Tonight’s Workout
Run in place 5 minutes
1 minute plank
Front Stretch Kick 10x
Side Stretch Kick 10x
Rear Stretch Kick 10x
Daoshu Combo 1 10x
Daoshu Combo 2 10x
Daoshu Combo 3 10x
Daoshu Combo 4 10x
Daoshu Combo 5 10x
Daoshu Combo 6 10x
Daoshu Combo 7 10x
Chuji Daoshu 10x
Front Split Stretch 1 minute
Side Split Stretch 1 minute
Enjoy your workout!
Tonight’s Workout
Jump Rope 5 minutes
1 minute plank
Front Stretch Kick
Side Stretch Kick
Rear Stretch Kick
Front Flying Kick
Tornado Kick
Outside Lotus Kick
Cartwheel/Aerial
Butterfly Kick
Chan Quan Combo 1
Chan Quan Combo 2
Chan Quan Combo 3
Chan Quan Combo 4
Chan Quan Combo 5
Chan Quan Combo 6
Chan Quan Combo 7
Chuji Gun Shu
Do each exercise 10 times
Tonight’s Workout
Jianshu Combo 1 10x
Jianshu Combo 2 10x
Jianshu Combo 3 10x
Jianshu Combo 4 10x
Jianshu Combo 5 10x
Jianshu Combo 6 10x
Chuji Jianshu 10x
Tonight’s Workout
Qiangshu Combo 1
Qiangshu Combo 2
Qiangshu Combo 3
Qiangshu Combo 4
Qiangshu Combo 5
Qiangshu Combo 6
Chuji Qiangshu
Do each technique slowly focusing on deep stances and good posture. Perform each technique 10 times before moving on.
Tonight’s Workout
Run in place 5 minutes
1 minute plank
Front Stretch Kick 10x
Side Stretch Kick 10x
Rear Stretch Kick 10x
Daoshu Combo 1 10x
Daoshu Combo 2 10x
Daoshu Combo 3 10x
Daoshu Combo 4 10x
Daoshu Combo 5 10x
Daoshu Combo 6 10x
Daoshu Combo 7 10x
Chuji Daoshu 10x
Front Split Stretch 1 minute
Side Split Stretch 1 minute
Enjoy your workout!
Today’s Workout
Jump Rope 5 minutes
30 seconds side plank both sides
25 Push Ups
Front Rising Kick 10x
Side Rising Kick 10x
Cresent Kick 10x
Reverse Cresent Kick 10x
Gunshu Combo 1 10x
Gunshu Combo 2 10x
Gunshu Combo 3 10x
Gunshu Combo 4 10x
Gunshu Combo 5 10x
Gunshu Combo 6 10x
Gunshu Combo 7 10x
Chuji Gunshu 10x
Front Split Stretch 1 minute
Side Split Stretch 1 minute
Enjoy your workout!
Tonight’s Workout
Jump Rope 5 minutes
1 minute plank
Front Stretch Kick
Side Stretch Kick
Rear Stretch Kick
Front Flying Kick
Tornado Kick
Outside Lotus Kick
Cartwheel/Aerial
Butterfly Kick
Chan Quan Combo 1
Chan Quan Combo 2
Chan Quan Combo 3
Chan Quan Combo 4
Chan Quan Combo 5
Chan Quan Combo 6
Chan Quan Combo 7
Chuji Gun Shu
Do each exercise 10 times
Tonight’s Workout
20 Burpees
Jumping Jacks 1 minute
Front Rising Kick
Side Rising Kick
Cresent Kick
Reverse Cresent Kick
Qiangshu Combo 1
Qiangshu Combo 2
Qiangshu Combo 3
Qiangshu Combo 4
Qiangshu Combo 5
Qiangshu Combo 6
Chuji Qiangshu
Perform everything 10 times.
Backbend 1 minute
Front Split Stretch
Side Split Stretch
Do each stretch for one minute. Enjoy your workout
Tonight’s Workout
Run 5 minutes
100 Crunches
100 Bicycles
1 minute Handstand
Front Rising Kick
Side Rising Kick
Cresent Kick
Reverse Cresent Kick
(perform each technique 10 times on both sides)
Flying Front Kick
Tornado Kick
Outside Lotus Kick
Cartwheel/Aeriel
Butterfly Kick
(perform each technique 10 times)
Chan Quan Combo 1
Chan Quan Combo 2
Chan Quan Combo 3
Chan Quan Combo 4
Chan Quan Combo 5
Chan Quan Combo 6
(perform each combo 10 times)
Gunshu Combo 1
Gunshu Combo 2
Gunshu Combo 3
Gunshu Combo 4
Gunshu Combo 5
Gunshu Combo 6
Gunshu Combo 7
(perform each combo 10 times)
Chuji Gunshu 10x
Front Split Stretch both sides 1 minute
Side Split stretch 1 minute
Back Bend 1 minute
Wednesday Night Workout
Run in place 5 minutes
100 crunches
100 twist crunches
100 bicycles
10 Front Stretch Kicks
10 Side Stretch Kicks
10 Rear Stretch Kicks
Chan Quan Combo 1
Chan Quan Combo 2
Chan Quan Combo 3
Chan Quan Combo 4
Chan Quan Combo 5
Chan Quan Combo 6
Do each combo 5 times
Gun Shu Combo 1
Gun Shu Combo 2
Gun Shu Combo 3
Gun Shu Combo 4
Gun Shu Combo 5
Gun Shu Combo 6
Gun Shu Combo 7
Repeat each combo 5 times
Dao Shu Combo 1
Dao Shu Combo 2
Dao Shu Combo 3
Dao Shu Combo 4
Dao Shu Combo 5
Dao Shu Combo 6
Dao Shu Combo 7
Repeat each combo 5 times
Jian Shu Combo 1
Jian Shu Combo 2
Jian Shu Combo 3
Jian Shu Combo 4
Jian Shu Combo 5
Jian Shu Combo 6
Back Bend 1 minute
Side Split Stretch 1 minute
Front Split Stretch each direction 1 minute
Enjoy your workout!