burnout (20 sec each leg)
Slow chamber up, hold for 2 sec, extend, re-chamber, down
Purpose: hip strength + precision

⸻

⚡ Finisher: Power Striking Burst (2 minutes)
• 30 seconds fast jab–cross
• 30 seconds roundhouse kicks (switch every 5 kicks)
• 30 seconds push-ups (max reps)
• 30 seconds strong guard hold (horse stance + guard up)

⸻

🧘 Cool Down (2–3 minutes)
• Chest stretch (20 sec each side)
• Shoulder stretch (20 sec each side)
• Quad + hip flexor stretch (30 sec each leg)
• Deep breathing — 5 slow breaths

⸻

💡 Coach’s Tip:
Think “strong base, fast kicks.” The more stability and upper-body strength you develop, the more power and speed you’ll feel in your kicks and combinations.

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Some of the difference between traditional and sport and the value of both.

Traditional Tae Kwon Do Classes Traditional Taekwondo classes at the Dragon Gym easily accessible to Exton, PA are West Chester, Downingtown, Malvern, Lionville, Phoenixville and Coatesville.

How do Tae Kwon Do classes help kids do better in school?

According to recent research, attending Tae Kwon Do classes regularly can positively impact a child’s academic performance. At the Dragon Gyms parents can sign up their kids for age appropriate classes six days a week tailored for specific skill level.

Here are some of the ways that Tae Kwon Do classes help children do better in school:

1. Increased physical health - through repetition of kicks, blocks and stances students will build strength and coordination while toning muscles they didn’t even know existed. This improved physical health can lead to increased energy levels which helps with concentration and focus in the classroom.

2. Improved mental acuity - discipline, focus and persistence are attributes children gain through regularly studying martial arts techniques. These skills are essential to success in the classroom and often give students an edge over other peers when it comes to finishing assignments and taking exams.

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4. Stress relief - after a long day of learning there is nothing like an hour of intense physical exercise followed by deep stretching to let go of all stress built up throughout the day resulting in improved concentration during class time as well as better quality sleep at night for increased productivity overall during the school year.

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