Moving Forward - Workouts for April 1st - April 4th 2020

[Joseph Bronson]

Always do the loosening exercises first!

Your workout for April 1st and April 3rd

Start with straight horse stance for 2 minutes

 Do your first level kicks (Lead leg wheel, front and side) tutorial here if you need it.

http://mountainwarrior.ning.com/video/mountain-warrior-kung-fu-8

Do one minute of first level kicks on each side at knee height 

Next 3 minute round of free flow.

Do one minute of first level kicks on each side at hip height.

Next, do a 3 min. round of 5 jumping jacks,

5 push ups 

5 crunches.

Don't stop until your timer goes off. 

Next one minute of first level kicks on each side as high and as fast as you can.

Now that you are warmed up I would like you to do all of your higher level kicks for

1 1/2 min. rounds on each side maintaining the fastest pace that you can.

Slow down if you have to but don't get lazy!!

If you only have one or two levels of kicks then go through them twice.

Three times if you are feeling like a warrior!

This should be a pretty good workout for most of you but if you have not broken a sweat yet then do everything above again.

Now for technical training. Even if you are a white belt please watch this and follow my instructions. It will help greatly in moving forward in you next level.

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

Please pay attention to all of the different ways that I explain in how to articulate the exercise.

Then do each method to the best of your ability for 2 minute rounds on each side. Once you get good at this you will find it to be a pretty good workout. 

Your workout for April 2nd and April 4th

Free Flow is our friend.

Today I want you to do five 3 minute rounds of Free Flow.

I can not overstate how valuable this practice is to your future growth.

Please do it more often.

Now I would like you to go through the same striking workout that we had last week reprinted here.

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.

Now watch this video and practice the exercise that I explain. Also watch the nutritional info. at the end of the video. You should always keep your nutrition up especially in times of stress.

http://www.youtube.com/watch?v=oZ-Ni84cY9o

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

More would be better.

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

I look very forward to seeing all of you in class soon.

This will all blow over soon and we will get back to our regular lives.

Until then I would like to thank all of you for your incredible support in helping to keep the school open during this interesting time.

Yours in the arts,

Sifu Joseph Bronson

[Jim Will]

It took me just over an hour to do the second workout in this assignment. My favorite part was doing the body hooks as fast as I can. Almost tore the soles off of my sneakers. Kungfu!

[Lydia Rozanski]

Good job friends! I mixed things up today and focused on white & yellow punches and purple & blue kicks, both slow for technique and then faster for power. Not to fear, I "free flowed" empty hand and stick as well and worked on finger dexterity and strength. About an 1 1/2 hours. Thanks Mr. Bronson for the reminders to keep acting like a warrior, even in isolation.

[Rachel Hayward]

45 minute April 3 workout done! Threw in some forms as well. Did orange and green level kicks. Will be doing purple and blue next. Feeling stronger already.

[Lydia Rozanski]

Sweat is good. Made it thru orange 90sec rounds. Planning to focus on purple and blue at a later time.

[Joseph Bronson]

Thank you for the comments. Rachel - artsy is good, we do study Martial ARTS. Lydia - Keep up the good work, stick twirling is fun and functional. Joe - Great observations. Kung Fu, when trained properly, is magical. The longer and harder that you train the more magic you discover.

[Lydia Rozanski]

Keep punching my fellow warriors.

4/2 "test" passed. Stick twirling must be doing something, sure hurts enough!

[Rachel Hayward]

Did 45 minutes of April 1 workout :) My LEGS!!! Will do the parts I didn't get to next time. Freeflow got a tad "artsy" tonight.