Shu's Training Journal (or "Old Man Kung Fu")

Kung Fu II Time!

-One Foot Stance - 8/side
-Hop into Horse Stance/Six Punches - 10
-Drop Low Stance/Bow Stance Punch - 10/side
-Squats - 10
-Pistol Squats - 10/side
-Squat into Low Stance - 10/side
-High Heel Kick/Jump High Heel Kick
-Side Kick/Jump High Heel Kick
-Side Kick/Spinning Side Kick
-Skip Forward Side Kick/Hook Kick/Round House Kick
-Round House Kick/Spinning Heel Kick/Jumping Spinning Heel Kick
-Side Kick/Spinning Side Kick/Jumping Spinning Side Kick
-Running Back Fist/Reverse Punch Combo
-Running Reverse Back Fist/Reverse Punch Combo
-Sit Up Punches - 25
-Back Extensions - 35
-Forms - Staff (the rest of the night)

Notes:
-Intense class! FitBit says I burned 503 Calories with a Max Heart Rate of 160 BPM
-We spent a lot of time on the side kick and jump/spinning kicks.
-Learned that Sifu is known for his side kick. That's sort of his signature move. Which is great! Because my side kick is currently the weakest weapon in my arsenal.

Sifu Quote of the Night: "If I'm rough on you, it's because I know you can handle it. And if you can't...then you'll learn to handle it because I'm rough on you!"

 

Kung Fu Sparring Time!

Note to self: Do not skip class!

Man, this was a rough night. We didn't do any necessarily new or super challenging (which was nice). But it was tough getting back into it after playing hooky two weeks in a row.

It didn't help that my hip was still sore from yesterday's cavalcade of jump kicks or that all I had in my belly was a PB&J sandwich and a handful of nuts.

Still, I managed to hang on until the end.

Punch kick combos are getting better as are the evasions. But the "deceptive" footwork of our style still eludes me.

That tall, flexible fast kid (whom I call "Dhalsim" after the Street Fighter character) was back. I felt bad for him. Because sparring with me was zero challenge for him! I could not get near him.

Did manage to get one solid hit in when I side stepped a kick and came around with a ridge hand. But other than that, it was pretty hopeless.

Notes:
-A massive 510 calories burned at a Max Heart Rate of 120 BPM.
-Despite getting gassed out, the endurance is getting better. Foot work and combos still need a ton of work.

Inspirational Sifu Quote of the Night: "Getting better. Keep at it!" (Hey, it was inspirational to me at least...)

 

Gym Stuff

The Yoga Ladies were hogging the Heavy Bag room. So I was forced to only lift weights.

Here's how it went down:

-Bench Press - 155 lbs, 175 lbs, 185 lbs (10, 8, 6)
-Seated Pec Deck - 100 lbs, 120 lbs, 140 lbs (10, 8, 6)
-Tricep Dips - 3 x 10
-Incline Shoulder Press - 80 lbs, 90 lbs, 110 lbs (10, 8, 6)
-Shoulder Pulley Press (per arm) - 40 lbs, 50 lbs, 60 lbs (10, 8, 6)

Notes:
-A measly 143 Calories burned with a paltry max BPM of 103

 

Kung Fu II Time!

A lot of the Li'l Ones were out on Spring Break...so it was a nice, small class of adults (as opposed to a "nice class of small adults"...which would be "Hobbits").

Here's how it went down:

Technique
-High Heel Kick/Jumping High Heel Kick
-Inside Crescent Kick/Jumping Inside Crescent Kick
-Outside Crescent Kick/Jumping Outside Crescent Kick
-Knuckle Push Ups - 25
-Tornado Kick
-Side Kick/Jumping Spinning Side Kick
-Hook Kick/Jumping Spinning Hook Kick
-Roundhouse Kick/Jumping Spinning Roundhouse Kick
-Skipping Side Kick/Hook Kick/Roundhouse Kick/Ax Kick
-Tricep Push Ups - 25
-Spider-Man Push Ups - 25
-Running Back Fist/Reverse Punch
-Running Rear Hand Back Fist/Front Reverse Punch

