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

Welcome to a new month! With the month of December coming, it is time for a new workout schedule as well. The human body is an adaptation machine, and if the workout is not changed up often, you will quit progressing.  To counter that, Arkansas Wushu has decided to train up the training schedule every month. This way our practitioners keep seeing results. Here is this months training schedule:

Monday– Upper Body Strength Training using weights.

Chan Quan Practice

Tuesday– Lower Body Strength Training using weights

Nan Quan Practice

Wednesday– Weapons and Acrobatic practice.

Thursday– Upper Body Strength Training using Calisthenics

San Shou practice

Friday– Lower Body Strength Training using Calisthenics

Wing Chun Practice

Saturday– Fat Loss and Conditioning

Sunday– Rest

Workouts will be posted Daily. We will try out best to add as many pictures and videos as we can over the month. Thank you for reading!

Tonight’s workout:

20 crunches

20 push ups

3 sets

Front Rising Kick 10x

Side Rising Kick 10x

Inside Cresent Kick 10x

Outside Cresent Kick 10x

Horse Stance 30 seconds

Bow Stance 30 seconds

Bow Stance

Cat Stance 30 seconds

Drop Stance 30 seconds

Drop Stance

Cross Stance 30 seconds

Cross Stance

3 Hands of China 10x

Chan Quan Combo 1 10x

Chan Quan Combo 2 10x

Chan Quan Combo 3 10x

Side Split Stretch

Front Split Stretch

This mornings workout:

 Crunches 20x

Pushups 20x

Dips 10x

Pull ups 10x

Handstand hold 1 min

Pike pushups

Do 3 sets. 

Tonight I am going to take a break from working forms, also known as taolu, to work more on the fighting side. For San Shou, many fighters chose the South paw stance rather than the Orthodox method of fighting.

Try the following workout:

Jump forward and back for 1 min

Lunging jab and back 1 min

Lunging jab, cross, back 1 min

Jab, cross, leg kick 1 min

Jab, cross, round house 1 min

Round house, front thrust, 1 min

Leg kick, jab, cross 1 min

Leg kick, high round house, 1 min

Jab, cross, jab, jab, 1 min

Jab, spinning rear thrust kick

Jab, cross, hook, uppercut

Hook, cross, hook

Do 2 sets of each combination. Thank you for reading!

Tonight will be lower body calinathetics for strength training. Do the following workout:

Lunges 10x

Squats 10x

Heel raises 10x

Side lunges 10x

Pistol squats 10x

Box jumps 10x

3 sets of each

Tonight I am going to work Gun Shu which is a based on Northern Wushu movements for the staff. It is important to know your basic strikes and stances to advance in Gun Shu. Try the following workout:

Downward Strike 10x

Upward Cut 10x

Parry 10x

Swing 10x

Downward Slap 10x

Point Tilt 10x

Thrust 10x

Point 10x

End Tilt 10x

Gun Shu Combo #1

Sorry not much on pictures or video yet but we are working on bringing more soon! Subscribe to stay updated both here and on our YouTube channel. Thank you for reading!

Good morning! Today is ab day! The workout:

Crunches 25x

Bicycles 25x

Leg raises 25x

Hip raises 25x

Side oblique twist 25x

1 minute plank

Do 3 sets.