Hey there Darryl Eng from WesternStyle Martial Arts and Slim Fit Trim Health and Fitness thanks again forwatching this workout video this is going to be another variation of the Junfan Bruce Lee gung fu club here in Seattle the workouts that we used to doand still do today in our and at Western Style Martial Arts but anyway you mighthave seen a previous video that I did a while back that I actually took about 45minutes yeah right around there to discuss how to do the exercisesproperly so you're in good form and you don't hurt yourself so you can referback to that video I'll have a link down below or at the end you'll see thepop-up card near the end of the video and you can click on that and go andcheck out that video as well and get familiar with the workout as well beforeyou start doing this one otherwise I'm gonna just start out with the guys andyou'll get to see what we do for about 35 45 minutes here at this club andwe're gonna get the conditioning workout going so follow along as best you canall right so anyway I hope you liked this video and please give me a thumbsup and smash that subscribe button down below so that way you'll be the first to get new health and fitness nutrition tipsself-defense martial arts videos when I have them available alright so thanksagain for watching and I'll see you soon let's go workout now we're going to start our jkd workout we'll warm up with our wrist exercises to loosen up the wrist and help to relieve carpal tunnel go up and down good good kwok does his hung gar method ok now in and out palms of the hand facing the ground yeah get buffed yeah heh heh heh i was going to say something about those guns uhm sorry folks i gotta edit some of their stuff out hahahhaa, gonna have to edit it under a microscope so I can see those biceps ahhhaah our buddy kwok here is working hard on being a YouTube star all ok that's goodall right wrist rotations loosen this up make make sure that your doing your fook sau's keeping it ugh instead of doing all the flowering movie moves jackie chan do it just like that left leg forward right leg back this is swinging your arms to loosen the shoulders he's actually not making it tonight it's just for us .
(indistinct jibberish) know you will and step on right awayok switch legs right leg forward left leg back first the first type of it was the lastday of my class at old don't oh yeah the other way and about over a month sixweeks go to the cheap ok now for waist turns hands straight out and one two three four five six seven eight nine ten the other way one two three four five six seven eight nine and twenty hands in front of you ok to the left one two three four five six seven eight ten and one the other way two three four five six seven eight nine and ten one two three alright we're closed ron we're closed ok now for windmills one palm facing up to the ceiling other palm down one two three four five six seven eight nine ten keep your back straight one two three four five six seven eight nine and twenty allright time for sit ups make sure you protect your back remember you don't have to go more than 45 degrees here once you go past that it disengages here remember don't put your hands behind your head because you don't want to pull on your neck just keep it the sides there you can twist when you come up if you'd like ok ube 1 2 3 4 5 6 7 8 9 10 1 2 3 4 5 6 7 8 9 20 1 2 3 4 5 6 7 8 9 30 12 3 4 5 6 7 8 9 40 1 2 3 4 5 6 7 8 9 50 1 2 3 45 6 7 8 9 60 good job alright so now we're gonna do jumping jacks get the blood flowing some more 100 jumping jacks ube 1 2 3 4 5 6 7 8 9 10 1 2 3 4 5 6 7 8 9 20 1 2 3 4 5 6 7 8 9 30 1 2 3 4 5 6 7 8 9 40 1 2 3 4 5 6 7 8 9 50 1 2 3 4 5 6 7 8 9 60 1 2 3 4 5 6 7 8 9 70 1 2 3 4 5 6 7 8 9 80 1 2 3 4 5 6 7 8 9 90 1 2 3 4 5 6 7 8 9 100 alright kick it out take a breather ok lets ugh go down and stretch out our quads starting with our right let i mean our left leg ok back make sure that your instep is in line withyour shin so you don't put alot of strain on your ACL it's okay you guys look like you'realmost mirroring each other bruce doing it wrong hahahha okay nice breathing exercise here tooat the same time and through your nose out through your mouthbreathe through your sternum just catch your breath a little bit before we hit it again so you know as Imentioned before like Sijo Bruce Lee was way ahead of his time when he wasdoing this so he already had pre p90X workouts before a p90xever existed or insanity so he had the hit method just take it easy and breathe for a second coughing.
