Day-by-day plan

30 Day Kung Fu Challenge: Your Day-by-Day Plan

The 30 day kung fu challenge takes you from zero to the five basic stances, clean punches, your first kicks and the opening of a real form in four weeks. Each day takes about 20 minutes and needs no equipment. You time your horse stance on day 1 and day 30, so you can see exactly how far you came.

Updated: October 18, 2026 · 5 min read

Scope

30 days, about 20 minutes a day, four rest days built in.

Goal

Five basic stances, a straight punch, three kicks and a form section.

Benchmark

Horse stance test on day 1 and day 30.

How the challenge works

Every training day opens with a five-minute warm-up: joint circles, light bouncing and easy squats. Then comes the main block for the day, and you finish with two or three minutes of stretching. Rest days are part of the plan, not a sign of weakness. Miss a day? Just pick up where you left off the next day.

Stick to the numbers even if you feel you could do more. The challenge is designed so you finish fresh, not fried.

Keep a small training log: the day, your horse stance hold and one line on what went well. After 30 days you have more than two test scores, you have a whole curve. If you like, film yourself from the side on days 1, 15 and 30. The comparison often says more than any number.

Week 1, days 1–7: your first stances

Day 1: baseline with the horse stance test, write your time down. Then Horse Stance (Ma Bu) 3 × 20 seconds.
Day 2: horse stance 3 × 20 seconds, Bow Stance (Gong Bu) 2 × 15 seconds per side.
Day 3: same as day 2, plus Straight Punches (Chong Quan) from horse stance, 3 × 10, slow.
Day 4: rest, or a 10-minute walk.
Day 5: Empty Stance (Xu Bu) 2 × 15 seconds per side, horse stance 3 × 25 seconds.
Day 6: all three stances for 2 sets each, punches 3 × 15.
Day 7: Front Leg Swing (Zheng Ti Tui) 2 × 8 per leg, stances as on day 6.

In horse stance, keep your knees from caving in. In bow stance, keep your back heel planted. In empty stance, nearly all your weight sits on the back leg and the front foot only touches down with the ball.

Week 2, days 8–14: lower and looser

Day 8: Drop Stance (Pu Bu) 3 × 10 seconds per side, hands on the floor for support.
Day 9: Crossed Stance (Xie Bu) 3 × 10 seconds per side, horse stance 3 × 30 seconds.
Day 10: punches 3 × 20, leg swings 2 × 10 per leg.
Day 11: rest.
Day 12: all five stances for 2 × 15 seconds each, flowing calmly between them.
Day 13: Snap Kick (Tan Tui) 3 × 6 per leg: lift the knee, snap the shin out, pull it straight back.
Day 14: horse stance 2 × 40 seconds, Side Leg Swing (Ce Ti Tui) 2 × 8 per side.

In drop stance, the sole of your straight leg stays flat. If you roll onto the edge of your foot, go less deep. In crossed stance, people tend to stay too tall, so sink until your back knee touches your front calf.

Week 3, days 15–21: linking techniques

Day 15: Block and Punch (Jia Da) in horse stance, 3 × 8: high block and punch at the same time.
Day 16: Heel Kick (Deng Tui) 3 × 6 per leg, snap kick 2 × 6.
Day 17: Chain Punches 3 × 15 seconds, stance stays low.
Day 18: rest.
Day 19: combo: bow stance, punch, snap kick, back to bow stance. 3 × 5 per side.
Day 20: horse stance 3 × 45 seconds, drop stance shifts 2 × 6.
Day 21: every kick from the challenge for 2 × 6, clean over fast.

Week 4, days 22–30: finishing the 30 day kung fu challenge

Day 22: learn the first section of the Five Stances Fist (Wu Bu Quan) slowly: from horse stance into bow stance with a punch.
Day 23: repeat that section 6 times, then the other side.
Day 24: second section: transition into drop stance and crossed stance.
Day 25: rest.
Day 26: link both sections, 5 times per side, low and steady.
Day 27: horse stance 2 × 60 seconds, or as long as you can stay clean.
Day 28: run through every technique once, like a dress rehearsal.
Day 29: easy day: each stance 1 × 20 seconds, plenty of stretching.
Day 30: final horse stance test. Compare with day 1.

Keep the form slow and low. The usual mistake is stances creeping up during transitions, so go slower and stay clean. To keep pushing your hold time, check out the horse stance challenge.

FAQ

Can you learn kung fu in 30 days?

In 30 days you learn the fundamentals: five stances, a clean punch, your first kicks and the start of a form. Truly mastering kung fu takes years, but after one month you have a solid foundation.

What if I miss a day?

Pick up with the missed day instead of doubling up. Your challenge just becomes 31 days long. The only thing to avoid is skipping several days in a row.

Is this challenge good for beginners?

Yes, it is built for them. If a day feels too hard, repeat the previous one. Stop if you feel joint pain.

What comes after 30 days?

Keep the momentum with a short daily routine like the 15 minute daily workout. If high kicks are your goal, targeted stretching is worth adding.

Can I combine this with splits training?

Yes. Stretching fits well on rest days and at the end of each session. Hold each stretch calmly without bouncing, and never push into pain. For a dedicated plan, see learn the splits.

Listen to your body: warm up first and stop if anything hurts. Qi Rise is for ages 16 and up.