The challenge this week is 100 Squats with Side Kicks (Yup Cha Ki). You may space out the kicks any way you wish, but the challenge is to complete 100 squats and kicks on each leg. Perform these from a squat similar to a horse stance. When you rise, chamber and execute a sidekick. Do not worry about rotating (although your base foot should still pivot properly); just kick to your side. Notice where is your weight is set in your hips, your base foot, your knees, and in your chest. Keep your center of gravity in your abdomen. If you want a larger challenge, explode off the ground and kick while in the air, attempting to land with both feet planting on the ground at the same time.
Don’t forget to stretch at least 10 minutes every day.