Horse Stance
-Horse Stance - 1.5 min x 2 (30 sec break)

Forms
-Staff Form (Blue Belts as a group)

Notes
-Burned off 304 Calories at an Average Heart Rate of 103 BPM
-Basic jumping kicks are getting much better. They look and feel like Kung Fu Kicks. Sifu even told me they were "looking good"!
-The basic kicks are performed with the back straight. But the fancy jumping kicks are performed leaning forward or to the side. I have a tendency to try to keep straight while doing them (which is why I'm not getting much lift).
-Spent considerable time on the two running combinations. The key to those is to hit when you land...not when you take off.

Sifu Quote of the Night: "I'm here to teach you Martial Arts, not 'Martial Ugly!'"

 

Gym Fu

-Heavy Bag - 15 minutes (mostly punch/kick combos)
-Seated Lat Pull Down - 160 lbs, 170 lbs, 180 lbs (10, 8, 6)
-Seated "StarTrac" Row - 125 lbs, 140 lbs, 155 lbs (10, 8, 6)
-Preacher Curls - 60 lbs, 70 lbs, 80 lbs (10, 8, 6)
-Standing Rope Cable Curls - 60 lbs, 70 lbs, 80 lbs (10, 8, 6)
-Seated Leg Press - 195 lbs, 210 lbs, 225 lbs (10, 8, 6)
-Cobra Stretch
-Low Stance Stretch

Notes:
-240 calories burned, 100 BPM Max Heart Rate
-Heavy bag workout was primarily to help speed up the kick/punch/punch/kick combos as well as mix it up.
-I seem to always do front leg roundhouse, jab, cross from right leg lead. Needless to say, it's getting predictable.

 

Kung Fu II Time!

Good news! Wonderfully small class again. Bad news: Sihing Alex led the warm up.

Here's what went down:

Technique
-One Foot Stance Hops
-One Foot Stance Switch Feet Hops
-Jump Knee Tucks
-High Heel Kicks
-Jumping High Heel Kicks
-Inside Crescent Kicks
-Jumping Inside Crescent Kicks
-Outside Crescent Kicks
-Jumping Outside Crescent Kicks
-Front Slap Kicks
-Jumping Front Slap Kicks
-Side Kick/Jump Side Kick
-Roundhouse Kick/Jump/Spinning Roundhouse Kick
-Side Kick/Jump/Spinning Side Kick
-Figure 8 Jump Spin Kick (see notes)
-Figure 8 Jump Spinning Side Kick
-Figure 8 Jump Spinning Hook Kick
-Figure 8 Jump Spinning Roundhouse Kick
-Low Stance Jumps
-Step Jump Front Back Fist
-Step Jump Reverse Punch
-Step Jump Ridge Hand
-Step Jump Rear Hand Back Fist

Torture
-Push Ups - 30, 20, 10, 30

Forms
-Staff
-Son Lei Keun

Notes:
-A massive 540 calories burned with an average heart rate of 113 BPM
-This is the first time I've ever seen those "Figure 8" kicks. I think it's the footwork that makes them figure eight-y, but I'm not entirely sure.
-Push Ups were torture because I'm still sore from the chest workout

Sifu Quote of the Night: [to me specifically] "The problem is you have too much muscle! Don't force it, just relax...and let it go..."

 

Kung Fu Sparring Time!

We continued the trend of a nice, small class...with a relatively painless warm up from Sihing Alex.

Worked on a lot of basics along with some new combos that incorporated some of the jumping kicks we'd been drilling.

Then we did a few partner drills on the basics before moving into free sparring.

I fought a new guy who's an older classmate and had only been to the Friday class a handful of times. He's also a Black Belt in competitive Tae Kwon Do, so...THAT was interesting!

His technique threw me a bit. He'd throw out these clunky jabs or front flick kicks...then unload with a flurry of fast jab-cross-jab-cross-side kick combos.

