Learn kung fu, step by step
Guides to the basic stances and techniques, workouts without equipment and challenges to test yourself. Explained the way Shifu teaches it in Qi Rise.
The five basic stances
Horse stance (ma bu) explained: foot position, knees, back and breathing, the most common mistakes, easier and harder variations and how to progress.
Kung fu stancesBow Stance (Gong Bu): The Forward Stance of Kung FuBow stance (gong bu) explained: front knee, straight back leg, heel down, weight split, the classic mistakes and drills linking it to the horse stance.
Kung fu stancesEmpty Stance (Xu Bu): How to Do the Cat Stance RightEmpty stance (xu bu), also called cat stance: 90% of your weight on the back leg, front foot on the ball. Setup, mistakes, drills and a practice plan.
Low stanceDrop Stance (Pu Bu): How to Get Low and Stay StableDrop stance (pu bu) guide: how to sink low without rolling onto the foot edge, mobility drills to get there, common mistakes, transitions and a plan.
Kung fu stancesCrossed Stance (Xie Bu): Sit Low with Your Legs CrossedCrossed stance (xie bu) guide: legs crossed, sitting low, back knee against the front calf. How to get low enough, common mistakes, drills and a plan.
Techniques
Learn kung fu kicks at home: side kick, crescent kicks and whirlwind kick explained step by step, with drills, common mistakes and a weekly plan.
Punching speedHow to Punch Faster with the Kung Fu Straight PunchHow to punch faster: build speed with relaxed technique, a straight line and quick retraction. Step-by-step straight punch, drills and a weekly plan.
FlexibilityLearn the Splits: A Realistic Plan for Front and Side SplitsLearn the splits safely at home: warm-up, the best stretches for front and side splits, mistakes that slow you down and a routine you can stick to.
PlyometricsExplosive Jump Training: Kung Fu PlyometricsExplosive jump training the kung fu way: landing mechanics, five plyometric drills with sets and rest, a six-week plan and the path to jumping kicks.
Workouts
A complete kung fu workout at home: stances, punches, kicks, bodyweight strength and stretching, with sets, timings, common mistakes and an 8-week plan.
Bodyweight strengthGet Stronger Without a Gym: Shaolin-Style StrengthHow to get stronger without a gym: Shaolin-style bodyweight strength with deep stances, push-up progressions and a simple plan to track your gains.
Daily routineThe 15 Minute Daily Workout, Kung Fu StyleA 15 minute daily workout built on kung fu: a minute-by-minute schedule with stances, punches, kicks and breathing. No equipment, done before breakfast.
Standing meditationZhan Zhuang for Focus: Standing Meditation Before You StudyZhan zhuang for focus: how to do standing meditation, how long to hold it, mistakes to avoid and a simple pre-study routine to clear your head first.
Challenges
Take the horse stance challenge: a free camera test in your browser times your hold, ranks you from Novice to Master, and lets you challenge friends.
Day-by-day plan30 Day Kung Fu Challenge: Your Day-by-Day PlanThe 30 day kung fu challenge, planned day by day: stances, punches, kicks and a first form in 20 minutes a day, no equipment, with a test at the end.
Inspiration
Shaolin monk training explained: stances, basic kicks, forms, the five animals and stillness, plus a daily routine you can follow at home without gear.
Off the screenAnime Training in Real Life: Build Your Own ArcAnime training in real life: which training arc ideas actually work, which ones will hurt you, and a realistic kung fu plan to build your own arc.
Training principlesHow to Train Like Bruce Lee: The PrinciplesWant to train like Bruce Lee? Five training principles behind his speed and fitness, turned into home drills with sets, timings and a weekly plan.