coughers smoke over here coughers cough thanks for showing everybody in the world that you're the epitomy of health here as you hack out a lung here thank you very much that's why you want to work out you know that actor Yul Brynner yeah you should never smoke ok then there you go alright now we're gonna do the 4 point exercise for our hamstrings legs just past shoulder-width apart starting with the left knee front right kneeand back starting out ube yet yee som yet yee som frontyet yee some right yet yee som back yet yee som left yet yee som front yet yee som right yet yee som back yet yee some left yet yee some front yet yee some right yet yee som back yet yee som left yet yee some front yet yee som right yet yee som and back yet yee som good roll up okay let's get to the Heisman jumps we'll do 50 of those Heisman jumps starting right ube 1 2 3 4 5 6 7 8 9 10 1 2 3 4 5 6 7 8 9 20 1 2 3 4 5 6 7 8 9 30 1 2 3 4 5 6 7 8 9 40 1 2 3 4 5 6 7 8 9 50 good alright from the Heisman jumps time for leg lifts protect your back feet only slightly bent come down straight legged as much as possible ube 1 2 3 4 5 6 7 8 9 10 1 2 3 4 5 6 7 8 9 20 1 2 3 4 5 6 7 8 9 30 1 2 3 4 5 6 7 8 9 40 1 2 3 4 5 6 7 8 9 50 1 2 3 4 5 6 7 8 9 and 60 alright now that we're done with leg lifts lets stretch out the groin bring your heels in feet together pushing your knees down good make sure you're get your breathing exercises in keep your back straight there's cars going by? yeah the main roads out there newport way ok good feel that stretch alright now let's do our toe touch exercise orstretch reach over and also feel the stretch in here in your lat each levelto your left count in Chinese yet yee som and right yet yee som yet yee som yet yee som leftyet yee som right yet yee som left yet yee som yet yee som left yet yee som and right yet yee som ok time for sit ups ube 1 2 3 4 5 6 7 8 9 10 12 3 4 5 6 7 8 9 20 1 2 3 4 5 6 7 8 9 30 1 2 3 4 5 6 7 8 9 40 1 2 3 4 5 6 7 8 950 1 2 3 4 5 6 8 9 60 all right take a breather next exercise waist turn exercise also with that back block one hand on theslide and then alternate yet yee som yet yee som ready starting on the right turning to the left yet yee som right yet yee som yet yee som over to the left yet yee som yet yee som yet yet yee som yet yee som yet yee som yet yee som yet yee som yet yee som yet yee som and yet yee som okay lets loosen up our arms shoulders more straight punch straight punch uppercut uppercut hook hookstraight straight uppercut uppercut hook hook that's what we're going to repeat in the guard position you couldbegin a pseudo bai jian horse stance ready ready ube1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 oops sorry 1 2 3 45 6 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 and 6okay next part the elbow smashes we're gonna come in one two coming downover three four and then five six okay so starting again it's gonna be thatlike the biu gee smash elbow elbow straight elbow two that's three four andthen back back okay ready 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 1 2 34 5 6 1 2 3 4 5 6 1 2 3 4 5 & 6 good take a break alright good job with the elbow smashes now we're going to do our bai jian jumping jacks your favorite we're gonna do 50 oh good demonstration Bruce yeah make sure you keep your guard hands up ube 1 2 3 4 5 elbows in 6 7 8 9 10 1 2 3 4 5 6 7 8 9 20 1 2 3 4 5 6 7 8 9 30 1 2 3 4 5 6 7 8 9 40 1 2 3 4 5 6 7 8 9 50 good job that's the one that always kills me is this one yeah my knees yeah good job now oblique crunchers starting on our left and ube 1 2 3 4 5 6 7 8 9 10 1 2 3 4 5 6 7 8 9 20 1 2 3 4 5 6 7 89 30 1 2 3 4 5 6 7 8 9 40 1 2 3 4 5 6 7 8 9 and 50 other side and 1 2 3 4 5 6 7 8 9 10 1 2 3 4 5 6 7 89 20 1 2 3 4 5 6 7 8 9 30 1 2 3 4 5 6 7 8 9 40 1 2 3 4 5 6 7 8 9 50 gentlemen takea break we're gonna put our legs out be sure to try to not bend your knees upjust reach stretch our hamstrings nice and easy heart rates good you got a good sweaton get better at stretching out your hamstrings kwok ( I suppose) yup they can prove itwhen you were way back here oh i was here okay here (laughing) that's not funny (laughing) that was 5 minutes ago now look where you're at (laughing) take your right leg touch your inner thigh and reach again that's when you do the ellipticals I ranfrom the cops so (laughing) we