Warm Up One

1. Bell blocks

2. Jumping on the spot

3. Body circles

4. Neck circles

5. Calf circles

6. Knee circles

7. Arm circles

8. Finger flicks

9. Bending the fingers

10 Bending forward

11. Bending backward put hands on kidneys

12. Neck stretch back and forth

13. Neck stretch side to side - slowly

14. Neck stretch look over shoulder exhale slowly

15. Calf exercise

16. Finger stretch

17. Neck exercise

18. Duck walk

19. Butterfly breathing

20. Leg raises

21. Two man sit ups

22. Jumping jacks

23. Bell blocks again!

24. Biceps pull

25. Sit ups

26. Palm push

27. Normal push ups

28. Knuckle push ups

29. Back of wrist push ups

30. Close in palm push ups

31. Power of instep

32. Finger tip push ups

33. Wide arm push ups

34. Chinese push ups

35. Russian push ups

36. Full leg stretch, make sure to breath properly at all times through this excercise!

37. Side stretch, standing

38. Two man stretching - three different ways

39. Tiger claw circular blocks ( 100 in - 100 out )

40. Forward leg swing

41. Backward leg swing

42. Side leg swing
 

"Start doing this a little every day, do not push yourself, or be in a rush to start" build up slowly for the best results!

"Every second day, every few months, try a little harder to do more"

This is one of our physical warm ups, which entails "Chinese Yoga", and basically everything that you need to become physically fit. It has everything that you need, and is one of the best work out programs that you can do every day. At first if you try it, do not do a whole lot of everything, but just do a little of each, then as the weeks go by build up slowly. You will notice that in time you will be able to do more and more and then add to your program that you should write out for yourself every single day in diary form. In fact if you stuck to the program and did it twice a day, with in six months you would be doing full leg splits, 500 push ups and 500 sit ups, in each session daily, but that does not truly matter, how much you do, what matters is that you do it at all. It really does not take long to get somewhere the thing is that most people just do not stick with any program they start. Their minds just seem to wonder, as soon as something else is seen off they go with out finishing the first goal that they had set out to accomplish. This is what is wrong with most martial artists, they have a goal to get somewhere in their art, to them the time is going by slow and they do not seem like they are getting any where, they see something else,  quit the program that they were doing and they go on to something else. You have to stick with your goals, accomplish something first then move on, and then and only then start something else.

Another area of training to warm up is running. I am not talking about doing twenty five mile races like when Sifu Fiedler used to run marathons, in his day of being in cross country runs, it used to be twenty five miles, not twenty kilometors, it was so much further, Sifu Fiedler used to come in 30th our of hundred of people from all over Ontario. Once he started Kung Fu, GM Chow told him he had to run every night at least a few miles. But the main thing was to learn how to run properly. Running in the martial arts is a little different, you have to run up on the balls of your feet, just like every animal in the animal kingdom. The only animal that does not walk in their toes is the Elephant. If you look at all the very fast animals, that can jump very high, and run very fast, they all run on thier balls of feet. To end this, if you can run at the very least fa few miles a day, that would be so good for you, your stretching becomes ten times easier. There are many people when they first start stretching they wonder how on earth they will ever get ahead, the stretching is so hard. All you have to do is persaver, make sure to try hard always and do down a little bit further every day. But if you want to cut corners and take half the time to do a full split, it run, and make sure to run slowly, with spring in your step.

Thank you

Sifu Dee

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Last modified: 01/29/09