Killer exercises from my instructor- Inside the dojo- *30-20-10 (Do 30 push ups, run touch the wall, come back- Do 30 sit ups, run touch the wall, come back - do same with squats, scissors, star jumps- then again except only 20 then again with 10) How many and the exercises can change- eg 50-25-15. *Frog Jumping - (up and down Dojo) *50 kicks of 1 leg while moving up the dojo and 50 off the other leg coming back - (may not sound that bad but try doing it with about 5 different kicks which adds up to about 500 kicks) *Staying Down in Horse Riding Stance *keeping your body straight with only your toes and forearms touching the ground (sort of like push up position except held) - for 2-3 minutes, if done properly you will have sore stomach muscles the next day. Fitness exercises done outside the dojo- *Jogging - (up to 7 km including as many hills as possible) *Sprints - (up the nearest hill) *Running up and down stairs with squats at the top and bottom All probably doing me some sort of good...you get used to them...there are probably more but I can't think of them right now.