Introducing Bob Man Sport Video.
Golf, the first sports method video to ever have been certified platinum by the Recording
Industry Association of America, removes the mystery from the golf swing. All the swing
features you've been striving for will happen automatically. You can have all over muscle tone
in just 30 minutes twice a week at home with Bob Man's weight training at home, simplified.
Traditional karate requires the learning of a complex series of moves over a number of
years. Instant karate enables you to master the nine essential moves of self-defense in
a 42-minute workout. If you choose just one physical activity, choose isometric stretch.
In less than 20 minutes every other day, you'll improve your flexibility,
appearance, and your overall sense of well-being. Bob Man Rides a Bike is the core of his own
fitness program. Learn how to select and use a bicycle for your fitness and pleasure.
Instant karate reduces the vast quantity of martial arts disciplines to nine easily learned
self-defense techniques. Instant karate provides a vigorous workout that builds these nine moves
into your muscle memory. Instant karate increases your confidence and enhances your bearing so
as to eliminate the very need to defend yourself. The nine moves of instant karate. The front kick
is a super fast intermediate range weapon. The side kick gives us long range. The knee thrust,
it's powerful. The upward parry protects the entire upward half of our body. Reverse punch,
the classic karate punch. Downward parry, lower body protection. The back fist is a surprise weapon.
The front elbow generates tremendous power. Attack from the rear, let your gong show with a back
elbow. Hi, I'm Debbie Mathis. For the past six weeks, I've been following the Bob Man Instant
Karate Course. And what has happened? Well, I've experienced some all-over body toning and learned
basic karate. Now join Bonnie and me with our instructor, Bob Man. The action here is very
simple. We're going to support our weight on the left leg and the kicking leg will be the right leg.
And we start with a kicking leg, the right leg behind, and the action is merely to raise the
right leg to stretch out the hamstring muscles, get more limber, get more flexible. Bonnie and
Debbie, let's do 20 of these. Two, three, four, five, six. Take it, Bonnie. Higher, higher, higher,
higher. 19, one more, 20. Good set, good set.
Okay, let's do 20 with the left leg now, nice and high. And one, two, Bonnie.
We're going to warm up now for the side kick on the right side. And to start this move,
we simply cross our right foot back behind our left foot. Our left leg is the support leg,
the right leg is the kicking leg. But watch closely now what I do with my right foot. Don't
turn it this way, I rotate it clear over on its side. And what this does is it brings the
blade of the foot and the heel out to be the striking surface in this kick. Now the action
of the warmup is just like the action of the warmup of the front kick. It's just straight
out to the side, 15 reps. So we start back here and kick and kick and kick. And Bonnie
and Debbie, go for 15. One, two, three, four, five, six, seven, eight, nine, ten, and higher.
One, two, three, four, five, six, seven, eight, nine, ten, nine, ten, nine, ten, nine, ten,
ten, ten, ten, ten, ten, ten, ten, ten, ten, ten. Okay, Bonnie and Debbie, do these right
with me. Fifteen, let's cross over behind. Bronate the foot, get the blade of the foot
out and 15 to the left and 1, 2, 3, 4, 5, 6, 7, 8, 9, you can do it, 10, 11, 12, 13,
The action of the front kick itself is a four-part move. It comes up to the knee,
out to the target, back to the knee, and down. Up to the knee, out, back, and down. Up to the knee,
all the way up to the knee, out, back to the knee, and down. Up, out, back, down. Okay,
Bonnie, count us 20 of these. Ready, Anne?
Ready? 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20.
The action on the front kick is to bring the kicking foot all the way up to the knee,
straight out to the target, back to the knee, and down. Bonnie and Debbie, let's do 20. Front
kicks, left side, and 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20.
Now we're going to do the side kick. The side kick is really powerful. A lot of nice extension,
a lot of power, and a lot of reach. Watch Bonnie and Debbie as they do this kick, and
you'll notice that even a small body weight, they get a lot of power into this kick. Now
the action of the side kick is we start with the kicking leg behind the support leg. We
bring the kicking leg up to the knee, out, back to the knee, and down. Up, out, back,
and down. Bonnie and Debbie, let's do 15 of these. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11,
12, 13, 14, 15. The side kick is a nice level kick. It comes all the way up to the knee,
straight out to the target, back to the knee, and down, just like the front kick. OK, 15
side kicks to the left. Let's all get in position, Bonnie and Debbie, the kicking foot over behind
the support leg, and let's go for it. 15, count them out, Debbie, will you? Ready, go.
