[Josh]

Great post, Dustin—and a great topic to dig into.

I’ll be honest, I’m very much a creature of habit. I usually lock in my routine at the beginning of each week based on whatever lesson I’m currently working on… and then inevitably add “just one more thing” (or five). That said, here’s the flow I’ve been working with this week:

1. Sifu’s warmup – lots of stretching and getting my head in the right place.
2. 10+ minutes of SNT against the door jamb with a block of wood between the knees (working my way toward 15 minutes… slowly, but stubbornly).
3. Sil Lin Di Da – 30 reps each (first two forms).
4. Chain punches for 5 minutes, very slow, paying close attention to structure and form (ego left at the door).
5. Moving chain punches – the new lesson for this week.
6. Chum Kiu – 5 reps.
7. Very slow and methodical first form on the Mook Jong (emphasis on very).
8. Under 1 minute SNT to reset.
9. Sil Lin Di Da – 30 reps each (forms 3 and 4).
10. Chum Kiu – 5 reps (because apparently I like repeating myself).
11. Sil Lin Di Da – 30 reps (form 5).
12. Finish with the Mook Jong form at 120 BPM, just to make sure I’m still breathing at the end.

All in, this usually runs me about 60–75 minutes. I try to get this in daily, because honestly, this is when I feel the best—both physically and mentally. The routine definitely gets shaken up week to week, since Sifu always introduces new things for us to work on (which promptly get slotted in while something else gets politely escorted out).

So, while I may be habit-driven, I do my best to stay flexible—keeping the core work consistent, embracing the new material, and making sure I break a solid sweat almost every day. Structure with just enough chaos to keep things interesting.

[Chris Villareal]

I’m kind of a creature of habit or routine, yet there are times I might mix it up a bit. I always start with a warm up and stretch and add a few stretches not on the warm up video. Then I like to step and punch back and forth and end with a flurry on the stationary bag to get my heart rate going. The bag is next to my Dummy so I usually transition to it. Though sometimes I just go to the forms assignment for the week and then transition back. If there are certain drills for that week I address them. Then, I try to recycle some earlier drills and exercises from the past. I like to end with Siu Nim Tao and bring it home slowly but surely.

[Greg Farina]

My Formula is : SNT – Mook Jong – Balance Training – Cum Kiu Last. On My Not Gym Days I do Weighted Punches BC On My Gym Days I get really tired to the weighted Punches. Also Some Foot Work Everyday. Of Course Some Days I mix it up. Helps with Keeping it Fresh ?

[Jason Potts]

I start off with the warmup, but cannot do a one legged squat (pistol squat) yet. Then SNT followed by chum kui dummy work

[Steven]

Right now I am Level 1, so its learning Sil Nim Tao and the dummy, 10 reps each (about an hour). I practice 3 times a week, sometimes more. My practice time will grow while I progress!

[Deb]

Since the first of this year I have been trying to practice every day. So far, so good! Sometimes it’s 10 minutes…sometimes it’s an hour…. I guess I can’t really say I have a training flow. What I practice depends pretty much on where I am in the online course, what I can find on the Intranet, and what I happen to feel like working on at that moment. I like to check the Intranet out because there is so much information there and lots of videos that I can follow along with. It’s like having a private lesson!