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Black Belt Exercises

The following is a list of the Black Belt Exercises. These exercises, over 800 total movements, are often used during warmups at the beginning of classes. They are also required for each Black Belt rank test, where they are performed in this exact sequence at the beginning of the test.

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  1. Nunchaku – 10 repetitions of each, plus basic pattern of 105 movements.

    • Forward rotation – 10 repetitions

    • Backward rotation – 10 repetitions

    • Right / Left alternating in Figure-8 pattern – 10 repetitions

    • Right / Left simultaneous Figure-8 patterns – 10 repetitions

    • Side to Side – 10 repetitions

    • Repeat the following pattern of five movements 21 times, for a total of 105 total repetitions/movements:

    • Forward rotation (Movement 1)

    • Right/Left Simultaneous Figure-8 (Movements 2 and 3

    • Side to Side (Movements 4 and 5)
       

  2. ​​Punches – 150 punches, alternating right/left, alternating between Mid-Section Punch, High Section Punch and Low Section Punch.

  3. Down Blocks : Right – 15 repetitions.

  4. Down Blocks : Left – 15 repetitions.

  5. Out Blocks : Right – 15 repetitions.

  6. Out Blocks : Left – 15 repetitions.

  7. Up Blocks  – 30 repetitions.

  8. Rising X Blocks – 30 repetitions

  9. Down-Out Blocks – 30 repetitions (front)

  10. Down-Out Blocks – 30 repetitions (side)

  11. Double-Up Blocks – 30 repetitions

  12. Double-Down Blocks – 30 repetitions

  13. Elbow Strikes / Front – 30 repetitions

  14. Elbow-Punch – 30 repetitions

  15. Forward Hang – count of 50

  16. Forward Rock – count of 25

  17. Side Stretch – count of 10

  18. Squat (feet together) – count of 25

  19. Sit Ups – 10 repetitions/ Leg Stretches – 5 repetitions

  20. Knee Circles – 10 repetitions

  21. Hip Circles – 10 repetitions

  22. Lower Abdominal Stretch – count of 10

  23. Neck Circles – 10 repetitions

  24. Standing Leg Stretch – 5 repetitions

  25. Shoulder-Width Squats – count of 25

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