I use a conglomerate of modern Shukokai Karate and Muay Thai.
I begin by doing 50 reverse punches and 50 front punches, with extended full motions.
Then I perform 50 groin front kicks, altenating, again with extended motions. Afterwhich it's right right, left left, for another 50.
I then do my pre-class Tae Kwon Do stretching that I learned as a child. It involves quick ballistic stretching of the major muscles groups and joint rotations.
After class I do a heavy stretching routine, with static and isometric stretches of all muscle groups.
If I find the extra time, I will do this routine before I lift or do my running workout.
I think a warm up which uses the exercises you are about to perform is a good idea. It allows you to slow down the techniques and gain better form etc.
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