Self Defense Class Announcement

For those of you that have been reading, you can see I have been trying to teach online for sometime. I am happy to announce that I will be teaching a self defense class at Harrison Fitness in Harrison, Arkansas. I am really looking forward to the opportunity to work with them and bring self defense classes to the area.

Classes will begin on April 1st. They will continue to be on Mondays at 5:30 and if things go well we will hopefully be adding Saturdays soon!

03/12/2019

Tonight’s Workout

High Knees 1 minute

Burpees 1 minute

Jumping Jacks 1 minute

Front Stretch Kick 10x

Side Stretch Kick 10x

Rear Stretch Kick 10x

Gunshu Combo 1 10x

Gunshu Combo 2 10x

Gunshu Combo 3 10x

Gunshu Combo 4 10x

Gunshu Combo 5 10x

Gunshu Combo 6 10x

Gunshu Combo 7 10x

Gunshu Combo 8 10x

Gunshu Combo 9 10x

Gunshu Combo 10x

Backbend stretch 1 minute

Front Split Stretch 1 minute

Side Split Stretch 1 minute

Monday Night Workout. 03/11/2019

Tonight’s Workout

Tonight I thought I would throw in a strength training session to mix it up a bit. For this workout you will need a pull up bar. This particular workout targets the back and biceps.

Behind the head Pull Ups

Close Grip Chin Ups

Normal Pull Ups

1Wide Pull Ups

Normal Chin Ups

Wide Grip Chin Ups

Type writer Pull Ups

Do as many reps of each workout as you can and then rest for one minute before moving onto the next exercise. Repeat the series 3 times.

Wednesday Night Workout. 03/06/2019

Tonight’s Workout

Run in place 5 minutes

1 minute plank

Front Stretch Kick 10x

Side Stretch Kick 10x

Rear Stretch Kick 10x

Daoshu Combo 1 10x

Daoshu Combo 2 10x

Daoshu Combo 3 10x

Daoshu Combo 4 10x

Daoshu Combo 5 10x

Daoshu Combo 6 10x

Daoshu Combo 7 10x

Chuji Daoshu 10x

Front Split Stretch 1 minute

Side Split Stretch 1 minute

Enjoy your workout!

Monday Night Workout. 03/04/2019

Tonight’s Workout

Jump Rope 5 minutes

1 minute plank

Front Stretch Kick

Side Stretch Kick

Rear Stretch Kick

Front Flying Kick

Tornado Kick

Outside Lotus Kick

Cartwheel/Aerial

Butterfly Kick

Chan Quan Combo 1

Chan Quan Combo 2

Chan Quan Combo 3

Chan Quan Combo 4

Chan Quan Combo 5

Chan Quan Combo 6

Chan Quan Combo 7

Chuji Gun Shu

Do each exercise 10 times

Thursday Night Workout. 02/28/2019

Tonight’s Workout

Qiangshu Combo 1

Qiangshu Combo 2

Qiangshu Combo 3

Qiangshu Combo 4

Qiangshu Combo 5

Qiangshu Combo 6

Chuji Qiangshu

Do each technique slowly focusing on deep stances and good posture. Perform each technique 10 times before moving on.

Wednesday Night Workout. 02/27/2019

Tonight’s Workout

Run in place 5 minutes

1 minute plank

Front Stretch Kick 10x

Side Stretch Kick 10x

Rear Stretch Kick 10x

Daoshu Combo 1 10x

Daoshu Combo 2 10x

Daoshu Combo 3 10x

Daoshu Combo 4 10x

Daoshu Combo 5 10x

Daoshu Combo 6 10x

Daoshu Combo 7 10x

Chuji Daoshu 10x

Front Split Stretch 1 minute

Side Split Stretch 1 minute

Enjoy your workout!

Tuesday Night Workout. 02/26/2019

Today’s Workout

Jump Rope 5 minutes

30 seconds side plank both sides

25 Push Ups

Front Rising Kick 10x

Side Rising Kick 10x

Cresent Kick 10x

Reverse Cresent Kick 10x

Gunshu Combo 1 10x

Gunshu Combo 2 10x

Gunshu Combo 3 10x

Gunshu Combo 4 10x

Gunshu Combo 5 10x

Gunshu Combo 6 10x

Gunshu Combo 7 10x

Chuji Gunshu 10x

Front Split Stretch 1 minute

Side Split Stretch 1 minute

Enjoy your workout!

Monday Night Workout. 02/25/2019

Tonight’s Workout

Jump Rope 5 minutes
1 minute plank

Front Stretch Kick

Side Stretch Kick

Rear Stretch Kick

Front Flying Kick

Tornado Kick

Outside Lotus Kick

Cartwheel/Aerial

Butterfly Kick

Chan Quan Combo 1

Chan Quan Combo 2

Chan Quan Combo 3

Chan Quan Combo 4

Chan Quan Combo 5

Chan Quan Combo 6

Chan Quan Combo 7

Chuji Gun Shu

Do each exercise 10 times