I recently dusted off an old workout I used to do when training for second dan. Figured I'd share. Get in your workout clothes, grab a copy of your rank chart and find a track. Follow these steps: 1. Run one lap (400 meters) 2. Do 25 pushups 3. Do 25 situps 4. Do Short One Kata 5. Run through all techniques on your Yellow Belt Chart 6. Sprint 100 yards. 7. Walk the remaining 300 meters in that lap around the track. 8. Start at step one, this time running Long One and your Orange Belt Chart. 9. Continue through your current belt rank. This is no replacement for working with a partner, but for conditioning and repetition you can't beat it. Folks training for Black will have done over 225 pushups and situps and run more than four miles by the end.