Moving Forward - Workouts April 6th - 9th

[Joseph Bronson]

Your mission (workout) for Monday and Wednesday

April 6th and April 8th.

Always start with the loosening exercises!!

1 minute round of straight horse stance

1 minute of triangle (punching during triangle is up to you) then

Hold the golden chicken position for one minute on each side (this exercise is when you hold one leg up as high as you can while balancing on the other foot).

1  minute of jumping jacks (an exercise that is mostly forgotten about by most adults but still very useful)

Followed by 1 minute of vertical speed punching.

Next, do wall wheel kick ( put one of your hands on a wall to hold for balance and tuck the other leg up in position for a wheel kick then slowly extend your leg out into the kick holding as high as you can for 10 to 15 seconds.

Then retract your leg into the tuck position again and stay there for about 5 seconds.

Repeat this process at least 3 or 4 more times. Then do the same thing with the other leg.)

Now do everything above again but when you get to the wall kick do your front kick next following the same process.

Repeat one more time. This time doing the side kick at the end.

Now do free flow focusing on upper body speed more than your kicks. For three 2 minute rounds.

Now do a medium speed round of all of your highest level kicks on each side for one and a half minute rounds.

Next do those same kicks again but at full speed and power. Push your limits.

End this workout with a 45 minute stretch

Your mission (workout) for Tuesday and Thursday, April 7th and April 9th

Always start with loosening exercises

Free Flow (the backbone of creative, spontaneous movement) Do one two minute round empty hand,

If you have weapons available then do one round on each side of knife and stick (again these need to be two minute rounds).

Then do a round of double stick and, if available, a round of staff.

If weapons are not available then just stick with empty hand. Or, better yet, improvise some weapons. It is almost impossible to go wrong with this exercise. You just need to keep moving and work on creativity. Repeat this two more times and you will have worked out for 42 minutes.

Now review these videos and practice the material in them for one, two minute, round on each side slowly.

Then repeat but this time go as fast as you can while still maintaining good form. As you get better at this you will find it can become an excellent cardio workout. Until that happens this is a great way to vastly improve your technique.

http://www.youtube.com/watch?v=FeDcloXoRNA&t=9s

http://www.youtube.com/watch?v=wWfb7LzJ4Ug

http://www.youtube.com/watch?v=hnbsBcxv7wA

Yes, I know that you have been assigned the first two videos already. But, none of you are good enough at them yet. So review again and work harder to perfect this material. I expect to see it powerful when we return to classes.

Total workout time 54 minutes.

Now end with a 45 minute stretch.

I truly miss having all of you on the training floor and I look so forward to getting our lives back to normal. I am sure that you are hoping for the same. I would like to thank (once again) all of you that have been able to pay your tuition even though we are not in classes right now. For those of you on the fence as to whether you should pay or not. Please understand that we will not be here when everything blows over if we are not supported now. And everyone that can help us stay open right now will not lose out on classes that you have paid for because when we are up and running I will be giving private classes and special seminars for those that have been able to help us stay alive. You are not paying for classes that you will not receive.

Stay positive and keep moving forward.

Yours in the arts,

Sifu  Joseph Bronson

Flashback, can you name who is in this picture ?

[suzanne sanders]

Awesome Job everyone!!

[Joseph Bronson]

Jim, suntan and stretch. That is a great idea. Hey people, while the sun is out get outside and stretch. Thank you Jim.

[Jim Will]

I realized after doing the 42min. workout of free flow, that I have never done that long before. I’ve really enjoyed the 45min suntanning stretching sessions after the workouts. Thanks Sifu. Kungfu!

[suzanne sanders]

Awesome Job Ladies!!

[suzanne sanders]

Awesome Job Ladies!!

[Rachel Hayward]

Took Saturday through Monday off. Was feeling really drained from my job and just needed sleep. Did the April 6 workout on the 7th. Yow my hips!! Worked on stick work, punches, some purple belt kicks, and freeflow tonight. Most workouts have been at least 30 minutes, usually 45. Feeling pretty good about that. 

[Lydia Rozanski]

Kung Fu Warriors! Good work! I'm all sweaty again, just finished Wed workout. Constantly reminding myself to "keep my hands up." One day that will be second nature...

[Lydia Rozanski]

Come on warriors! We've got this.

I did my own workout yesterday, prior to checking emails, and to my chagrin found that I now had 200 pushup and a 10min horse stance to do. Thanks for the motivation Sifu! My legs testify to my horse stance and I'll eat the pushups a bite at a time.

Today being Tues I did a lot of freeflow, throwing a three minute mostly legs round on the end because I don't do staff or double stick. Just finished up with the stretching. Yow!