Pretty effective! Of course, once I knew the flurry was coming, I could block and counter.

In the meantime, I was working on varying my arsenal and trying some different combos. I also paid special attention to extending my punches as Sihing Kirby said I was keeping them too short. And once again, I was told my muscles are getting in the way. :dunno:

Sifu was happy our progress overall, but commented that too many of us are moving to linearly instead of changing our angles and moving around the side.

There was a time when we'd routinely work on footwork drills. I found those very helpful, so hopefully we bring those back.

Sihing Alex commented that I was getting quicker and the combos were becoming more natural. So that was good.

But this whole "big muscles/tight muscles" thing has got me rethinking my workout routine. Maybe I need to try more body weight training and throw in some flexibility drills or sumpin'. :thinking:

 

Kung Fu Time!

Went to the Beginner Class tonight because I have a commitment tomorrow. It was kind of nice to get back to a more relaxed pace for a change.

Here's how it went down:

Technique:
-High Heel Kick
-Jumping High Heel Kick
-Inside/Outside Crescent Kick
-Jumping Inside Crescent Kick
-Side Kick/Spinning Side Kick
-Roundhouse Kick
-Roundhouse/Spinning Heel Kick
-Skipping Roundhouse Kick (spent a little extra time on this)
-Horse Stance Punches
-Horse Stance/Punch/Kick/Punch
-Bow Stance/Punch/Jump/Low Stance
-Straddle Splits - 3/side
-Standing Splits
-Lie Down Push Ups - 10
-Knuckle Push Ups - 10
-Spider-Man Push Ups - 10
-Back Bend Push Ups - 10
-Sit Up Punches - 25
-Back Extensions - 35

Forms:
-Staff
-San Lei Keun (which I think means "three way fist")

Notes:
-405 Calories Burned at an Average Heart Rate of 106 BPM (Max 114 BPM)
-Feeling really stiff today. Definitely need to get back into some more dynamic and mobility-based training.
-Been going through my old Parkour journals and thinking some of those drills might be applicable (along with some of that "Movement Natural" stuff...)

 

Gymnanigans

Started the new workout today. Think I'll go with this type of thing for a few months and see how it goes.

-Heavy Bag - 15 minutes
-Push Ups - 2 x 20
-Pull Ups - 3 x 10
-Tricep Dips - 4 x 10
-Chin Ups - 10, 7, 5 (ugh!)
-Squats - 4 x 10
-Calf Raises 3 x 10
-Side Hip Stretch - 3/side
-Standing Splits - 3x
-Low Stance Stretch - 3/side
-Cobra

Notes:
-Forgot my FitBit. DoH!
-Realized just how stiff and immobile I've become.
-And it's criminal how bad my chin ups and pull ups have gotten.
-Will start incorporating more holistic movements and some more jumping, compound and explosive power moves (burpees, quadrupedal movement (QM), jump squats, etc...)

 

Kung Fu II Time!

This was a great class...in the sense that it was a terrible class! We focused on just about everything I'm weak in.

But like Sifu says: "Weaknesses are good! That shows you where you need work."

And I need a lot of work.

Here's how it went down:

-High Heel Kick
-Jumping High Heel Kick
-High Heel Kick/Jumping High Heel Kick
-Inside Crescent/Spinning Inside Crescent Kick
-Jumping Inside Crescent/Jumping Spinning Inside Crescent Kick
-Roundhouse/Spinning Heel Kick
-Roundhouse Kick/Jump Spinning Roundhouse Kick
-Triple Jump Spinning Roundhouse Kick
-Side Kick/Spinning Side Kick
-Skip Side Kick/Jump Side Kick/Spinning Side Kick
-Hook Kick/Spinning Side Kick

WavemasterTM Freestanding Bag Practice (see notes)
-Jump Roundhouse Kick
-Jump Roundhouse/Spinning Roundhouse Kick
-Roundhouse/Jump Roundhouse
-Side Kick/Spinning Side Kick
-Hook Kick/Jump Spinning Hook Kick

Forms
San Lei Keun

Notes:
-FitBit said I burned off 270 calories at an easy average heart rate of 90 BPM
-For the WavemasterTM practice, we all stood around the bag and took turns lobbing five kicks at it. Then we switched legs. Did this for a few rounds before switching to another drill.
-My kicks are just awful! No mobility, no power and no snap! Plus I feel I like was just timid around the bag. Had this nagging fear I was going to injure my hip, so I pulled my kicks.
-I'm going to get one of those bags this weekend and set it up in the back yard. I HAVE to get my kicks up to snuff or progressing is going to be rough.

