| abstract
| - Some exercises commonly done in taekwondo classes include:
* Jumping jacks (also called Star Jumps) - is a jumping exercise where the arms and legs are simultaneously brought together or spread apart during each jump; some people move the legs forward and back during a jumping jack instead of outward and inward; a half-jack is a jumping jack where you don't entirely bring your arms together at the top of their swing (which can cause shoulder injuries in some people).
* Jogging - jogging around the dojang is a common way to warm up.
* Wind sprints - while jogging around the dojang, sometimes an instructor will call for a quick sprint before returning to the jog; alternatively, students might form lines and sprint back and forth across the dojang as if racing.
* Trick sprints - trick sprints are wind sprints where some "trick" is inserted into the middle of the sprint; typical tricks include for example:
* Long jumps - jump as far forward as possible in the middle of the sprint before resuming the sprint
* High jumps - jump as high as possible in the middle of the sprint before resuming the sprint
* Spinning jumps - jump into the air and do a 360-spin in the middle of the sprint before resuming the sprint
* Rollovers - fall flat onto the floor in the middle of the sprint, roll over, then resume the spring
* Side-shuffle sprints - sprint sideways, shuffling across the dojang as quickly as possible without crossing one's legs; can also be done jumping-jack style, raising the arms while shuffling
* Jumps - these come in many forms:
* Leap frog jump - jump into the air and bend your legs backwards behind you, while pushing your arms behind you as if to grab your ankles at the top of the jump
* Scissors jump - jump into the air and spread your legs wide at the top of the jump; alternatively, kick one leg forward and one leg backward at the top of the jump
* Toe-touching jump - jump into the air and bring both legs forward in front of you, legs straight, while bringing your arms forward as if to touch your toes
* Walking kicks - students form-up into lines and walk while kicking; for example, perform an axe kick with the left leg, step forward, perform an axe kick with the right leg, step forward, etc.
* Walking stretches - students form-up into lines and perform stretching exercises while walking; for example, perform an axe kick with the left leg, drop the left foot down at the bottom of the kick to step forward, then squat onto the heel of the left foot to do a long stretch with the right leg; then repeat on the opposite leg, continue repeating as you walk across the dojang
* Trick walks - these come in many forms:
* Bear-walking - walking on all fours like a bear
* Inchworm walking - like bear walking, but first you walk the feet foward while your hands remain in place, then you walk your hands forward while your feet remain in place
* Crab walking - walking on all fours, but stomach facing upward rather than downward; this can be done forward (head first), backward (feet first), or sideways (like a crab)
* Duck walking - walking while maintaining a squat
* High pitching - running in place, always staying on your toes (never onto your heels), bringing your knees as high into your chest as possible
* Low pitching - running in place, bent over, arms downward, always staying on your toes (never onto your heels)
* Soldier crawls - lay down on your stomach and drag your body forward using your elbows and knees; alternatively, require that students keep their legs straight and pull themselves forward using just their elbows
* Forward rolls, backward rolls, handstands, and cartwheels - make your way down the dojang while performing these stunts
* Push-ups - these come in many forms; for example, can be done with the hands shoulder-width apart, or narrower to increase the focus on the triceps
* Partner push-ups - your partner holds your legs wheelbarrow-style while you do push-ups
* Partner push-ups can also be turned into wheelbarrow races
* Plank - hold yourself at the top of a push-up position
* Bird dog - to add difficulty to the plank, lift one leg into the air and lift the opposite arm into the air, balancing on just one hand and one foot; alternate from one side to tothe next
* Side plank - hold your body straight, arms straight out at your sides to form a T with your body, then hold yourself off the floor on your side with one arm
* Sit-ups - best done with a partner, your partner holds your feet down while you do sit-ups
* Superman - lay on your stomach, lift your arms and shoulders off the ground while simultaneously lifting your legs of the ground, so that all your weight is on your abdomen
* Crunches - these come in main forms
* Twisting crunches - holding your shoulders and legs off the ground while twisting your torso left and right
* Bicycling crunches - holder your shoulders and legs off the ground while bicycling your legs
* Leg extensions - lay on your back and prop yourself up with your elbows while bending your legs to your chest, the straighten your legs
* Mountain climbers - from a plank position, alternate pulling each knee forward into the chest, as if climbing
* Burpees - these come in many forms too; for example, from a standing position, drop into a squat and place your hands on the floor, thrust your legs back behind you into a planking position, immediately return to a squat, then jump up from the squat position
* Squats - done with feet about shoulder-width apart, and hands on hips or arms out in front
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