Strength training and conditioning workouts are so important for your health, and can have a huge impact on your karate performance. But what do you do when you don’t have any equipment? Or your gym is shut down (*cough cough COVID cough*)? Or you’re on vacation? Or you’re staying in a hotel for a tournament, and want to fit in an effective workout?

Exercise anyway!! The key to maintaining and improving your fitness level is consistency. Even body-weight only workouts can have an impact if you practise them on a regular basis. And total-body at-home workouts can be awesome.

As part of my coaching certification, I received a free at-home total-body workout designed by the amazing people at Precision Nutrition. No equipment necessary, although you can always add weights or a filled backpack for extra load. This workout is great. It doesn’t require a lot of space, so it’s portable; you can do this workout at home, at a hotel, in your office at work, in line at the grocery store…. You get the idea. A great workout routine all on its own, or as a supplement to your karate training.

To print this workout, click on the link under Recommended Resources below.

Would you try this workout? What’s your go-to cross-training workout? I’d love to hear your comments and suggestions below!

Recommended Resources

Here’s the printable copy of this workout: 14-Day At-Home Workout Plan.* Within this pdf, just click on the links to see video explanations of these exercises.

*(This content is used under license from Precision Nutrition Inc. and may not be reproduced, transmitted, or otherwise used or reused in any way without the express written permission of the owner. Copyright © 2020 Precision Nutrition Inc. For more information about Precision Nutrition, visit

You’re reading FREE 14-Day At-Home Strength and Conditioning Workout by Sabrina Bliem, originally posted on The Karate Shrimp. If you’ve enjoyed this post, be sure to follow The Karate Shrimp on YouTube, Facebook, Twitter, and Instagram!