 

Workout Time!

School is closed this weekend as Sifu and some of my classmates are participating in the tournament in Houston.

So since there was no sparring class tonight, I experimented with my revised workout plan.

I borrowed a bunch of stuff from my old Parkour workouts, which appear to be more appropriate for my current training goals than slinging metal plates around.

Here's how it went down:

-Quadrupedal Movement (QM or "Bear Crawls") - 3 x 20 secs
-Burpees - 3 x 10
-Chin Ups - 3 x 10
-Chair Dips - 3 x 10
-Lunge Steps - 3 x 20 (10/side)
-Jump Knee Tucks - 3 x 10
-High Heel Kicks - 8/side
-Inside Crescent Kicks - 8/side
-Outside Crescent Kicks - 8/side
-Jumping High Heel Kicks - 8/side
-Jumping Inside Crescent Kicks - 8/side
-Jumping Outside Crescent Kicks - 8/side
-Jumping Spinning Inside Crescent Kicks - 8/side
-Stomp/Side Kicks - 2 x 10/side
-Knee/Roundhouse Kicks - 2 x 10/side
-Straddle Splits
-Standing Splits
-Side Hip Stretches
-Cobra

Notes:
-At 42 minutes, 345 Calories burned, Average Heart Rate of 110 BPM with a Max of 159 BPM
-Took me a while to complete the Burpee and Chin Up set. Didn't really have a predetermined rest period. Eventually, I'll reduce it to about 30 seconds.
-Form on the Spin Kicks continues to be bad. But for now, I'm just trying to get comfortable with the movements.

 

Training Time!

Didn't log it, but I finally went out and bought a WavemasterTM over the weekend. Spent a solid half hour just launching roundhouse and side kicks at it yesterday. So the saga continued a bit today.

Here's how it went down:

-QM - 1min
-Knuckle Push Ups - 10 x 4
-Pull Ups - 10 x 4
-Jump Squats - 10 x 4
-Mountain Climbers - 10 x 4
-Bag Training

• Right Leg Roundhouse Kicks - 10
• Left Leg Roundhouse Kicks - 10
• Right Leg Side Kicks - 10
• Left Leg Side Kicks - 10
• Jumping Right Leg Roundhouse Kick - 10
• Jumping Left Leg Roundhouse Kick - 10
• Right Leg Roundhouse Kicks - 10
• Left Leg Roundhouse Kicks - 10

-Standing Split
-Straddle Split
-Side Hip Stretch
-Cobra

Notes:
-255 Calories at an Average Heart Rate of 100 BPM
-Realizing in just how bad a shape I'm in. Used to be able to QM for a good three minutes straight. And my form on my Pull Ups is just terrible!
-Nice being able to practice the kicks in a "safe space". Now I'm starting to understand why my kicks are so bad...

 

Kung Fu II Time

Our school did really well in the Houston tournament over the weekend, so Sifu was in a good mood. But he also had an agenda. Seems there some specific areas where we had some room for improvement.

