Workout of the Day 6 - Bagua-Specific

Alright, time for a more Bagua-specific workout.

For this one, you need a medicine ball, relatively light dumbbell, or you can use a milk-gallon filled with sand or water.

This time we’ll do individual sets of the different exercises in a row, in order to focus on the movement more.   Do each movement in as controlled a fashion as possible.

3 sets of 10 reps each side

Explosive Half-Step  - we’re taking the Half-Step to the next level.  Start in your San Ti Shi stance, hold your weight with both hands at your dantian.  Explode forward with your half-step, and while you do, thrust the weight forward with both hands.  Go deep into this forward half-step, making it almost a full lunge.  As soon as you get to your forward position, explode back, pulling the weight back to your dantian area.  This exercise will work your entire body, and will challenge your balance and explosive power.

Spider-walk - get down on your hands and toes, keeping your body suspended over the ground as low as possible.  “Walk” along the ground for ten steps with each hand.  If you’re really brave, you can do a pushup in between each “step.”

Explosive Sideways Half-Step - same procedure as for the first exercise, but go to one side or the other.  Make sure your feet are pointing in the same direction that your power is moving.  The emphasis on this one is the initial twisting/turning motion that you have to do.

Squat to Overhead Press - take your weight, holding at dantian level again.  Squat down and then explode up with your legs.  Coordinate the timing of this movement so that you’ve pushed the weight overhead at your highest point.  You can make this a jump if you have the knees for it.

Plank - the classic plank.  Get on your elbows and toes and hold it for as long as you can.  Do three sets of as much time as you can.

That’s it!  Hope it was fun!

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