The martial art of Kung Fu is an exchange of culture, a type of exercise, and also a way of defending yourself. The art is very popular throughout the world, also being known as Gung Fu, Wu Shu, and even Kuo Shu. It shares some common traits with Karate, such as using both hand and foot techniques. Kung Fu is one of the most popular forms of martial arts – and also one of the oldest.

Within Kung Fu, there are several styles and variances, although the most popular are those that have their roots in the well known Shaolin Temple. What most people aren’t aware of however, is the fact that Kung Fu was practiced in China years before the first Shaolin temple was even though of.

A majority of martial arts enthusiasts think of self defense as being the ultimate goal of any martial art, including Kung Fu. While self defense is involved with Kung Fu, the martial is so much more than just fighting and defense – it is a true art, one that develops the mind, body, and the soul.

Kung Fu doesn’t teach students to overcome others, as it teaches students to look within themselves and learn to have complete and total control over their emotions. Kung Fu is an art of harmony, that teaches to students to remain at peace and avoid confrontations. If a situation threatens bodily harm to the student, then he must rise to the occasion – becoming the warrior and defending himself.

Just like other types of martial arts, Kung Fun teaches the balance that is crucial for executing techniques and the proper movement. The basic concept behind the balance is that same balance that the Chinese believe keeps the balance between heaven and earth. This concept of balance can be achieved by students if they completely focus their thoughts and empty their minds free from any type of distractions.

Kung Fu is a martial art that can be learned by anyone. It does take a strong desire, just like any other martial art. It has a rich heritage, and a proud legacy. Kung Fu is indeed a deadly martial art, if used in the wrong ways. There are variations of Kung Fu as well, which include the infamous five animals – Tiger, Dragon, Eagle Claw, Crane, and the Snake.

Adapted by the animals in which they are named after, the five animals style is some of the most impressive in martial arts. Tiger Claw is by far the deadliest of the five animals, teaching students to strike just like the dreaded tiger. This style teaches the student power in his hands, so that when he strikes, he tears the flesh. Tiger Claw is very deadly, although it is very hard to find instructors that teach this style now days.

Unlike other martial arts, there really are no competitions for Kung Fu. Stylists can compete it other competitions, although there really aren’t any that are for only Kung Fu. It is an ancient martial art, that is to be used only in instances were there is no other option than to fight back. When provoked, the stylist should try everything he or she can to avoid confrontations.

Kung Fu aims to teach the lessons of respect, fairness to others, harmony of the spirit, and total self control no matter what. These characteristics, when paired together, allow students to achieve success in a hard to deal with society. Kung Fu is all about developing the student’s overall well being – and following the straight path to mental and physical toughness.

The use of belt colors in martial arts is an old practice, dating back hundreds of years.  Belts and their use in martial arts all started by a man known as Jigoro Kano, who created the style known as Kodokan Judo.  Kano started out by using only white and black belts to signify rank within his style of martial arts.  His reason for using belts, was to specify which students could compete in different activities.  For example, those with white belts couldn’t compete in the same activities as those with black belts.

Shortly after Kano introduced his idea of using belts, other belt colors were introduced to the world of martial arts.  Over the years, it became a great way of telling what experience a student had in his style – just by the look of his belt.  Other styles began to use this system as well over the years, including Karate, Taekwondo, and several others.

The only problem with using belts to signify ranking, is the fact that one school may have different requirements from another school.  Even though they both may teach the same style of martial arts, their ranking system and requirements to get a certain ranking may be totally different.  This can cause confusion in ranks, especially if a black belt from one school isn’t as versed in the style as a black belt from another school.  Even though most schools stick to the same criteria, there are schools that choose to incorporate their own unique style as well.

Although most martial arts styles use belts to signify rank, there are some martial arts out there such as Shootfighting that don’t use belts at all.  The styles that choose not to use belts don’t go by rankings either, as they are more or less for self defense purposes.  Pitfighting is another style that doesn’t use belts either.  These styles are great to learn for protecting yourself – although they differ from the traditional sense of martial arts.

All things aside, belts are an innovation to martial arts.  They give students something to aim for, and a reason to keep practicing.  Most students that study martial arts aim for getting the black belt, which is the most prestige belt in martial arts.  A black belt takes years of practice to obtain, as the student will move through many lower ranked belts before getting the opportunity to try and earn the black belt.

As you probably know, exercising at home has many advantages.  The finance department is one of the best advantages.  With the gas prices being what they are today, it is quite obvious that you’ll save money on fuel as well as wear and tear on your vehicle by choosing to exercise at home.

Memberships to a gym can often be quite expensive and may include other things that you don’t need such as child care or swimming pools.  You also won’t need to be concerned about the latest  trends of exercise gear as you most likely will be exercising by yourself at home.

Keep in mind that working out at home does require a bit of financial obligation.  Even though you may plan to run, it is very important that you have high quality running shoes.  This statement applies to any type of equipment that
you may purchase to use at home.  If you go out and buy cheap equipment, you’ll probably end up getting hurt or getting frustrated because you aren’t making any progress.

Along with the financial gains, exercising at home may also help those who don’t like to work out in public.  If you are worried about how you look in gym clothes, it is very comforting to know that the only person who has to be with you
when you exercise at home is you.  Also, when you exercise at home, you don’t need to worry about time at all.

Those of you who are motivated by being with people you know or come to know while working out away from home, a gym may be a better idea than working out at home.  At the gym, you’ll also more of a selection of equipment as well,
far more than you’ll have at home.