Here's how it went down:

-High Heel Kick
-High Heel/Jump High Heel Kick
-Inside Crescent/Jumping Inside Crescent Kick
-Outside Crescent/Jumping Outside Crescent Kick
-Inside Crescent/Spinning Inside Crescent Kick
-Inside Crescent/Jumping Spinning Inside Crescent Kick
-Side Kick/Spinning Side Kick
-Low Scoop Kick/Jump Low Side Kick
-Flower Hand Block/Eagle Claw Grab
-Flower Hand Block/Eagle Claw Grab/Front Kick
-Flower Hand Block/Eagle Claw Grab/Low Scoop Kick/Jump Low Side Kick
-Back Fist/Scraping Punch/Jump/Spinning Back Fist/Scraping Punch
-Four Kicks (Inside Crescent/Spinning Inside Crescent Kick/Outside Crescent/Spinning Outside Crescent Kick)
-Bow Stance Punch/Butterfly Kick to Bow Stance Punch
-Sabre - Four Cut Step

Notes:
-252 Calories burned. Max heart rate of 113 BPM, avg heart rate of 100 BPM
-Doesn't see like much, but we did each of these drills several times up and down the studio.
-Jumping kicks are getting better. I'm not as timid and I can actually get some height now. Actually had a pretty good butterfly kick going!
-Feels like the new workout is helping me get my mobility back...

 

Training Time!

Had every intention of going to the gym, but was stuck at home waiting for the insurance adjustor.

Fortunately, everything I needed was right here. Here's how it went down:

-Jumping Jacks - 50
-Burpees - 10 x 4
-Chin Ups (palms facing inward) - 10 x 4
-Backwards Push Ups (see notes) - 10 x 4
-Squats - 10 x 4
-High Heel Kicks
-Jumping High Heel Kicks
-Bag Training

• Right Leg Roundhouse Kicks - 10
• Left Leg Roundhouse Kicks - 10
• Right Leg Side Kicks - 10
• Left Leg Side Kicks - 10
• Jumping Right Leg Roundhouse Kick - 10
• Jumping Left Leg Roundhouse Kick - 10
• Right Leg Roundhouse Kicks - 10
• Left Leg Roundhouse Kicks - 10

-Standing Splits
-Straddling Splits
-Cobra Stretch

Notes:
-257 Calories burned, with an average heart rate of 101 BPM and a max of 131 (hint: it was the burpees)
-"Backward push ups" are done from a seated position and legs in front. Place your arms just behind your booty. Tighten the core and raise and lower yourself off the floor.
-Lather, rinse, repeat. (This works triceps and shoulders)
-Burpees are a killer
-I really hate them
-But they're really good for working everything and building up endurance
-But I really hate them

 

Kung Fu II Time!

Sifu had to step out for a bit, so a spunky teenage purple brown belt led the class. I was also the only Blue Belt there (and the oldest person). Did a decent job hanging with the Young 'Uns too...until Sijay Spunky started calling out moves I haven't learned yet.

Here's how it went down:

Technique
-High Heel Kick
-Jumping High Heel Kick
-Inside Crescent Kick
-Jumping Inside Crescent Kick
-Outside Crescent Kick
-Jumping Outside Crescent Kick
-Jumping Inside Crescent Kick/Jump Spinning Inside Crescent Kick
-Roundhouse/Double Jump Spinning Roundhouse Kick
-Four Kicks
-Roundhouse/Jump Spinning Heel Kick
-Tornado Kick
-Low Stance Jumps
-Back Fist/Scraping Punch/Back Fist Forward Foot Sweep (that's a new one for me!)
-Block/Punch/Low Stance Jump/Reverse Foot Sweep (another new one)
-Punch/Kick/Punch/Running Punches/Jumping Punch/Kick/Punch (apparently this sequence has a nice pretty name which I didn't catch)
-Roundhouse/Spinning Side Kick
-Side Kick/Skip Forward Side Kick/Spinning Side Kick
-Sit Up Punches - 25
-Back Extensions - 35

Forms:
-Staff

Notes:
-373 Calories at an Average Heart Rate of 101 BPM and a Max of 130 BPM
-Kicks are getting better. But I haven't been practicing my Staff or Low Stances and it shows

 

Kung Fu II Time!

