Tuesday, October 25, 2011

The Chun Li Workout

Another late post, but hey, we're up!  Today is exercise according to Chun Li!  We build some thighs of steel, fast footwork, and quick hands!   Chun Li is all about explosive speed and power, so let's take a look at how we can work on that!

Equipment Needed:
Sturdy Chair
Steep Hill 50-200 feet long
Field/flat road, 150 feet long

Level 1(Beginner):
10 Suicide Sprints(15 ft., 30 ft., 45 ft.)
5 Hill Sprints
20 Minute Cool-down walk.

Level 2(Intermediate):
10 Suicide Sprints(20 ft., 40 ft., 60 ft.)
7 Hill Sprints
20 Minute Cool-down walk.

Level 3(Advanced):
10 Suicide Sprints(30 ft., 60 ft., 80 ft.)
10 Hill Sprints
20 Minute Cool-down jog.

Level 4(World Warrior):
20 Suicide Sprints(50 ft., 100 ft., 150 ft.)
20 Hill Sprints
30 Minute Cool-down jog.

Level 1(Beginner):
3x10 Bodyweight Squats
3x10 Bodyweight Pushups
3x10 Chair Step-Ups(stand on ground, place one foot on chair, step up onto chair pushing yourself up with the bent leg that's up on the chair, once standing on the chair, step down with other leg so you switch legs.  Repeat so you end up on your first leg again. This is one set)
3x10 Calf Lifts(stand on chair with toes on chair but heels hanging off below level of chair, raise up onto your tiptoes, this is one set)
3x10 Bicycle Crunches

Level 2(Intermediate):
5x10 Bodyweight Squats
5x10 Bodyweight Pushups
5x10 Chair Step-Ups
5x10 Calf Lifts
5x10 Bicycle Crunches

Level 3(Advanced):
3x10 Bodyweight Squat Jumps
3x10 Bodyweight Clap Pushups
3x10 Jumping Chair Step-Ups(Same as before, but instead of just stepping up onto the chair, you jump as high in the air as you can when you "step up", and you switch your legs in midair so you come down on your other foot)
3x10 Bouncing Calf Lifts(same as the calf lifts, but try to "hop" in the air every time you come up, and pause for a second after you come back down.  You may want a hand on the wall to steady yourself).
5x20 Bicycle Crunches

Level 4(World Warrior):
5x10 Bodyweight Squat Jumps
5x10 Bodyweight Clap Pushups
5x10 Jumping Chair Step-Ups
5x10 Bouncing Calf Lifts 
5x30 Bicycle Crunches

Day 1: Cardio
Day 2: Strength
Day 3: Cardio
Day 4: Strength
Day 5: Cardio
Day 6: Strength
Day 7: Rest

So yeah, that's your workout, and your schedule!  Take it slow as you move up in workouts, especially with level 3 and 4 of the strength workouts.  Those are known as plyometric workouts, and they're pretty rough on the body, so you might want to alternate them with a level 2 workout every other time.  As always, listen to your body, and if it goes "Ow," back off a bit.

That's it for today, tomorrow we take a look at the second part of fitness, the "fighter diet."  Until then, continue to be awesome!

Dan "DaRatmastah" Wallace

Chun Li, Street Fighter and all  property therein are © Copyright Capcom.

Exercise References:
Suicide Sprints
Hill Sprints
Bodyweight Squats
Clap Pushups

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