got our cardio workout that's perfect it's the best cardio workout know your gonna perpetuate a crime and so you call the cops ahead of time tell them where you're gonna be and see if you can beat them and see if you can beat them ha ha my right on cardio method and I'm still old school so you gotta carry hub caps hub caps yeah they have hub caps anymore I don't think they make hub caps anymore haha it's hard to find that's why much more difficult sometimes I have to carry an alloy rim that's back in the day when hub caps were worth something it depends on what year of a car you're looking for or you just get the cheap economy cars yeah (laughing) they have hub caps still all right we're almost done guys we're almost done woo good Bruce we're just trying to copy kwok believe it or not i have to do this most every night though sure I'm serious ha ha I can't excuse me you can not alright let's do the isometric exercise regardless physical therapist said I should do splits in my workout every day and you've been doing for several hours so let's clasp our fingers together right atthe sternum and pull and let's get that isometric exercise at the same time let's get in our horse stancesink down just be able to feel the burn in your quad or if you're in good shape you won't but this but isometric just pull that's good make sure the tail bone is in aneutral position keep your breathing steady just weight right over your feet good ok now switch (slow steady breathing) keep doing your isometrics here hahahaha ying! who's winning? kwok left kwok right ying yeah always wants to punish someone here okay nowswitch again eye level don't drop your elbows down keep them level to the floor still whole feel it in your shoulders there that's good work in your breathing nice and easy that's good get your elbows up more this way yeah okay now on your back just pull again we're almost ready to wind down and we got one more floor exercise and rather than doing the leg lifts we're going to work on that lowerabdominal muscle ok switch hands switch your hands over keep pulling my knee is done with jumping for now yeah we're good for now right knee is always bugging me you're getting older yeah ok now go ahead stand up again okayroll your shoulders back now just reach your fingers to the floorstretch it out not back not yet now just down right at your sides just stretch down to the floor yeah feel that stretch all from your upper delts now let the energy just dissipate through your fingers good okay now reach to the walls stretching nice easy breathing focus on your chiand your sternum okay now to the ceiling stretching reach reach reach stretchstretch stretch stretch keep stretching that's good okay up to the wall stretch out reach tothe opposite wall yeah this is the old traditional jun fan and JKD warm-up beforeworking out hopefully our buddy Nestor is going to be working out tothis he's gonna say oh man this brings back old school memories of working out at down atthe old Bruce Lee club in Seattle and now just reach all backwards thisway (keep working on slow and steady breathing) he called me over a month ago when I didthe introductory video to this workout like oh man that's so great how to you remember to do all that stuff still I haven't done that in years and he worked out to it and called me up again and said this is great tell him to show up (and we've been doing this for years too) oh he lives in LA oh a little bit of a drive yeah he gets to see this on youtube here alright back down to the floor we're gonna do the lower ab workout a lot of the women like because it flattens out their lower abdomen and they don't have that little pooch so remember the key protect your back first we're gonna key to this goal is you gotta push your butt up to the ceiling the lastpart to get the benefit leg lift up push up to the ceiling okay get ready ube 1 2 3 4 5 6 7 9 10 1 2 3 4 5 6 78 9 20 1 2 3 4 5 6 7 8 9 30 1 2 3 4 5 6 7 8 9 40 1 2 3 4 5 6 7 8 9 501 2 3 4 5 6 7 8 9 60 good job all right good job on the lower abdominals now we're gonna do our last two breathing exercises where you get backinto the squeezing the goat horse stance it's not the horse it's the sun.
the what? the sun.
squeezing the Sun?and sitting on the horse? yee gee kim yung ma? yeah it's the sun?yee gee is sun? sun yeah.
