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!
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!