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!
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.
Wednesday Night Workout
Jumping Jacks 10x
Push Ups 10x
Jumping Jacks 10x
Crunches 25x
Repeat
Front Stretch Kicks 10x
Side Stretch Kicks 10x
Rear Stretch Kicks 10x
Heavy Bag Work
Jab 1 minute
Jab, Cross 1 minute
Jab, Cross, Jab, Jab 1 minute
Jab, Cross, Hook 1 minute
Jab, Cross, Hook, Uppercut 1 minute
Jab, Cross, Knee 1 minute
Jab, Cross, Round Roundhouse 1 minute
Jab, Spinning Rear Kick 1 minute
Jab, Cross, Front Thrust Kick, High Round House Kick 1 minute
Jab, Cross, Round House Kick, Spinning Heel Hook 1 minute
Leg Kick, High Round House 1 minute
Cresent to Side Thrust, Spinning Rear Kick 1 minute
Jab, Elbow, Knee, Front Thrust 1 minute
Jab, Cross, Hook, Over Hand, Knee, High Round House 1 minute
Round House, Spinning Heel Hook 1 minute
Jump Rope 3 minutes
Front Split Stretch both ways, 1 minute
Side Split Stretch 1 minute
Tonight’s Workout
Jump Rope 3 minutes
Run in place 2 minutes
100 Crunches
100 Bicycles
Front Stretch Kicks 10x
Side Stretch Kicks 10x
Rear Stretch Kicks 10x
Front Rising Kick 10x
Side Rising Kick 10x
Cresent Kick 10x
Reverse Cresent Kick 10x
Front Stretch on stairs. Left Side 2 minutes.
Front Stretch on stairs. Right Side 2 minutes.
Side Stretch on stairs. Left Side 2 minutes.
Side stretch on stairs. Right Side 2 minutes.
Rear Stretch on Stairs. Left Side 2 minutes.
Rear Stretch on Stairs. Right Side 2 minutes.
Back Bend 1 minute.
Side Split Stretch 2 minutes.
Front Split Stretch Left Side 2 minutes.
Front Split Stretch Right Side 2 minutes.
This workout should help you with your flexibility. Enjoy your workout!