Watch the video by Guro Fred Evrard, founder of Kali Majapahit for a high intensity training routine you can do on your own at home to improve dexterity, physical fitness and overall basics of our system.

KM at-home Tabata Workout20’ High Intensity / 10’ rest for 8 rounds = 1 full set. Do 3 to 4 sets

SET #1

– Single stick: Amara #1 right hand
– Rest
– Shadow Boxing or Heavy Bag
– Rest
– Skipping Rope
– Rest
– Double Stick: figure 8
– Rest
– Shadow Boxing or Knife Free Flow
– Rest
– Amara #1 left hand
– Rest
– Skipping Rope
– Rest
– Push Ups
– End

SET #2

– Single stick: Free Flow + Change Hand
– Rest
– Shadow Boxing Uppercuts Loop
– Rest
– Skipping Rope
– Rest
– Plank or Superhero Push Ups
– Rest
– Single stick: Free Flow + Change Hand
– Rest
– Shadow Boxing Uppercuts Loop
– Rest
– Skipping Rope
– Rest
– Plank or Superhero Push Ups
– End

SET #3

– Jumping Squats
– Rest
– Shadow Kickboxing or Heavy Bag
– Rest
– Skipping Rope
– Rest
– Abs: Crunches
– Rest
– Jumping Squats
– Rest
– Shadow Kickboxing or Heavy Bag
– Rest
– Skipping Rope
– Rest
– Abs: Crunches
– End

SET #4

– Single stick: Free Flow + Change Hand
– Rest
– Shadow Boxing Knee Strikes Loop
– Rest
– Skipping Rope
– Rest
– Plank or Superhero Push Ups
– Rest
– Single stick: Free Flow + Change hand
– Rest
– Shadow Boxing Jab/Cross Loop
– Rest
– Skipping Rope
– Rest
– Plank or Superhero Push Ups
– End

STRETCHING SET

– Frog Stretch
– Forward Fold Stretch
– Side Stretch
– Quads Stretch
– Lunge Stretch
– Triangle Stretches (Sides and Front)
– L-Stretch
– Lateral Splits
– Front Split
– Butterfly Stretch
– Double Quads Stretch
– Downward Dog

 

SHAOLIN 8-MOVE QI GONG