Table of Contents

Chapter One Basic Skills Training 
Section 1 Leg Training 
1. Leg Presses 
2. Leg Pulls 
3. Leg Splits 
4. Leg Pushes 
5. Leg Control 
6 Leg Kicks 
Section 2 Waist Training 
1. Bending the Waist Forward 
2. Bending the Waist Sideward 
3. Turning the Waist 
4. Twisting the Waist 
5. Overturning the Waist 
6. Springing the Waist 
7. Swinging the Waist 
8. Suspending the Waist 
9. Bridging the Waist 
10. Rubbing the Waist 
Section 3 Stances Training 
1. Horse Stance 
2. Bow Stance 
3. Empty Stance 
4. T-Step 
5. Crouching Stance 
Section 4 Stands Training 
1. Hunyuan (Wuji) Stands 
2, Four Level (Siping) Stands 
Section 5 Arm-Stands Training 
1, Elbow-Stands 
2. Shoulder-Stands 
3. Headstands 
4. Handstands 
5. Push-Stands 
6. Double-Arms Exercise 
7. Single-Arm Exercises 
Section 6 Hand and Eye Training 
1. Relaxing Shoulders 
2. Circling the Wrists 
Section 7 Fist-Punches Training 
1. Fist-Punch in a Horse Stance 
2. Fist Punches in a Bow Stance 
Chapter Two Basic Movements Training 
Section 1 Balance Training 
1. Upright Lifted-Knee Balance 
2. Cross-Legged Balance in a Half Squat 
3. Back Cross-Legged Balance in a Full Squat 
4. Frontal and Back Lying-on-a-Cloud Balance 
5. Backward-Bending Balance and Swallow Balance 
6. Sideways Balance 
Section 2 Jumping Movements Training 
1. Flying Kicks 
2. Double Flying Kicks 
3. Chain Kicks in Bounce Steps 
4. Flying Lotus Leg Swings 
5. Whirlwind Kicks 
6. Flying Snap Kicks 
Section 3 Tumbling Movements Training 
1. Forward Rolls (Qiangbei) 
2. Backward Rolls 
3. Tinsic 
4. Over the Crown 
5. The Flip-Flop 
6. Carp Flips 
7. Pouncing like a Tiger 
8. Frontal Falling 
9. Cross-Legged Falling 
10. Legs Twists 
Section 4 Folding and Rotating Movements Training 
1. Resting Stance 
2. Crossed Legs in a Sitting Stance 
3. Forward Sweep Kicks 
4. Backward Sweep Kicks 
5. Grinder-like Sweep Kicks 
6. Butterfly/Spinning Kicks 
Section 5 Footwork Training 
1. Striding Steps 
2. Crossing Steps 
3. Treading Steps 
4. Striking Steps 
5. Walking Steps 
Chapter Three Basic Fist-Play Training 
Section 1 Fists,Palms,Hooks and Claws 
1. Fists 
2. Palms 
3. Hooks 
4. Claws 
Section 2 Snap Kick Boxing (Tantul) 
Routine 1 Fist Punches 
Routine 2 Cross Kicks 
Routine 3 Chopping and Smashing 
Routine 4 Propped-Up Forks 
Routine 5 Parrying and Striking 
Routine 6 Rotating Both Arms 
Routine 7 Rotating Single Arm 
Routine 8 Heel Kicks 
Routine 9 Latching Fists 
Routine 10 Jumping and Kicking in the Air 
Routine 11 Kicking with Upturned Toes 
Routine 12 Turning the Body to Subdue a Tiger 
Section 3 Power Boxing 
1. Ready Position 
2. Punching Fists Upward 
3. Plunging Fists in a Horse Stance 
4. Horizontal Strike in a Bow Stance (Right) 
5. Plunging Fists in a Bow Stance 
6. Horizontal Strike in a Bow Stance (Left) 
7. Plunging Fists in a Bow Stance 
8. Separating the Palms with Feet Together 
9. Thrusting Both Fists in a Bow Stance (Left) 
10. Thrusting Both Fists in a Bow Stance (Right) 
11. Horizontal Sweeping in Crossing Step 
12. Swinging Arms and Thrusting Up 
13. Left Heel Kicks 
14. Right Heel Kicks 
15. Fist Punches in a Bow Stance 
16. Snapping Palm Up in a Horse Stance 
17. Oblique Striking in Defeated Posture 
18. Fist Punches in a Bow Stance 
19. Snapping Palm Up in a Home Stance 
20. "Circling the Moon" with Three Rings (One) 
21. "Circling the Moon" with Three Rings (Two) 
22. "Circling the Moon" with Three Rings (Three) 
23. "Circling the Moon" with Three Rings (Four) 
24. Thrusting Both Fists in a Bow Stance (One) 
25. Thrusting Both Fists in a Bow Stance (Two) 
26. Thrusting Both Fists in a Bow Stance (Three) 
27. Snapping Palm Up in a Horse Stance 
28. Grabbing Fist in a Home Stance 
29. Plunging Fist in a Resting Stance 
30. Overturning the Body and Chopping Fists 
31. Snapping Palm Up in a Home Stance 
32. Grabbing Fists in a Horse Stance 
33. Oblique Striking in Defeated Posture 
34. Striking Fist in Jumping step 
35. Piercing the Throat with Hooked Leg 
36. Tilting Wrist and Scooping Up Palm 
37. Double Piercing Throat with Hooked Leg 
38. Holding Palm Up and Punching Fist 
39. Closing Form 
Section 4 Short Boxing 
Phase One 
1. Ready Position 
2. Scooping Palm Up in a Bow Stance 
3. Snapping Palm Up with Lifted Knee 
4. Raising the Elbow in a Horse Stance 
