Killer Kung Fu Abs!

This has got to be my favorite Ab workout of all time:

50 Swiss ball crunches
25 each side, side crunches
25 "heels to heaven"
50 medicine ball twists
30 lying leg scissors
50 bicycle crunches
20 "V" ups

Try it, you will like it.....and hate it...all at the same time. I try to do this in the evening about an hour or so before bed, finishes the day like I started, with a good sweat and good feelings!!

Zen and the Art of.............Zen

Zen, what is it? You can make it a "Mystical form of Meditation from the Buddhist Religion" (which, technically it is) or you can make it what I do, a form of concentration or "getting in the zone" with whatever you do. I have a few things I do that get me in that zone, and, I really love it. Hitting the Skateboard Park early in the morning when I am the only one there, doing a favorite bo staff form, freestyle fighting, rock climbing, a tough workout, a fast mountain bike downhill, I love getting in the zone. For me, its all about doing something that is so intense that everything else in your life, your problems, worries, future, past, everything, is blocked out of your mind and you are in the moment. If you take nothing else away from Kung Fu fitness, take this: FIND SOMETHING IN YOUR LIFE THAT GETS YOU IN THE ZONE, and pursue it often, it will make the rest of your life better, guaranteed.

Ultra Fitness Day

If you need a boost to your program, schedule what I call an "ultra fitness day". An example of one of these, that I just completed is as follows: 6am-Go Skateboarding at the Skate park (I know, I am the only old dude who skateboards, but I really enjoy it!) 7:30am-Go on a 3 mile hike up a mountain 8:30am-Rest 9:30am-15 mile road bike 10:30am rest and eat 12:00noon-1 hour martial arts workout 2:00pm-2 hour kayak run 5:00pm Chicken BBQ time 7:00pm-upper body super sets (10 pull-ups; 25 push-ups, 8 pull;20 push, 6 pull; 15 push, 4 pull; 10 push, max pull, max push-ups) 8:00pm-20 minute ab workout 8:30pm-RELAX TIME, pat yourself on the back, what a day of fitness!! Really, give it a try, you will be amazed at how good so much work can make you feel!!

Kung Fu Workout of the Day

OK, here is a great Sunday Afternoon Kung Fu Workout:
50 Upwindmill Blocks in Deep Full Horse Stance
50 Downwindmill Blocks in Deep Full Horse Stance
50 Roundhouse punches in Deep Full Horse Stance
50 Front Snap Kicks
25 each side Roundhouse/Uppercuts in Deep Half Horse Stance
50 Backhands in Deep Full Horse Stance
50 Double Punches in Deep Full Horse Stance
3X's Stance Form (for info, join www.cyberkungfu.com)
note: first, quick speed, second, very slow and deep, third, medium speed
Repeat sequence

Interval Aerobics

If you are looking for gains fast, to really increase your aerobic threshold, try interval training. Its simple (maybe tough, but simple). Do each of the following sets by starting out with 40 seconds easy, 30 seconds at medium intensity then 20 seconds all out, and when I say all out, I mean GIVE IT ALL YOU GOT! Also, try not to rest inbetween sets longer than needed. So, here it is: Jogging/running in place; Jump rope; Jumping Jacks; Alternating Lunges; Plain old Jumps; High Knee Lifts; Side to Side Lunges; Alternating Snap Kicks; repeat sequence. Good Luck, this 25 to 30 minute workout will really get the blood flowing and the heart pumping!!

The Quick Power of "4's"

Wake up a little late? Have a late meeting or dinner? We all have days that seem impossible to squeeze a workout into, here is my "quick power of 4's" workout for those days:

Equipment Needed: set of Dumbbells; Pull up Bar

Routine:
Set 1: 4 dumbbell curls; 4 shoulder presses; 4 wide set push-ups; 4 wide grip pull-ups

Set 2: 4 dumbbell hammer curls; 4 shoulder presses; 4 medium set push-ups; 4 reverse grip chin-ups

Set 3: 4 alternating dumbbell curls; 4 shoulder presses; 4 close set push-ups; 4 close crip pull-ups

Repeat the routine 2 to 4 times and just like that you have a quick comprehensive upper body workout

Happy Training,

CyberSifu

Kung Fu Fighters, Start your engines

Alright, the CyberKungFu Online Martial Ats Kung Fu School is open and running hard and fast, we have many students learning real Kung Fu in the comfort of their own home and many are progressing well. Not too many glitches and, judging by the emails, the course is working out great. Now, back to Martial Arts Fitness: At the Cyber Kung Fu Studio your will receive an entire fitness program that is sure to whip you into the fitness level of any MMA (Mixed Martial Arts) fighter. Today, I will give you a "typical Monday" workout: After you wake up and get the cobwebs out of your head, throw on the shoes and hit the street (or, if you live in Montana, the trail) and go for a vigorous 30 minute run, try to find somewhere that has hills to give your legs and lungs the workout the are looking for. Later in the day we hit the weights for the upper body workout and then in the evening, the 15 minute ab workout (this schedule assumes that you train for Martial Arts on Tuesday, Wednesday, Friday and Saturday and those workouts will be in future posts). For specific info, join the fast growing Kung Fu School of www.cyberkungfu.com and begin your path to ultimate fitness today!!

CyberKungFu.com is up and ready for action

If you have dreamed of learning Real Martial Arts, Kung Fu but havent had the time or don't have any place to go, we have a solution for you! www.cyberkungfu.com is up and running, you can now learn the arts seen in movies by such greats as Bruce Lee, Jackie Chan, Jet Li, Chuck Norris and many, many more. Simply join our group at cyberkungfu.com and start learning TODAY! Its simple and straight forward, we hope to see you aboard soon.