Moving Forward - Workouts for March 27th -31st 2020

[suzanne sanders]

Your workout for Friday March 27th 2020

Posted By Mr. Bronson

Always do the loosening exercises first

Do the triangle exercise for four 1 1/2 min. rounds.

Next do free flow for three 2 min. rounds.

NOW hit the floor for 20 push ups

NOW 20 crunches.

Next do 1 min. of straight kicks on each side.

Now do vertical speed punching for a 1 min. round.

End with a straight horse stance for 1 1/2 min.

Once you have gone through this repeat it two more times.

Now I would like you to watch this video:

http://www.youtube.com/watch?v=OYqi2eM5sAw

Practice the Abiniko action against a post or a dead tree or maybe a heavy bag if you have one.

Do three 1 min. rounds on each side. This is a great forearm conditioner.

After you have done all of this then go through all of the kicks that you know for a 1 min. round of each kick on each side.

If this is not enough of a workout for you then just repeat the whole list again.

By your second time through you should start to feel the burn.

Study this video and do the practice that I am asking for in the video for at least 20 min. http://www.youtube.com/watch?v=FeDcloXoRNA

Your workout for Saturday March 28th, 2020 -

Loosen first.

Go through all of your empty hand striking drills (jab,cross,hood - finger jab combo. etc...) for a 1 min. round on each side slowly.

Concentrate on technique.

Now do the same exercises at a medium pace for a 1 min. round on each side.

Next do 2 three min rounds of free flow.

Now go back to your empty hand striking techniques and do a 1 1/2 min round of each one as fast as you can.

If you only have one or two levels of the empty hand striking then double or triple the above time frames.

Here is a tutorial on Jab, Cross, Hook :

http://www.youtube.com/watch?v=oUMQfBDHbFs&feature=emb_logo

Please watch and spend some time studying your movement.

Now pull out a stick and do 5 two min. rounds of stick free flow on each side.

End today's workout with 5 min. of jumping jacks

30 push ups 

30 crunches

Don't forget to stretch for at least 20 to 30 min. after your workout.  More would be better.

Take Sunday off.

Then repeat the Friday workout on Monday

Repeat the Saturday workout on Tuesday

Please post how your workouts are going and encourage everyone to do the same!!

Yours in the arts,

Sifu Joseph Bronson

[Joseph Bronson]

Great job everyone. Keep up the good work. I look forward to seeing you all soon.

[Lydia Rozanski]

Success! Even practiced a little pain management after hooking my fist into a door frame. ;)

[Lydia Rozanski]

It was tempting to cut the Wed work in two but I managed to convince my mind to push through... three hours later I am finished, down to the 3part. Now for stretching.

Cheers Mountain Warriors

[Lydia Rozanski]

Come on guys, let's work. :)

It took a while but I did the punches and freeflow routine. Discovered that closing my eyes during slow jab/cross/hook helps me concentrate on technique, if I don't fall over. Yesterday I worked on Purple kicks and freeflow.

[Jim Will]

My calfs were sore after the five minutes of jumping jacks. Oh my, the burn. YES!

[Rachel Hayward]

Mar and I have done a partial #1 workout (to be completed today) and #2 workout yesterday. We are both saying we are sore!! Spent some time under the moon last night doing forms practice. Still need to incorporate two of the videos but we've done the free flow. Alexander and I are sharing music to do free flow to, and adding in just some joyful movement into the mix. Our home chart to track what we've practiced was looking rather full for once. Hahaha! 

[Joseph Bronson]

Great job Jim and Lydia. Thank you for your input. Keep pushing forward.

[Jim Will]

Just did Friday’s workout. 2hrs 33min Straight through. 10 seconds between kicks. Finished with an extra 1min horse stance just cuz. Kungfu!

[Robert]

I clearly need instruction!