5. Parrying and Striking in a Horse Stance 
6. Parrying and Stdking While Protecting the Head 
7. Single Bian in a Crouching Stance 
8. Piercing Palm with Lifted Knee 
9. Raising the Elbow in a Horse Stance 
10. Fist Punches in a Bow Stance (Left) 
11. Fist Punches in a Bow Stance (Right) 
12. Standing Upright with Feet Together 
Phase Two 
13. Scooping Palm Up in a Bow Stance 
14. Snap Kicks 
15. Raising the Elbow in a Horse Stance 
16. Fist Punches in a Bow Stance (Left) 
17. Fist Punches in a Bow Stance (Right) 
18. Fist Punches in a Bow Stance (Left) 
19. Fist Punches in a Bow Stance (Right) 
20. Standing Upright with Feet Together 
Phase Three 
21. Brushing Aside Over the Knee and Pushing Palm 
22. Pushing Palm in an Empty Stance 
23. Holding Palm Up with Lifted Knee 
24. Scooping Palm Up in a Bow Stance 
25. Flying Kick in Treading Step 
26. Standing Upright with Feet Together 
Phase Four 
27. Circling the Moon with Three Rings 
28. Raising the Elbow with Lifted Knee 
29. Raising the Elbow in a Horse Stance 
30. Fist Punches in a Bow Stance (Left) 
31. Fist Punches in a Bow Stance (Right) 
32. Snapping Fist Up with Lifted Knee 
33. Double Pounce in Leap Step 
34. Scooping Palm Up in a Bow Stance 
35. Flying Kick in Treading Step 
36. Turning Body and Holding Arms in Front of Abdomen 
37. Rotating Palms with Lifted Knee 
38. Pushing Palm in a Bow Stance 
39. Hooked Hand with Feet Together 
Phase Five 
40. Parrying and Striking in a Bow Stance 
41. Stamp Step and Strike in a Crouching Stance 
42. Elbow Strike in a Horse Stance 
43. Holding Elbow in a Horse Stance 
44. Circling Elbow in a Horse Stance 
45. Holding Fist with Feet Together 
46. Chopping Fist in a Horse Stance 
Phase Six 
4"7. Fist Punches in a Bow Stance (Left) 
48. Fist Punches in a Bow Stance (Right) 
49. Fist Punches in a Bow Stance (Left) 
50. Turning Around and Punching 
51. Raising Palm with Lifted Knee 
52. Leaping Step and Lifting Knee 
53. Brushing Aside over the Knee and Punching 
54. Striking a Tiger in an Empty Stance 
55. Closing Form with Feet Together 
Chapter Four Basic Techniques 
Section I Four Techniques 
Section 2 Eight Essentials 
1. Fists Should Be as Quick as Shooting Stars 
2. Eyes Should Be as Sharp as Lightning 
3. The Waist Should Be as Supple as a Snake 
4. Steps Should Be Firmly Rooted 
5. The Spirit Should Be Vigorous 
6. Breath (Qi) Should Be Kept Down 
7. Strength Should Be Exerted Smoothly 
8. Gong (Skill) Should Be Highly Pure and Proficient 
Section 3 Twelve Forms 
Appendix 
Muscles of the Human Body (Front) 
Muscles of the Human Body (Back)

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[Note] The practitioner is not meant to stand upright to end the exercise immediately after the movements from (1) to (6) are completed.On the contrary,practice again continuously with the reverse movements.Movement "(6) fist punches in a bow stance" is actually the reverse movement of (1) (Command One).Then it is followed by bending right elbow in a horse stance (Command Two),scooping left fist up in a right bow stance(Command Three),rolling the arm up and striking with the left fist (Command Four) and snap kick with the left short leg (Command Five).Set theleft leg down on the ground,as the front position of fist punch in a bowstance (Command One) after the five reverse forms are completed.And then continue with bending elbow in a horse stance (Command Two),scooping fist up in a bow stance (Command Three),rolling the arm up and striking fist (Command Four) and snap kick with short leg (Command Five).In so doing,there are 15 forms of movements altogether with front,reverse and front movements (five forms of reverse movements only).It is followed by the opposite movement of fist punch in a bow stanceagain (as in Fig.192).Now keep the feet together and stand straight to finish Routine I exercises.It will be so for the exercises up to the 12th routine-front and reverse movements are done alternately,until the feet are brought together with a reverse movement to complete the exercises.Similar description will not be repeated in the following text. 
Routine I is described in the rhymed formula Snap Kick Boxing as "fist punch in bow stance to form a whip-like horizontal line with both arms." It helps to train the muscles of the upper and lower limbs.