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        Tracy I would love to see more posts or comments from coloured belts along with black belts. I'm sure there are many that have questions that just aren't asking them. There is so much to learn - we all need guidance and support. I sometimes feel super naive asking for help, but it's only going to benefit me - and possibly others.
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        Tracy I should clarify something about my post. I HAVE learned from this community that I should only do speed kicking against resistance, not in the air. That just happened to be the exercise that my instructor made the comment - that when the focus is on speed, you don't need to pay that much attention to form. But I'm going to take David's advice and I will only up my speed if I feel my form is correct, even when kicking with a heavybag.
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        Rachel DS I do TABATA and HIIT with an app (free) called 8 fit. Work outs vary but typically they are either 20sec on 10 sec off repeat 8 times then rest a minute before next one or a certain amt of reps followed by 1 minute cardio. Ex include bodyweight resistance / light weights / cardio.
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        David Cochran Tracy, from our conversations I feel that you are probably in above baseline shape for you current station, even with the two month break. My first question is how sound is your cardio-vascular system? It is a given that you may not be able to perform like you once could but is physical exertion dangerous for you? The four exercises listed are lower body & torso work so you could change one to upper body for equity and maybe a little break. You could change the ratio initially (3:45s, 3:1m) to be realistic. Going 3:30s and then right back at it repeatedly is tough for anyone at any station. How many reps are you thinking about? If this is the only exercise you are doing during the week, you will not see a lot of gain out of twice/week. If you want to damage your knees and back listen to your instructor on the kicks. Listen to your instincts.
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        Brian Milligan Hi Tracy I am ITF. Scotland and test for my Green Belt next week here in Spain where we live in the winter.. The Taekwon Family. Wonderfull. I wish you well in your studies . and good health
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        Cole So very AWESOME!!! Great job and keep up the hard work!
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        Will - Black Belt Wiki Brian

        Great job. Ready for your next belt test? :)

        Will
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