1, 2, 3, come on, 4, you can do it. 5, 6, toe down, 7, 8, 9, 10, come on, 11, 4 more,
12, 13, 14, 15. And this next weapon we're going to show you is the little person's weapon
because even if you only weigh 100 pounds, you can generate just tremendous power with
your knee. So this is a close quarter attack, and the action here is very simple. We're
going to bring the opponent down from the shoulders and the knee up, and yes, you can
guess what the target area is. The action here is hands, bringing the opponent's shoulders
down and knee up. So, Debbie and Bonnie, let's do 15 of these, show them real good power
here, and let's go in. 1, 2, 3, 4, 5, 6, 7, 8, harder, 9, 10, 11, 12, 13, 14, one more,
very good, very good. Knee thrusts gain much of their power by snapping our body down as
we snap our knee up. Okay, Debbie's going to lead us through a set here of 15 high energy
knee kicks with the left leg. Ready, and 1, and 2, and 3, and 4, 5, and 6, come on, 7,
8, and 9, you can do the 10, 11, 12, 13, 2 more, 14, and 15. Good set. And this move
protects the entire upward half of your body. Now, the action here is relatively simple
if we just did it with one arm, but when we lock with one arm, we prepare to counter attack
or strike with the other arm. So, can you walk and chew bubble gum at the same time?
Can you do this sort of an act? Oh, I can do it this way. Well, in any case, this is
a two-arm movement. The action here, I'll demonstrate it in slow motion. The action
here is that the blocking arm, in this case the right arm, is going to pass in front of
the striking arm. And we simply bring the blocking arm up to the chin while we're bringing
the striking arm back to the waist. And as soon as we have the blocking arm up to the
chin, we quickly turn it over, snap, and protect our entire face and head. So again, the action
here, we bring the arms in, the blocking arm on the outside, we bring it up to the chin,
and snap it up above the head. And Perry, and Perry, and Perry, and Bonnie, 15.
1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15.
Notice how Debbie and I snap the blocking arm all the way up to protect the entire top
half of our body. Upward block with the left arm. And let's go, Bonnie and Debbie, and
1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23,
24. In karate, we call a punch a strike. And the fist strike, or what's known as the reverse
punch or reverse strike in karate, is a blow struck with these two knuckles and this area
of the hand. If you'll look at your hand, you'll notice how much stronger, how much
larger these knuckles are than these two. So we're going to make a fist with a tremendous
emphasis on getting tension and tightness in this part of the hand. It's almost as if
you were taking a marble and rolling it up in these two fingers. We get a lot of tightness
here. We get a straight line from the forearm through the hand. If we were to hit somebody
like this, we'd hurt ourselves more than we'd hurt the opponent. And the same with this.
We want a nice straight line, a lot of tension and tightness and firmness in this area, and
this is our striking area. So let's take and make two really good solid tight fists. Let's
get the front of the hand at a right angle to the top of the hand and a nice straight
line here, a nice straight line here, a good solid punching area. Now the action of the
reverse punch or the reverse strike is that the one hand strikes forward while the other
hand prepares to strike. And the reason it's called a reverse punch or a reverse strike
is as we come out, we reverse. And that snapping action, that reversing action is what gives
us the power. So we come out with the left, back with the right and reverse and reverse
and reverse. Now if you notice as I do this action in slow motion that I'm not using my
shoulders. The natural tendency is to try to get power by doing something like this.
Folks, that doesn't add power, it decreases it. The reverse punch is a very short punch
and if we have to move into the opponent we step in, but the punch itself is quite short.
So reverse, reverse, and a little faster now. And Bonnie and Debbie, let's do 40. And one,
two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen,
fifteen, sixteen, seventeen, eighteen, nineteen, twenty, twenty-one, twenty-two, twenty-three,
twenty-four, twenty-five, twenty-six, twenty-seven, twenty-eight, twenty-nine, thirty, one, thirty-two,
thirty-three, thirty-four, thirty-five, thirty-six, thirty-seven, thirty, thirty-nine, thirty,
to combine the parry and the punch and the action here is we block with the
outer arm, come up to the chin and snap up while we prepare the other hand for
the punch or strike. So again in slow motion it's parry and punch and parry
and punch and parry and punch, parry punch. Bonnie and Debbie let's do 15 more.
Folks if it's as warm in your den as it is in the studio you're getting a heck of
a workout today. Right now as we move along we're going to show you how to
protect the lower portion of your body. The upward parry for the upward portion
we have a parry for the lower portion and the action of this parry is merely
simply to block downward but to extend the range of protection as much as
possible we're going to make what's known as a knife hand. The way we do this
is we curl these fingers slightly we don't bend the hand like this we just
curl the fingers slightly and tighten this muscle and I found that it helps me
to tighten this muscle by bringing the thumb in and just this way so we want a
nice tight muscle there and therefore when we do this move we're going to go
right down and protect much of the body. We're also going to move down as we
protect to increase the range of protection. Okay Bonnie's going to lead
us through ten of the downward parry to the right side.