I thought it was the goat.
man is the sun woman is the moon oh you're squeezing that so that's the sun.
That sounds good.
(after all these years, I never know what kwok is jabbering about.
lol) alright anyway okay and we're back at ourhorse stance and we're gonna we're gonna actually I want you to come out with the tan bringing a hand back up to a pak saookay and then bring it in breathe in nice and easygo slow keep your elbows in don't bring them out okay now bring the wrist in for the fook sau now pretend there's a string your just pulling straightslowly breathe out well you got it kwok keep your elbow in remember not out over to here elbow stays in the center back breath in (slow breath out as the arm slowly goes back out) so you guys know this first partof the siu lim tao exercise pak tan sao hit bring back your fist come back to the center line breathe out nice and easy fook (slow and steady breathing) make sure you're pulling the string straightout from the chest (continue slow and steady breathing.
exhale with the arm going out, inhale with the arm coming in) straight out again elbow in pak tan sao hit very good ok come back alright now lets go bring lets your legs out over the shoulder width apart now we'regoing to do the owl pose and look over starting on our right shoulderthen we'll alternate to our left palms come out breathe through yoursternum again stretch your shoulders back so breathe in look your left shoulder just keep it relaxed make sure your shoulders are back come back down (slowly breathe out through your mouth) ok look over your right shoulder (inhale through your nose slowly) bring your shoulders back breathing in through your sternum (slowly exhale through your mouth relax as you come forward) (inhale slowly through your nose as you arch your shoulders back again, palms facing foward) (slowly exhale out through you mouth relax your shoulders and body as you come forward) now we're turning to our right shoulder you're mind is nice and calm empty the last part is to clear our minds clear ourbodies ok left hand rest on right hand if I remember right I think this is the correct position and thenthe woman is right hand cupping supporting the left handjust right at the belly drop your shoulders just clear your mind and relax slow breath in and out feel it in your sternum where your chi is just keep everything relaxed calm your mind nice keep breathing so the calm before the storm before we start our lesson feel the energy in your body feel the air not only just circulating and breathing through your nose and mouth but also at the ends of your toes and your fingers your just radiating and pulsing energy just like the ugh movement of the waves It's a nice ebb and flow back and forth alright good job now we're off to the lesson hey thanks again forfollowing along with this video I hope you got your workout on we got yourcardio going we got your fitness going got you just get your strength goingso anyway thanks again for watching this video I hope it was was really helpfulfor you and I'll be looking forward to making longer videos shorter videos we'llfocus in on muscle groups and stretching and as you know here at Western StyleMartial Arts which is part of the Bruce Lee Jun fan school here in Seattle I'mgoing to show you more martial arts moves for self-defense hopefully thatwill help you out as well gosh because I've been doing this a long time and andmy my journey started when I was actually nine years old starting in 1971of all things so I'm getting old also this video kind of inspired me a littlebit and made me remember a friend of mine over a one-year period when hestarted doing this workout with me he lost 60 pounds so it was great watchinghis journey and he also combined that with eating better we talked aboutnutrition and he started having his complex carbohydrates his good proteinscut out all the junk food cut out all the white processed stuff and on anexercise regularly so it was great so I'll be doing this also in conjunctionwith my other site Slim Fit Trim Health and Fitness which some of you might haveseen and we'll also be talking about different workout programs and nutritionand fitness as well so anyway I really do hope you find all this stuff helpfulplease give me your comments down below and give me a thumbs up and also smashthat subscribe button so when I have new videos you'll be the first to get themand you'll be able to learn as much as I can teach you alright thanks a lot I'lltalk to you later see ya.