Tonight’s Workout

Round 1

Run in place 1 minute

Burpees 20x

Repeat 3x

Round 2

Wide Jumps Back and Forth 10x

Wide Jumps Side to Side 10x

Repeat 3x

Round 3

Jump Rope 2 minutes

Plank 30 seconds

Side Plank 30 seconds each side

Repeat 3x

Tonight’s Practice

Horse Stance 1 minute

Vertical Punch 10x

Double Punch Vertical10x 

Triple Punch Vertical 10x

Back Fist 10x

Inward Press 10x

Outward Press 10x

Downwards Pat 10x

Upwards Pat10x

Outward Block Vertical Punch 10x

Inward Block Vertical Punch 10x

Upward Press Kick Groin 10x

Inward Press, Triple Punch 10x

Hook Hand, Shooting Fingers 10x

Downward Pat, Shooting Fingers 10x

Inward Block, Back Fist 10x

Outward Press, Palm Heel 10x

Thursday Night SanShou Training

Horse Stance Throughout:

Single Punch 10x

Double Punch 10x

Triple Punch 10x

(All performed at Nose Level)

Triple Punch 10x

(Groin, Solar Plexus, Nose)

10 Burpees

Snap Kick Groin Level 10x

Snap Kick Solar Plexus Level 10x

Snap Kick Nose Level 10x

10 Burpees

Round House Kick Leg Level 10x

Round House Kick Rib Level 10x

Round House Kick Head Level 10x

10 Burpees

Jab, Cross 10x

Jab, Cross, Round House 10x

Cross, Jab, Cross, Front Leg Thrust Kick 10x

Jab, Cross, Low Hook, High Hook 10x

Jab, Cross, Jab, Jab, Knee 10x

1 minute plank

Put legs twice the length of your shoulders. Grab your elbows and allow the body to hand down. Wait 10 seconds then grab the left ankle. After 10 seconds, Move to the right ankle. Position the body back to the middle and allow your legs to stretch out. Stop when the position provides slight discomfort.  Once again stretch to the middle, then to the left, then to the right, and return to the center position.

From a center position, put your hands on the floor and walk out until your hips are on the floor, then look back at the ceiling. After 30 seconds,  bring the body back and bend the knees moving into a cat stretch. 

This completes tonight’s workout. Thank you for reading. Please feel free to comment and let us know what you think of the workout or if there are any topics you would like to see in future post.  Soon we will be having a small series of articles on Women’s Self Defense. We are always looking for new tips and ideas so feedback is always welcome. 

This mornings workout:

Squats with Dumbbells 10x

Heel Raises 10x

Step Ups 10x

Lunges 10x

Squats 10x

Do 3 sets

Tonight’s workout will consist of a little work with the staff and some basic acrobatic and tricking work. Seeing as the blog as still fairly new I do not want to get into anything to advanced as I assume anyone following along is just starting out at this point. If you are more advanced, it will still make for a good basic workout.

Tonight’s Workout

Crunches 10x

Twisting Crunches 10x

Push ups 10x

Diamond Push ups 10x

Front Stretch Kicks 10x

Side Stretch Kicks 10x

Rear Stretch Kicks 10x

Front Break Fall10x

Side Break Fall 10x

Rear Break Fall 10x

Shoulder Roll 10x

Reverse Shoulder Roll 10x

Round House Spinning Hook Kick 10x

Flying Front Kick Tornado Kick 10x

Cart Wheel 10x

Butterfly Kick 10x

Side Split Stretch 30 seconds

Front Split Stretch Both Ways 30 seconds

Tuesday Night Nan Quan Workout

1 Minute Plank

1 Minute High Knees

1 Minute Burpees

(1 minute rest)

Repeat 3x

Front Stretch Kick 10x

Side Stretch Kick 10x

Rear Stretch Kick 10x

Cresent Kick 10x

Reverse Cresent Kick 10x

Cat Stance 20 seconds

Bow Stance 20 seconds

Twisted Stance 20 seconds

Drop Stance 20 seconds

Horse Stance 20 seconds

Nan Quan Combo 1 10x

Nan Quan Combo 2 10x

Front Split Stretch 1 minute

Side Split Stretch Both Ways 1 minute

Cat Stretch 1 minute

This is a good beginning level Nan Quan workout to start working on some basics. The basic stances for most styles of Wushu are the same or at least, almost every style of Wushu will include these 5 basic stances.  More video will be added throughout the entire month of December as we are slowly starting to build our YouTube Channel as well.

Monday Night Kung Fu Workout 

Pushups 10X

Crunches 20X

Repeat

Rising Front Kick 10X

Side Rising Kick 10X

Cresent Kick 10X

Outside Cresent Kick 10X

Three Hands of China 30 seconds

Horse Stance 30 seconds

Bow Stance 30 seconds

Drop Stance 30 seconds

Cat Stance 30 seconds

Twisted Stance 30 seconds

Chan Quan Combo 1

Chan Quan Combo 2

Chan Quan Combo 3

GunShu Combo 1

GunShu Combo 2

GunShu Combo 3