Okay ready and one, two, three, four, five, six, seven, eight, nine, ten, two sides and one, two, three, four, five, six, seven, eight, two more, nine, way to go, ten.
The action of the back fist is a cross over and down on the opponent's nose
and the striking area is indeed the back of the fist. You'll recall when we made
the fist for the reverse punch we really tightened these two fingers we've got a
good tight area here and a tight area here it's exactly the same in the back
fist. The striking area this time is this area behind these two knuckles. The
action though allows us to finish with the wrist snapped over so we start we
come across our chest over and turning our arm rotating and snapping down on
the nose of the opponent. So Debbie and Bonnie let's give them 15 really snappy
backfists to the right side and ready and one, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen.
The back fist is primarily a body move the arm and fist simply snap like a whip
at the last moment.
One of the things that really adds to the power and snap of this action is to
keep your arm your wrist very relaxed into the last minute. If you tighten up
back here and try to muscle through it really destroys the snap and reduces the
power. So very relaxed over and snap. So Bonnie and Debbie 15 to the left and
ready and snap. Two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen.
Well this is a powerhouse of a move. Even you ladies can generate just terrific
power with this elbow punch we're going to demonstrate now. Now the action here
is super simple. We simply tighten our fist get as much muscle tension as we
can on the front of the forearm and we simply bring that forearm and elbow up
to the solar plexus of the opponent and then we bring the other arm up. Now
you'll notice that my arms stay very close to the body and snap right up and
right up and right up and Debbie and Bonnie let's do 15 to each side. Ready
and one, one, two, two, three, three, four, four, power, power, snap, snap, six, six, quicker, quicker, eight, eight, nine, nine, touch, touch, ten, ten, eleven, eleven, twelve.
Boy these elbows are terrific weapons. You can be small and light and still
generate tremendous power. We just showed you how to punch the solar plexus
forward with the elbows. Somebody grabs you from behind you can use these elbows
and really deliver a heck of a blow. What's the target? Still the solar plexus.
Now we can't go straight back so we're not going to hit the solar plexus. So the
action of this move is we move out of the way and punch back with the elbow
and we're going to alternate out of the way and punch back, out of the way and
back, out of the way and back. So Bonnie give us 20 of these, 10 to each side.
Okay ready?
One, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen, sixteen, seventeen, eighteen, nineteen, twenty.
Now we're going to add power to all these techniques. What we've done is we've
learned the forms. We've learned that the front kick is up to the knee, out, back
to the knee and down. We've learned that the reverse punch starts on the hip,
comes out and turns over and that we hold the shoulders nice and stationary.
And in each of the techniques, the back punch, we have a correct form. But what
we want to do now is add power and power comes from three sources. The first
source of power in all of these karate techniques is snap. When we bring out the
forward punch, if we hold everything to the last moment and then turn it over, we
get some nice snap and we add to our power. The second source of power is
breathing. Right at the exact moment that we strike, we give a good, we give a good
hard breath and it's and we add to the power. And the third source of power is
using the whole body in each of these techniques. A punch is not merely an arm
movement, a punch is a whole body movement. We generate power with our
body, with our breath and with the snap. What we're going to do now is we're
going to go through our entire routine starting with the front kick and we're
going to show you some real power. And as you practice day by day, add that
breathing, the snap and the body, within a few days time you'll enjoy a very, very
thorough workout from the Instant Karate and be experiencing the feeling of
really having power. So Debbie and Bonnie, let's start with ten really powerful
front kicks, right leg, and let's really do them. Okay, ready? For an effective
snappy kick, relax during the early part of the move and snap out at the last
moment.
Okay, Debbie and Bonnie, let's show them some real speed and power this time. Let's
do 15 repetitions with the left leg, increasing the tempo with each five. And
ready, and faster.
Now we're going to do the right side kick and add a lot of power. And again,
we're going to breathe, that adds power. We're going to get a lot of snap and a
lot of body. And here's how that works. If you recall, we bring our kicking leg or
kicking foot up to the knee, we come out back to the knee and down. But the way we
add power is as we go out, we rotate the body, we bring the heel and the blade of
the foot and snap them into the target. And if we do that right when we breathe
out, we get a tremendous amount of power. So let's do 12 of these to the right side.
And ready, and kick.
The striking surface and the side kick is the heel and the blade of the foot. So
turn the toe down and the heel up as you snap the foot into the target.
Okay, now 12 to the left. And ready, and kick.
I'm standing here sweating. Boy, this one will make your opponent sweat. This is
the knee kick with a lot of power. Remember our action is down with the arms
and up with the knee. And when we add that breath and that full body and really
snap the knee, we're gonna get some tremendous force here. Even if you only
weigh 90 or 100 pounds, you can really do it with a knee kick. So let's do 10 and
really do it to it. The instant karate power workout is terrific exercise. This
move will give you great stomach muscle tone.
