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Fight Fit Workout: Padawan Warrior


fight fit workout Padawan Warrior

This Star Wars inspired fight fit workout, Padawan Warrior, can help warriors move and fight like some of the Jedi Knights during non-saber battles.


This Star Wars inspired fight fit workout was inspired by the rare sightings of non-lightsaber battles from the Star Wars universe. Although most Star Wars battles are fought through spaceships, lasers and lightsabers, there are still battles that needed to be fought without a weapon like when Ahsoka fought off a team of Clone Troopers to escape or when Obi-Wan Kenobi fought two thugs on his search for Leia in the Kenobi series. This Star Wars inspired fight fit workout, Padawan Warrior, can help warriors improve speed, agility and stand-up fight skills.


Who's This For?

Suitable for all levels


Workout Benefits:

Practice basic and advance fight skills

Improve cardiovascular endurance

Improve muscular endurance

Improve explosive power


Workout Implementation:

To maintain balance between all other training practices, it’s recommended to complete a fight fit workout at least 3x/week at minimum.


Training Equipment:

Punching Bag

Boxing Gloves

Hand wraps


Warm Up:

Complete a 5 minute warm up or complete Initial Mile's Total Body Warm Up.


Cool Down:

Complete a 5 minute cool down or complete Initial Mile's Chi Flow Yoga Routine.


The Workout:

Round 1: Jab + Cross + Side Kick + Push Kick

Round 2: Cross + Hook + R & L Round House Kick

Round 3: Jab + Cross + Spin Hook Kick

Clinch Exercise: Broad Jumps


Coach Saikou Notes:

  • Remember the kicking technique basics: Chamber leg and pivot. Extend leg to execute kick. Recoil leg back to bottom. Return to fight stance.

  • Pay attention and alternate kicking legs after each execution where noted to. This will help maintain balance for strength, coordination and skill.

  • When executing punches, always return each punch back to your chin.

  • Pivot the grounded foot when executing the round house kick.

  • When executing your side kick, pull your toes toward your shin and kick with the heel. Imagine kicking a brick out of a brick wall.

  • When executing the spin kick, look over your kicking shoulder before executing your kick. For example, if you're executing the right leg spin hook kick, look over your right shoulder.



Fight fit workout Padawan Warrior


Disclaimer: All information presented and written within this article are intended for informational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you should choose to follow or participate in any workout, program or practice, you do so voluntarily and do not hold Initial Mile and it's founder responsible for any cause of injury or death. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.


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