A great 1-minute cardio exercise

Reconnecting to the topic of the effectiveness of martial arts (“Why martial arts do not work: 5 reasons”), we want to give those who want to approach our discipline a starting point in the development of physical abilities.

For a good martial arts practitioner it is imperative to stay fit daily; in this regard, it is important to make a distinction between:

– Technical / martial training (eg. articular levers, etc.)
– Athletic training (eg. running, etc.)

Although each 6DKF practice session includes both components (often amalgamating them), it is crucial not to be confused: one part without the other makes the quality of our preparation reduced (at least) by 50%.

Let’s see now the exercise (it has been inspired by Master Wong, ours is very similar).


  • Let’s find a countdown timer (eg. a smartphone app)
  • Let’s do some stretching / heating
  • Let’s set the timer to 1 minute (to start without too much effort)

The exercise:

  • Let’s bend to the ground and make 5 pushups (during the execution we have to imagine to push the ground away)
  • Let’s choose the type of pushup we prefer (in relation to our athletic level)
  • Let’s get up immediately
  • Let’s do 5 jumps by opening and closing legs and arms laterally
  • When we open our legs we try to get to ma bu stance (read “The correct position of the rider (ma bu)”)
  • When we open our arms, let’s get up and let them cross behind our head
  • When we lower our arms we must imagine to hit two opponents with a cutting shot
  • Let’s swing quickly to the ground
  • Let’s do 5 bomb diver press-ups; at each of them, let us stand up and make a vertical jump (with joined legs)
  • Let’s make a falling (or just lie down on the ground) and make 5 abs of our choice
  • At the end of the abdominals, let’s cross our legs, stand up (pushing down), jump and go back to the ma bu position
  • To stand up, who is capable, can also make a kip-up or a Bagua Zhang cross-legged torsion (turning on the opposite side) and then jump
  • Let’s restart and continue until the countdown ends (let’s try to execute at least one routine)


  • The exercise must be performed dynamically and without pauses
  • The exercise must be performed by giving our maximum performance (power, speed, etc.)
  • The exercise is customizable depending on our abilities
  • If we are out of shape, the first few times we might not be able to complete the routine or do it in the best way, do not be discouraged
  • As soon as we are able to complete the circuit we must increase the difficulty (speed, type of exercises, weights, etc.)
  • An ideal moment to do this exercise is in the morning and / or before a non-cardio conditioning exercise
  • If we are not able to complete this exercise, very likely we are not able to sustain a real clash with a prepared opponent

This is a first basic functional training circuit, later we will see much more intense versions and especially more correlated to fighting.

Author: Master Kongling

Founder of 6 Dragons Kung Fu.

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