Tonight I will be working some southern Wushu also known as Nan Quan.

Tonight’s workout:

1 minute plank

20 crunches

Front stretch kick

Side stretch kick

Rear stretch kick

Cresent kick

Reverse crescent kick

Horse stance:

Single punch 10x

Double punch 10x

Triple punch 10x

Nan Quan combo 1

10x

Horse stance 1 minute

Today is leg day! Do 5 sets of the following starting with light weight and increase on each set!

Dumbbell Squats

Step ups with dumbbell

Leg press

Squats

Leg curls

With resistance bands:

Front stretch kick

Side stretch kick

Cresent kick

Reverse cresent kick

Tonight’s workout is based on Chan Quan which is the northern Wushu side. Try the workout and see what you think:

Run in place 5 minutes

20 Push ups

20 Crunches

Rising Front Kick 10x

Side Rising Kick 10x

Cresent Kick 10x

Reverse Cresent Kick 10x

Horse stance 30 seconds

 

Left forward Bow Stance 30 seconds

Right forward Bow Stance 30 seconds

 

Cat Stance 30 seconds

Drop stance 30 seconds on each side

 

Chan Quan combo 1 (10x)

Chan Quan combo 2 (10x)

Gunshu combo 1 (10x)

Gunshu combo 2 (10x)

Front Split stretch

Side Split stretch both ways

Backbend

Cat StretchSorry for the lack of pictures and video’s in my post, I am working on it but it is a slow process. Hopefully the blog will continue to get better everyday! Thank you for reading.