Good class. Worked on a lot of advanced basics. Here's how it went down:

-Run - 3 laps
-Mizhou Run - 3 laps
-Backwards Run - 3 laps
-High Heel Kick
-High Heel/Jump High Heel Kick
-Inside Crescent/Outside Crescent Kick
-Cyclonic Kick
-Butterfly Kick
-Bow Stance Punch/Jump/Upper Cut/Snake Creeps Down
-Bow Stance Punch/Jump/Hook/Backwards Foot Sweep
-Back Fist/Scraping Punch/Forward Foot Sweep
-Back Fist/Scraping Punch/Jump/Spinning Back Fist
-Low Stance Jumps
-Upper Cut Run
-Hammer Fist Run
-White Crane Punch Run
-White Crane Punch Run/Back Fist Scraping Punch
-Bow Stance Punch/Kick/Punch/Running Jump/Punch/Kick

Notes:
-243 Calories burned at an average heart rate of 98 BPM and a max of 123 BPM.
-All the Blue Belts were there tonight, so I wasn't the only one fumbling with some of the more advanced moves.
-Cyclonic and Tornado Kicks are actually improving!

Sifu Quote of the Night: (To the Kid's Class just before ours) "You have to be a good person when you learn Kung Fu. Don't use Kung Fu to be really mean! That's how Super Vilians are made!"

 

Training Time!

Found an old workout I used to do in my parkour days. It's a "hub and spoke" type circuit. So that means start with the hub exercise, do an exercise on the spoke, return to the hub, then do the next exercise on the spoke etc...

Do the circuit, rest 90 seconds then repeat.

Here's how it went down:
(All exercises are describe in the Notes)

-Hub Exercise - Skater Hops - 24
-Spoke 1 - Elevated Bird Dog
-Spoke 2 - Power Squat
-Spoke 3 - Yoga Push Up
-Spoke 4 - Reverse Crunch
-Spoke 5 - Searching the Sea
-Bag Drills

• Right Leg Roundhouse Kick - 10
• Left Leg Roundhouse Kick- 10
• Left Leg Side Kick Kick- 10
• Right Leg Side Kick - 10
• Right Leg Roundhouse Kick - 10
• Left Leg Roundhouse Kick - 10
• Right Leg Jumping Roundhouse Kick - 10
• Left Leg Jumping Roundhouse Kick - 10
• Front Roundhouse Spinning Side Kick - 10

-Staff Form
-Low Stance Stretch
-Cobra Stretch

Notes:
-353 Calories burned at an average heart rate of 103 BPM and a max of 134
-Exercise Descriptions:

• Skater Hop - Crouch over right leg and lift left leg, bound to the left side and land with right leg raised, repeat
• Elevated Bird Dog - From push up position, walk feet forward until knees are bent 90 degrees. Raise left arm and right leg. Walk back to push up position, repeat with opposite side
• Power Squat - Start standing with hand above head. Swing arms down and sit in a low squat. Hold for 4 seconds and explode up.
• Yoga Push Up - Do a push up and stay down. Hold. Push back and butt back until knees are at 90 degrees. Do NOT let knees touch ground.
• Reverse Crunch - Lie on the back with arms at the sides and legs raised at 90 degrees. Raise hips off floor, hold. Lower legs to one inch off the ground.
• Searching the Sea - Stand on one leg and raise the other. Lean forward until rear leg is straight behind.

-Worked up a pretty good sweat from these. Pretty much every part of my body is aching, so that's a good sign!

 

Kung Fu II Time!

Sifu threatened to throw more leg exercises our way. He wasn't lying. Sure wish I hadn't done all those squats and skater hops yesterday.

