For this workout, do 1 round and then rest. Rest for 2 minutes and then pick up on the next round. Finish all 3 rounds, and then repeat 2 times for a total of 3 sets. This workout will get your heart rate up, help you develop some basic kicks and work a few basic punch combinations. Enjoy your workout and let us know what you think or ask any question you would like in the comment section. You can look for Arkansas Wushu on YouTube to find a number of our techniques there if you need an example. Thank you for reading!

For this workout you only need to do each round 1 time. If you have extra time and feel like getting the extra work in, you could go it through a few times for a good cardio routine. Make sure you focus on going really deep in the stances and maintain perfect form. 

Tonight’s Workout

Push Ups	10x
Crunches	10x
Bulgarian Split Squats	10x
Step Ups	10x
Plank Walks	10x
Bicycles	10x
Handstand Push Ups	10x
Pistol Squats	10x
Dips	10x

Enjoy the Workout! Tomorrow will focus more on cardio vascular training.

Click the image below to get your martial art supplies

Happy New Year!

Hello everyone and welcome back to the blog of Arkansas Wushu. This is the last day of the year before the new year begins. It will also be the last day of vacation for Arkansas Wushu. Tomorrow the new training schedule will be up, and we will be doing quite a bit.

There is a tournament coming up in March at the Russellville, AR High School. Arkansas Wushu may or may not attend but either way, we are going to train hard for it. The focus in January will be on Core Strength, Flexibility, and fine tuning some techniques. If there is anything you would like to see added to the training, feel free to inform us in the comment section.

In other news, we also know have an even better place to create instructional videos so there should be a whole lot of them added throughout the month. Our women’s self defense series will continue this Sunday.

We are still developing our website, but you can see the bare bones version now if you wish at www.arkansaswushu.wordpress.com. It also has a blog sections which include the same stories that you will find here. There is also a link in our Store section you can use to purchase a wide variety of martial arts equipment. The styles page is up with a list of the styles that will be documented Soon.

Thank you for reading and helping Arkansas Wushu grow. We hope to have great Kung Fu throughout the state so that like many other places that have adopted Wushu, we will have an art that aids in health and personal security while also being enjoyable to practice and pleasing to the eye to watch. Again if there are any topics and subjects you would like to see covered, leave your input in the comment section and we are happy to go over the subject the best we can.

Happy New Year!

Merry Christmas Everyone. In observation of the holiday I will be taking a few days off blogging. The next few days will be spent preparing January’s training schedule, working on even more pics and videos, and researching new information to share with our readers.

Our blog has grown by a few readers this month and I would love to see it grow even more by next month. We started an Instagram account this month as well and have been growing it so if you are on IG, feel free to add Sifu Kyle to the list of people that you follow or follow the hashtags #SifuKyle or #ARWUSHU. You can also find us on Twitter, Facebook, and YouTube, and Pinterest. Hopefully we will be in more places by January and have much more content for you to enjoy!

We also did a lot of work on our website over at arkansaswushu.wordpress.com. You can become a member there and get a subscription to begin long distant training and start rising up through the ranks. To get a full break, I will take off one full week before I begin blogging again. We will be returning Monday working on our New Years Resolution workout program. Thank you for reading! Please feel free to leave comments if there are any questions you have or any topics you would like to see covered.

Women’s Self Defense Article 2

In the last article, we covered  the different mindset it takes to be able to defend yourself. For this article, I am going to continue on that concept and go into situational awareness.  Avoiding a fight by being able to identify a threat before it begins.  There are a few things you should pay attention too in you every day life to keep you safe.

Limit Cell Phone Use

We live in a digital age and people are always on their cellphones. Unfortunately, this distraction can cause you to completely ignore warning signs that you may be in danger. You are a much easier target when you are distracted by text messages than when your phone is in your pocket and you are alert to what is going on around you. Limiting your cell phone use to times when you in a place where you know you are safe and comfortable is a good way to eliminate the possibility of many attacks.

Have an Exit Strategy

One of the worst things you can do is to trap yourself in a secluded area with your attacker without any help. It can be important to know where you closest exits are and try to stay near to them for that reason. If you go through a door into a room to get away, and that room has no outdoor exit, you now have to hope you can fight your way out, as fleeing is no longer an option. Always have at least one way out, more if you can. Also check the path on the way to your exit, are there cords or anything you might trip over? Make sure your path to your exit isn’t going to be the reason you get hurt. You also want to keep a clear line of vision if you can, there could be more than one attacker and you do not want to run into another threat.

Identifying Potential Weapons

Weapons are somewhat an iffy subject. They can give you a great advantage in a threatening situation. However, they can also be taken and used against you. There is the added fear of the law, as many self defense items can be sold that are not legal to carry. You can get into legal trouble easily for carrying a self defense accessory if you are not familiar with the laws in your local area. If you do learn the laws and follow them, plus learn about the weapon and train with it properly, it could be worth carrying around.  Another option is to learn to use anything as a weapon. Mops and Brooms can be used in place of a staff, a broken bottle in the place of a knife, and so on. By learning to see a potential weapon in every day items, you can find a self defense accessory laying around just about anywhere. This way you do not have the risk of the legal ramifications for carrying a weapon, but they will not be as conveniently located or easy to use either. I will go over weapons used for personal defense more extensively later, but you want to begin looking around to see what you could use as a weapon if you had too. If you would like to buy yourself Self Defense gear by clicking on the link.

Use Obstacles

Another thing you will want to pay attention to are the various obstacles. If you can keep a physical barrier between you and your attacker, you might be able to completely eliminate any risk of injury. Walking around cars, tables, chairs, or whatever you can find to keep a certain distance can be very beneficial to you. By hiding behind an object, like a dumpster per say and screaming for help, you can keep circling to keep the attacker away from you. The last obstacle of course is you, you want to physically  be able to stop your attacker if you need too. The best way to do this is not to learn a whole lot of self defense techniques, but just a couple at first and practice them endlessly. You want to test what can wrong, what will make it work better, how different sizes effect that technique, etc. Here you can see a simple self defense technique in it’s beginning stages, the technique works but it will need to be gone over a whole lot more before it will work on a resisting attacker

More Coming Soon!

 I wanted to get a female perspective on women’s self defense as well. So I reached out to a few different female martial artist and asked them if they would be interested in doing a guest post on the subject. Laura Edmunds had agreed and should be doing a questionnaire on the subject for me soon. You can check her out under the handle KickChick on Instagram or try out here kick challenge.

We are hoping to have her answers on the subject soon.

Thank you for reading!

Tonight’s Workout

Burpees 20x

Clapping Push Ups 10x

Bicycles 100x

Jump Rope 100x

Repeat 3x

Jump Back and Forth 1 minute

Jump Side to Side 1 minute

Box Jumps 10x

Tonight’s Workout 

If you happen to have a wing chun dummy, use that. If not, a tree will work. The main idea today is to condition the forearms and hands so beat lightly, gradually increasing force. It also helps to massage the hands after the workout. It is recommended that you spend 1/3 of the time you spent beating your hands on massaging them. So if you spend 30 minutes striking a hard surface, spend 10 minutes massaging the muscle

Vertticle Punch Solar Plexus Level 10x

Ridge Hand Alternating Sides 10x

Palm Strike Nose Level 10x

Shooting Fingers Eye Level 10x

Inward Block 10x

Outward Block 10x

Downward Press 10x

Palm Heel to Rib 10x

Back Fist 10x

Spear Hand 10x

Round House Kick to Leg 10x