Okay, now we're gonna do the knee to the left. Left knee. We're going to do the
left knee kick. Okay, let's see 10. Really powerful left knee. And ready, and
good. When we block a punch, it can be like a punch itself if we add enough
snap and power. Now we're going to do the right upward parry. Remember that action
that's up to the face and then we snap up. And when we add the body and the
breath, we can do some real damage if somebody tries to approach us or attack
us from overhead or from anywhere high. So let's do 15 of these. Up, right hand
parry, and really get some snap and power going ladies. Ready, and the classic karate
forward punch. Whenever you see the karate magazines, the karate movies, this
is the punch you see. It's very powerful, but it's very powerful only if you
employ the entire body, the breathing, and the snap. The common tendency here is to
try to get power by extending your shoulders. This won't hack it. You can
move this punch only three or four inches and get great power provided all
the elements. The snap, the body, and the breath are there. Now we're going to do 30
repetitions and we're going to get more and more powerful during the set. And as
you practice this, really think about shortening that punch, adding the power
sources, and it feels terrific. You can just generate tremendous leverage with
three or four inch punch. And ready, and 30 reps.
Debbie and Bonnie, when I do this, I notice that sometimes I tend to hurry the
parry and make a good punch and a weak parry. So I want us to slow down the
repetition here and make everything very distinct. A real good parry and a real
good punch and a real good parry. Don't turn them over too fast, but make each
one real powerful. So let's do 10 parries, 10 punches, and each one with a lot of
snap and a lot of power. Ready, and now we're gonna block downward. The downward
parry, remember the action, is the knife hand. Duck down and protect your lower
body. So let's show them 10 with a lot of power. And ready, and...
Now we're going to do eight to each side, alternating. You join in with us. To the
right, to the left, right, to the left, etc. Okay, let's go Bonnie and Debbie, and...
By using the entire body during the backfist, we not only increase power, but
we can cover ground and close in on our target.
I'm really proud of Bonnie and Debbie and the progress they've made in the six
weeks we've been working out together. I'm gonna have them demonstrate the
front elbow punch. This is a killer move, and I want to see some real power, full
body action. All right, come on Bonnie, you take it.
15, 16, all right. Bonnie and Debbie again demonstrate that to add terrific power,
you use the whole body.
If somebody's grabbed you from behind, you want to move your body out of the
way, and strike them in the solar plexus. So we're going to do eight with the
right, eight with the left, alternating, a total of 16, and a lot of power, and a
lot of body movement here, and ready and...
After you've practiced the punches and the parries, you'll want to develop your
own combinations, but we're going to show you one today and finish up our routine
with this good solid five-part combination. It's front kick, side kick,
back fist, punch, and knee. Okay, Bonnie and Debbie, ready and kick, kick, punch, punch, knee.
Bonnie and Debbie, ready and kick, kick, punch, punch, knee.
Karate, like national defense, is designed to encourage peace through
preparedness, and not to be used to harm any person. The very best instant karate
technique is, leave any place of threat instantly. The philosophy of karate is
clear, be skillful, be peaceful.
Debbie, what I want you to do here is I want you to do a set of right side kicks for me.
I want you to bring the level of the kick itself down, but I want you to start from the knee higher.
Really get that leg up behind that knee before it starts out. Get out to the
maximum stretch of your side kick, and then really think bringing it in. Don't let it come down to the calf.
So, only four or five repetitions. Really high. Think that the kick is a level action
rather than an angular action. Let me see it again.
All right, now just relax them. Okay, now do three or four more. This time, keep that height, but just
let them relax. In other words, just let them, that's it. Good, good. Drive the heel. Drive the heel.
All right, one more with good heel. That's it. Good set. All right. Hey, look at the side you go. There you go.
Now you got it. Do you feel the difference? When you really get up, it's really just going straight out
to that target right back in. It's cleaner, it's quicker, and nobody can grab it. Super job.
Before you join me in this exercise for inner thighs and the pelvic area, I'm going to use this exercise
to demonstrate how the isometric stretch method works. We'll repeat the exercise, so just watch
for now. Probably some of you have seen this exercise done before. Maybe you've done it.
The objective here is to keep bringing your heels in, soles of your feet together, and to bring your
knees down towards the ground. What I'm going to do here now is I'm going to use my elbows to increase
the pressure on the inner legs and bring my knees closer to the ground. Now this is the static portion
of this exercise. To do the isometric portion, I resist against my legs with my elbows. I don't allow
my knees to come up, but I try to bring my knees up. I push my legs against my elbows isometrically
and hold, push, and push, and push, and then I relax for a second or two.