Daily Warm-up and Body-Development Routine:

                                                                            

Warm-ups:

1. Circle hips and knees 5x each side
2. Circle body 10x
3. Elbow to toes 10x each side
4. Pendulum leg stretch 10x each side
5. Outside wheel kick 10x each side
6. Lying leg stretch 10x each side
7. Front/side combination high kicks 10x each side
8. Back high kick 10x each side
9. Standing deep breathing 30 seconds
10. Raise & lower palms 30x
11. Circle arms Chi Gung 10x at your own pace (If only doing the basic warmups. Pass if doing the follow-up sets.)

Advanced Warm Ups

Power set:

1. Eagle Strikes the Sky 20x (Or 2 minutes a day)
2. Scooping the Moon in a Circular motion 10x (Horse stance, or 2 minutes a day)
3. Horse stance with Elbow Rotation 10x (Or 2 minutes a day)
4. Swallow dipping in water 10x (Or 2 minutes a day)
5. Horse stance side stretch 10x (Or 2 minutes a day)

Lying down deep breathing 30 seconds

Stretching set:

1. Cat stretches forward and backward 10x each
2. Cross-legged roll backs 20x
3. Back arches 10xSide split 1 minute
4. Sitting side stretch 1 minute each side
5. Front split 1 minute each side
6. Pigeon 1 minute each side

Circling arms breathing qigong 10x at own pace.

Approximate Total Time:  25 minutes