In Jungshin Fitness, the two practices are melded into one high-energy session. The trademark tool of Jungshin ("focused mind" in Korean) is a two-pound wooden sword. â€śYou have to pay attention to where youâ€™re striking,â€ť says creator Annika Kahn, who teaches classes in the San Francisco Bay area, â€śso it really brings you into the present.â€ť Try her 30-minute routine with a practice sword or even a broom handle. Do the fast-paced moves back-to-back, three times through, a few times a week, to uncover a calmer, leaner you -- or, at the very least, to get in touch with your inner swashbuckler.
What it does: Works the back, core, glutes, and quads, andelevates the heart rate
How to do it: Standing up straight, grip the bottom of the sword with both hands, dominant hand on top (similar to how you'd hold a bat), pointing the tip straight out in front of you. Pull the sword overhead (aligned with spine), then step your left foot forward and bend into a lunge position. Strike the sword in front of you, stopping when itâ€™s parallel to the floor. Use your core to pull the left foot back and repeat on the other side: sword up, step forward, strike, foot back. Do 20 reps (10 on each side), going as quickly as you can while maintaining good form.
What it does: Strengthens the legs, glutes, core, arms, and upper back
How to do it: Step your right foot forward and bend both knees into a deep lunge, sword aligned with spine. Keep arms straight as you strike the sword outside your right knee, leading with your hands, not the swordâ€™s tip. At the lowest point, rotate the sword so that your left wrist is on top. Slice the sword diagonally above your left shoulder (as though swinging a golf club), then draw it behind your shoulders and step your right foot back. Repeat on the left to complete one rep. Do the sequence 20 times (10 per side).
What it does: Strengthens the inner thighs, legs, glutes, arms, and abs
How to do it: With feet wide, lower your hips straight toward the floor so that youâ€™re in a half squat; this is called â€śhorse stance.â€ť Grip the bottom of the sword with both hands, right above left, and raise it overhead and behind your back. Shift weight to the left, engaging the inner left thigh, and straighten the right leg as you strike the sword out to the left, arms straight and parallel with left quads. Return to horse stance, sword back over your head, and repeat for 10 reps. Then repeat on the right for 10 strikes. Finish with 10 alternating strikes to the right and left, leaning and striking from side to side.
What it does: Strengthens the arms, legs, glutes, and upper back
How to do it: Stand with feet hip-width apart and hold the sword horizontally overhead, dominant hand on the handle and other finger pads against the bladeâ€™s outer edge. Lower into a squat, then kick your left leg forward, foot flexed. Lower your leg and switch your grip overhead -- hold the sword with both hands so that the blade is aligned with your spine. Strike forward once, then switch back to the horizontal sword position in front of your chest. Stand up, pressing the sword above your head. Repeat the sequence with a right-foot kick and continue alternating sides, 20 kicks per leg.
What it does: Strengthens the legs, glutes, core, and arms
How to do it: Hold sword straight in front of you and stand on right leg, bringing your left toes to knee height. Balancing, switch your hold on the sword: Swing the tip to the side so that the sword is horizontal, dominant hand on the handle and other finger pads near the blade. Pushing the sword out, draw left leg back and straight behind you, creating a horizontal line from your hands to your foot. Hinge back into standing with your left knee high, then grab the sword normally, swing it behind your spine, and strike forward once. Switch legs and repeat entire sequence for 10 reps (5 on each side).