Here's what we did:

-One Foot Stance - 8/side
-One Leg Squat to Low Stance - 8/side
-One Leg Kung Fu Squats - 10/side
-One Leg Squat to Cat Stance - 10/side
-High Heel Kick, Jumping High Heel Kick
-Heel Thrusting Kick, Jumping Heel Thrusting Kick
-Roundhouse KIck, Jump Spinning Roundhouse Kick
-Side Kick, Jump Side Kick, Spinning Side Kick
-Back Fist, Scraping Punch, Jump Spinning Back Fist
-Forward Upswing Step
-Three Upswing Step, Three Chops
-Backwards Upswing Step
-Backwards Three Upswing Step, Three Chops
-Dive Down Kick Through Kip Up (could not do these...)
-Horse Stance - 2:30 min
-Forms

• Staff
• San Lei Keun

Notes:
-298 calories burned at an average heart rate of 98 BPM and a max of 134 BPM
-My legs are pretty much toast right now! But I can definitely see the results. Kicks and horse stance are showing significant improvement.
-Sifu's throwing in some very advanced techniques because we have a couple of Brown-Purple Belts he's trying to get up to Brown soon.
-He's also working to advance us Blue Belts up to our next rank.

 

Kung Fu Sparring Time!

This was the perfect class for someone who'd missed the last two weeks. For starters, Sihing Alex ran it, so we got a good workout in. There were also only five people there...and it was all the teenagers (and me).

We started off with some basic calisthenics (jump jacks, high knees, backwards runs) and then moved on to the standard jumping kick warm ups.

From there, we moved on punch/kick combos and footwork drills.

We followed that up with some partner evasion drills. The first had one person against the wall while the other person threw straight punches and hooks. The person against the wall had to duck or bob side to side as appropriate.

The second drill was what Sifu calls "Bull and the Matador". The "bull attacks with straights and hooks, the "matador" evades and can only counter attack.

The free sparring rounds began as two minute rounds with a thirty second break and slowly became more and more compressed. I think by the end of class we were doing a minute round with only enough break to change partners.

I tried to make it a point not to muscle the kids or really use my reach (since I'm a good six to eight inches taller than most of them). This gave me a chance to really work on my technique and try some new stuff.

That's not to suggest those kids weren't good. They're all upper belts and super flexible. In fact, one of them can conceivably side kick me in the head (and don't think he didn't try)!

Noticing my mobility, timing and kicks are getting better. The revised workout appears to be paying off.

Notes:
-500 calories burned at an average heart rate of 136 BPM and a max of 160 BPM. Now THAT'S a workout!

 

Training Time!

Did another one of them thar Hub and Spoke type circuits from the parkour training. This one didn't quite do it for me, but it was a pretty decent leg workout.

Same drill as before, start with the hub exercise, then move to spoke 1, then back to the hub, then spoke 2 until the circuit's complete. Rest 90 seconds and repeat.

Here's how it went down:

-Hub Exercise: - High Knee Sprints in Place - 15
-Spoke 1: Mechanical Push Ups - 10
-Spoke 2: Isometric Band Hold - 20 s
-Spoke 3: Windmill Side Lunge - 12
-Spoke 4: Single Leg Hip Raise - 12
-Spoke 5: Reverse Lung with Toe Touch (High Heel Kick) - 12
-Slow Kicks

• Roundhouse - 10/side
• Side Kick - 10/side

-Low Stance Stretch
-Side Hip Stretch
-Cobra

Notes:
-242 calories burned at an average heart rate of 104 BPM and a max of 142 BPM.
-Exercise Descriptions:

• High Knees Sprints in Place - Self Explanatory
• Mechanical Push Ups - Do one push up with hand together, then walk them out to should width apart. Do a push up. Then walk them out to twice shoulder width apart. Do a push up.
• Iso Band Hold - From a staggered stance, loop an exercise band around the front foot and grip the ends in both hands. Keep the core tight, back engaged and back straight while squeezing shoulder blades together. Hold.
• Windmill Side Lunge - Stand with hands together over the head, step out to the right and circle the arms counter-clockwise to the right knee. Repeat with the left side, circling the arms clockwise to the left knee.
• Single Leg Hip Raise - Lie with back flat with the left leg bent and foot flat on the floor and the right leg raised in line with the left thigh. Push hips up. Switch sides and repeat.
• Reverse Lunge with Toe Touch - Stand straight and step left leg back into a lunge. Stand up and swing the left leg forward into a toe touch(or high heel kick)

-This drill didn't grab me as much as the other one. But some of the exercises are definitely Kung Fu friendly.