Tonight’s Workout

Jump Rope 5 minutes

100 Bicycles

50 Crunches

1 minute plank

Front Rising Kicks 10x

Side Rising Kicks 10x

Cresent Kicks 10x

Reverse Cresent Kicks 10x

Chuji Chan Quan 10x

Chuji Gun Shu 10x

Chuji Qiang Shu 10x

Chuji Jian Shu 10x

Side Split Stretch 1 minute

Back Bend 1 minute

Front Split Stretch (both ways) 1 minute

Enjoy your workout!

Tonight’s Workout

Run in place 5 minutes

20 Push Ups

50 Crunches

Rising Front Kicks 10x

Side Rising Kicks 10x

Cresent Kicks 10x

Reverse Cresent Kicks 10x

Chan Quan Combo 1 10x

Chan Quan Combo 2 10x

Chan Quan Combo 3 10x

Horse Stance 1 minute

Chan Quan Combo 4 10x

Bow Stance 1 minute (both sides)

Chan Quan Combo 5 10x

Cat Stance 1 minute (both ways)

Chan Quan Combo 6 (wu bu quan) 10x

Drop Stance 1 minute (both ways)

1 minute Handstand

1 minute front split stretch

1 minute backbend

Enjoy your workout!

Thursday Night Workout

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

QiangShu Combo 1 10x

QiangShu Combo 2 10x

QiangShu Combo 3 10x

QiangShu Combo 4 10x 

QiangShu Combo 510x

QiangShu Combo 6 10x

Chuji Gun Shu 10x

You can find many of these combo’s on Youtube under the channel for Arkansas Wushu. These combos are designed to where as long as you slowly work your way up through them, they will provide a warm up. Make sure to pay special attention to going deep into each stance, contracting the abs as much as possible, and ending the technique in perfect form.

Tonight’s Workout:

Run in place 5 minutes

Front Stretch Kicks 10x halfway

Side Stretch Kicks 10x halfway

Rear Stretch Kicks 10x halfway

Front Stretch Kick 10x

Side Stretch Kick 10x

Rear Stretch Kick 10x

Horse Stance 15 seconds

Left Forward Bow Stance 15 seconds

Right Forward Bow Stance 15 seconds

Horse Stance 30 seconds

Left Forward Bow Stance 30 seconds

Right Forward Bow Stance 30 seconds

Horse Stance 45 seconds

Left Forward Bow Stance 45 seconds

Right Forward Bow Stance 45 seconds

Horse Stance 1 minute

Left Forward Bow Stance 1 minute

Right Forward Bow Stance

Drop Stance Right 15 seconds

Drop Stance Left 15 seconds

Cross Stance Right 15 seconds

Cross Stance Left 15 seconds

Cat Stance Right 15 seconds

Cat Stance Left 15 seconds

Drop Stance Right 30 seconds

Drop Stance Left 30 seconds

Cross Stance Right 30 seconds

Cross Stance Left 30 seconds

Cat Stance Right 30 seconds

Cat Stance Left 30 seconds

Drop Stance Right 45 seconds

Drop Stance Left 45 seconds

Cross Stance Right 45 seconds

Cross Stance Left 45 seconds

Cat Stance Right 45 seconds

Cat Stance Left 45 seconds

Drop Stance Right 1 minute

Drop Stance Left 1 minute

Cross Stance Right 1 minute

Cross Stance Left 1 minute

Cat Stance Right 1 minute

Cat Stance Left 1 minute

Horse Stance 5 minute with staff on forearms.

Front Split Stretch 2 minute

Side Split Stretch Left 2 minute

Side Split Stretch Right 2 minute

Today’s Workout

Run in place 5 minutes

100 crunches

Horse Stance 3 minute hold

Bow Stance 3 minute hold

Cross Stance 3 minute hold

Drop stance 3 minute hold

Cat Stance 3 minute hold

Front split stretch 1 minute hold

Side split stretch 1 minute hold

Back bend 1 minute hold

This will basically be the morning routine throughout February. This way every morning the stances should get just a little bit better. This workout also incorporates some minor work on flexibility.

Enjoy your workout!

Welcome back for February. Sorry about the delay on the blog. I got a little bit caught up celebrating the Chinese New Year. This month the focus is on getting ready for tournament performance. As such this months training will be extremely focused on Northern Wushu.

For tournament purposes you want each form as perfect as possible. This is accomplished by having solid basics.  For this reason there will be a lot of basics worked this month. There are various ways to score extra points during your performance. Anything you can do to help you stand out will help improve your score.

The things I like to focus on most are deep stances, high kicks, high jumps, and burst of extreme speed. You want to bring each of these up a notch so it will be important to work on flexibility, endurance, and explosive movements.

The training for will focus on different attributes each day. For example;

Monday- Work on perfecting stances.

Tuesday- Work on flexibility

Wednesday Work on Stamina

Thursday-  Work on Long Weapon Basics

Friday Work on Short Weapon Basics

Saturday- Sparring Drills

Sunday- Rest\

Training will continue is this manner throughout the month.

This will be last workout of the month, so let’s make it a good one! I will be taking tomorrow off writing a blog to design the February training schedule. Next month will focus less on strength training and more on endurance, flexibility, and perfecting basic techniques in Northern Wushu.

Today’s Workout

Jump Rope 5 minutes

(Rest 1 minute)

Repeat 3 times

10 Front Stretch Kicks

10 Side Stretch Kicks

10 Rear Stretch Kicks

For the following exercises, start with a light weight. You should be able to perform the exercises with good form at least 10 times. You are going to do 5 sets total. After each set, add a little weight. By the time you reach the last set, it should be difficult to perform even 5 repetitions with good form. Finish one exercises before moving onto the next.

Front Deltiod Raises

Side Deltiod Raises

Dumbbell Curls

Overhead Press

Dead Lifts

Bulgarian Split Squats

Lunges

Side Lunges

Box Jumps

Enjoy your workout! Post will continue on Friday.