All martial artists should be fit to fight, regardless of the martial arts context for which you train (practical self-defense, sport karate, recreational martial arts). This instructional video demonstrates six resistance exercises on gravity straps and twelve practical and sports kihon cardio exercises on the heavy bag:
Introduction–the need for physical conditioning
Demonstration of resistance training exercises: squats, rowing, chest presses, biceps, triceps, and abdominal exercises.
Demonstration of cardio exercises on the heavy bag: practical kihon applications (low block, high block, chest block, shuto uke), knee-elbow combinations in clinch, front kick and jab-cross-hook combo, low round house kicks and elbows in clinch, round house kicks followed by jab-cross-hook combo, naihanchi stomps and elbows in clinch, side kicks followed by back fist-cross-hook combo, spinning back kick followed by back fist-cross-hook combo, and spinning hook kick followed by back fist-cross-hook combo.
Demonstration of a few examples of the training circuits.
Closing comments–the importance of fighting through exhaustion as related to self-defense training.