Working Out

[Joseph Bronson]

Here is a workout our Demo Team is doing. It takes about 15 to 20 minutes. It is a required workout and if they do not do it they get 50 push-ups on Friday.

5 Minutes of shadowboxing
1 Minute right leg straight leg kicks
1 Minute left leg straight leg kicks
1 Minute Bifit Sao (low stance horse stance focus on your breathing)
2 Minutes of front and back sweeps (this is an advanced move) Change it if you like
1 Minute low stance horse stance with right leg wheel kicks (hold stance 5 seconds come up and kick,go back into stance for 5 seconds come up and kick, continue this for the minute and then repeat it with your left leg)

Wall Kicks, 30 second hold out as high as you can, then 20 super fast kicks
Front kick right and left
Side kick right and left
Wheel kick right and left
1 Minute right leg wheel kick high then low then high high, work on super high kicks
20 push ups then 20 dips then 30 second plank pose
30 second monkey hops
1 minuite of your highest level kick right leg and left leg
Stretch of 15 minutes
If you have any questions you can leave me a message.
Turn off the TV put some music on and start working out !!!

Sue

[Roger Bradford]

this looks like a challanging work out. i'll see if i'm up to it. loved the video on sweeps down the mt.

[Claire Steele]

Hey Sue,

I think I'd like to incorporate this workout into my week, but could you please tell me what a "monkey hop" is?

Thanks,
Claire

[Joseph Bronson]

Monkey hops - Squat all the way down, knees fully bent. Then jump as high as you can and come back to the beginning position. Continue as fast as possible. You should start to feel the burn within 20 to 30 hops.