Thursday, April 7, 2011

Street Fighter- Fei Long's Circuit Training

The next workout in the Fei Long series is based on a circuit training routine used by Bruce Lee during his life. This particular routine is supposed to simultaneously tax your muscles and cardiovascular system, much in the same way that real-world activities may do. There are four versions, but I collapsed them into two.

Fei Long's Circuit Training

Version A:
  1. Rope Jumping- 1 Minute
  2. Forward Bend and Stretch- 1 Minute
  3. Hindu Push-ups- 1 Minute
  4. Jumping Jacks- 1 Minute
  5. Hindu Squats- 1 Minute
  6. High Kick Leg Swing - 1 Minute (each side)
  7. Waist Twisting- 1 Minute
  8. Barbell Wrist Curls- 1 Minute
  9. Roman Chair Sit-ups- 1 Minute
  10. Knee Drawing- 1 Minute
  11. Dumbbell Side Bends- 1 Minute
  12. Barbell Reverse Wrist Curls- 1 Minute
Version B:
  1. Butterfly Groin Stretch- 1 Minute
  2. Side Leg Raise- 1 Minute
  3. Jumping Squat- 1 Minute
  4. Shoulder Circles- 1 Minute
  5. Alternating Splits- 1 Minute
  6. Leg Stretch- 2 Minutes
  7. Leg Raise- 1 Minute
  8. Barbell Reverse Curl- 1 Minute
  9. Sit-up Twist- 1 Minute
  10. Leverage Bar Twist- 1 Minute
  11. Alternate Leg Raise- 1 Minute
  12. Wrist Roller- 1 Minute
Notes:
  • We've previously covered a lot of the exercises in this routine, so I'll just cover the new ones. If you have any questions about how to do the ones that I am not covering, just use the search function on the side bar to look up how to do them. 
  • For High Kick Leg Swing, you will lock your leg and swing it up in front of you as high as you can. Your other leg can have a slight bend to it, if you need it. Careful at first, if you aren't used to this movement. You don't want to end up pulling a muscle. 
  • For the Waist Twist, you'll hold a stick on your shoulders when you twist your body from side to side.
  • For Roman Chair Sit-ups all that is required is that your body go beyond normal range of motion for a "on-the-ground" sit-up. You can use a decline bench or an actual Roman Chair, if you have one. 
  • For Knee Drawing, you will lay on your back, with your hands under your buttocks, your feet a few inches off the ground. Bending at the knees, pull your legs up to your stomach and them extend them back out with your feet still a few inches off the ground.
  • For the Side Leg Raise, you will lift your leg as high as you can to the side, like you were trying to throw a side kick, and hold it for 30 seconds on each side.
  • For Alternating Splits, you start with one leg forward and one leg back. Simultaneously, you shift the rear leg to the front and front leg to the rear. Do this repeatedly for the time allotted, in as fast a manner as possible. 
  • For the Leg Stretch, you place your foot on something like a chair or higher and then bend forward for the stretch for 30 seconds. Then, you shift to a side kick position raised up and lean over to stretch for 30 seconds. Repeat on the other side.
  • For Leg Raises, lay on your back with your legs straight and knees locked about 3-4 inches from the ground. Raise your legs until they are 90 degrees with your torso and then lower them back to about 3-4 inches off the ground.
  • In the Sit-up Twist, you complete a normal sit-up motion, but you alternate touching your opposite knee and elbow together on each rep. 
  • For the Leverage Bar Twist, use a dumbbell with the weights taken off one side and grasp on to the empty side. Place your arm on a bench or across your knee and move the weight in a windshield wiper motion for 30 seconds on each side.
  • Alternate Leg Raises are also called "Butterfly Kicks" sometimes. Essentially, you are flat on your back, hands under your buttocks, with both feet 3-4 inches off the ground. Raise one leg to about 12 inches and then alternate moving the two legs from starting position to the 12 inch height. 
  • A wrist roller is just a thick-handled bar with a rope or cord attached to it with a weight on the other end. You hold your arm out at shoulder height and roll it up and then back down and then reverse directions. You should be able to roll and unroll it 2 times either way in 1 minute. If you can't do it, lower the weight. If you are doing more than that, increase the weight. Don't bend your elbows while doing this exercise. 
That's all for today, guys. Until next time, good luck and train hard!

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