| Round 1 | Round 2 | Round 3 |
| Run 5 min | Front Rising Kick 10x | Horse Stance 1 min |
| 60 Twist Crunches | Rear Stretch Kick 10x | Bow Stance 1 min |
| 25 Push Ups | Side Rising Kick 10x | Cat Stance 1 min |
| 100 Jump Rope | Front Stretch on wall 10x | Drop Stance 1 min |
For this workout you only need to do each round 1 time. Make sure you focus on going really deep in the stances and maintain perfect form. Keep the abs contracted throughout as much of the exercise as you can.
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Arkansas Wushu 