WARMING UP FOR MARTIAL ARTS

Warming up before your training is very important, many injuries can be caused due to lack of adequate warming up and a silly injury could stop you training for weeks or even months, body conditioning is included in the warm-up.

Hand, stomach and leg warm up + conditioning

No 1: Light - for beginner's or the unfit
½ mile run or 2 rounds skipping, 10 press-ups on the fist, 10 press-ups on the palms, 40 sit-ups, 
10 knees up to chest (tuck jumps) and a light stretch.

No 2: Medium
1 mile run or 4 rounds skipping, 10 press-ups on the fingertips, 10 press-ups on the fist, 
10 press-ups on the palm, 60 sit-ups, 20 knees up to chest (tuck jumps) and a light stretch.

No 3: Heavy
1 to 2 mile run or 5 rounds skipping, 10 press-ups on fist, 10 press-ups on palms, 
10 press-ups on the left palm, 10 press-ups on the right palm, 30 sit-ups, 20 star sit-ups, 
20 sit-up and twist, 30 knees up to chest (tuck jumps) and stretch.

Warming up with kickboxing rounds (Deadly’s Tip) 
Make a tape with 2 minutes of good music then 30 seconds quiet for your rest period, this makes the training easier to time (no stopwatch) and gives a comfortable atmosphere to train in. Execute either 1, 2 or 3 of the above warm up plan, then set your music going. The first three rounds could easily be just skipping, sprinting, padwork or:-

Round 1 should be a relaxed round of stances, limbering up with shooting forward and sideways etc., this will warm up your calves & leg muscles & helps practice evasion & shooting forward techniques. 
Round 2 can be skipping, stance work or light shadow boxing.
Round 3 can be skipping, stance work or moderate shadow boxing.

Warming up on the punchbag
Warm up as above before working on the punchbag, don't start heavy on the bag.
Round 1 use just hands, casual with no power. Round 2 again use just hands a little faster and sharper with a little more power. Round 3 you could now use legs or heighten the power of the punches.

Warning
Participants working on 10 rounds or more, have 24hrs rest for the immune system to re-generate, eat protein and carbo-hydrates i.e. Potatoes, rice, pasta, bread, chicken, tuna etc. 

Do not train with a cold or bad throat. Re-generate - don’t be stupid! 
Training with a bad throat or cold will weaken the immune system, at this time the immune system needs rest and food to rebuild and fight the illness, so “rest and rebuild".