Examples

These are just examples or templates from which I build my training sessions. These are just starting points I vary quite a lot from these and these are just examples - I have more variations than these.

Xingyiquan 5 Elements

  • 10 minutes warm up
  • 10 minutes each element
  • Optionally: 10-20 minutes cardio
  • 10 minutes standing
This isn’t great because some of the elements really do justify more than 10 minutes - 10 minutes is a minimum in my opinion. In any case this is a 70-90 minute session and should leave you reasonably tired. Within these techniques you have plenty of room to focus on speed, power, etc. (If you do the xingyi for speed or power rather than body connection, for example, then the cardio may not be necessary).

Body Connection

  • 10 minutes warm up
  • 10 minutes Aunkai Tenchijin
  • 10 minutes standing
  • 10 minutes burpees (as many as possible in 10 minutes)
  • 10 minutes mixed xingyi 5 elements
  • 10 minutes jogging (by this point I’m getting tired)
  • 10 taiji form
If you’ve done this right you should be exhausted by the end - if not you need to work faster. I use a heartrate monitor to make sure I’m working hard enough.

Strength

I don’t like using weights and do body weight exercises instead. Thats really down to preference though. I do upper body strength first because I’m too tired after doing legs (it’s good to mix it around but thats a general approach).

  • 10 minutes warm up
  • Pushups: Hindu Pushups, Side to Side, Planche
  • 10 minutes slow qigong (e.g. first Hun Yuan movement)
  • 10-20 minutes stepping (chicken legs, halfstep)
  • 10 minutes Aunkai Tenchijin

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