If you need other services than just weights and equipment, the gym may have just what you need. If you plan to swim a triathlon, you’ll find the swimming pool at the gym to be just what you need to prepare yourself.  Swimming is also a great exercise for your body and cardio, as it will work muscles in your body that you probably didn’t even know you had.

Gyms will also offer you classes that you may find very motivating.  If you attend class on a regular basis, you may be motivated enough to continue so you don’t have to defend yourself when asked where you’ve been or what you have been doing. You can also meet new people in class, or just help others along if you choose.

All in all, making the choice of exercising at home or at the gym is a choice you should make based on your goals and personal preference.  The most important decision you’ll need to make is to determine what type of environment you want to be in and how you want to accomplish the fitness goals in your life.

Once you have given it some thought and weighed out the pros and cons, you’ll have no problem making the choice.  Always keep in mind that once you’ve made your choice, you can always switch if you aren’t happy with the choice you made.

There is a lot a person can do such jogging or walking  in the morning, playing basketball or any other sport with friends but if a person wants to have muscles and look lean, the best thing to do will be to sign up and workout in a gym.

Just like taking any medicine, one should first consult the doctor before undergoing any form of exercise.

Physical exercise is beneficial because it helps maintain and improve ones health from a variety of diseases and premature death.  It also makes a person feel happier and increases ones self esteem preventing one from falling into depression or anxiety. It has also shown to make a person with an active lifestyle live longer than a person who doesn’t.

The best exercise plan should have cardiovascular and weight training exercises. This helps burn calories and increase the muscle to fat ratio that will increase ones metabolism and make one either gain or lose weight.

A person who has never worked out before should do it gradually. Doing it too much for the first time can make one pull a muscle or have an injury making it worse. Endurance will never be built in a day and doing it repeatedly will surely be good to the person.

Focusing on certain portion in the body can help make it improve. A good example is going to the gym and doing a workout more often in a specific area such as the abs can give one a chest pack.

But beauty is not only about having muscles which is what people can see. It is also about enhancing the beauty within.

Here are some things one can do everyday to stay beautiful and healthy;

• Reading books and other reading material more often keeps the mind sharp just like working out keeps the body in shape.

• Work no matter what kind it is produces stress. One can reduce this by taking the time out to do something special like lying in a hot tub, shopping or watching a movie. Studies have shown it is reliever and helps one from looking haggardly.

• Pollution is something people cannot control given the size of the problem. When one goes out, it is best to put some form of protection such as beauty products that contain antioxidants that protect the skin from damage. There are also other beauty products available and choosing the right one with the help of a dermatologist can help the person.

• Another way to stay healthy is to give up some vices. Most people smoke and drink. Smoking has been proven to cause lung cancer and other diseases as well complications for women giving birth. Excessive drinking has also shown to do the same.

• For people who don’t smoke, it is best to stay away from people who do since studies have shown that nonsmokers are also at risk of developing cancer due to secondary smoke inhalation.

• Lastly, it is best to always start the day with a positive outlook. Just as studies have shown that exercise makes a person feel happier, smiling produces the same effect. A smile can do a lot and it is contagious in a positive sense. It brightens the day of not only one but others as well.

This page provides guidance on a selection of circuit training exercises for the upper body, core and trunk, lower body and total body.

Upper Body Exercises

Plyometric Press-up

Begin in the standard press-up position on the floor. Your upper body should be supported with your hands on the floor – shoulder- width apart. Your arms are fully extended, and your legs and feet are supported by your toes, which are hip-width apart. To begin the exercise, lower your chest toward the floor by bending your elbows while keeping your trunk and hips extended and “rigid.” When your chest is one to two inches from the floor, rapidly straighten your arms and push your body upward as fast as possible. As your arms reach full extension, release your hand contact with the floor and clap your hands together very quickly, before returning your hands to the floor in the same position that they were in before the clap. Repeat this action (lowering, rapid extension, clap and land on your hands) for the prescribed number of repetitions. The plyometric push-up helps to develop upper-body power as well as stabilizing strength in the core muscles (abdominals, obliques, and low- backs). These muscles work together to stabilize the upper body during running, improving running economy.

Alternate dumbbell punching

Stand with a dumbbell in each hand, arms bent and dumbbells held near your chin. Punch out one hand at a time and return to starting position.

Prone Trunk Extensions

Begin by lying face down on the floor with your legs straight and your arms extended straight forward (they would be “overhead” if you were standing up). Slowly raise your chest, shoulders, and arms up toward the ceiling as high as you can, keeping your toes in contact with the floor at all times. Then, slowly lower your chest, shoulders, and arms down to the floor, but do not rest on the floor – maintain some muscle tension throughout your back for the entire exercise. Slowly repeat this up-and-down action for the prescribed number of repetitions. The prone trunk extensions strengthen the muscles of the upper and lower back. These muscles coordinate with the abdominals and obliques to stabilize the trunk during all running activities.

Body-weight rows

For this one, you will need a horizontal bar or beam which is sturdy enough to support your body weight. Set the bar at approximately the height of your navel (when you’re standing straight up). To start the exercise, grip the bar with both hands at slightly wider than shoulder width, and hold your body in support underneath the bar. Your heels should be on the floor, and your body should be straight and rigid from your shoulders to your ankles. Then, with your feet acting as a fulcrum, pull your chest up to the bar by bending your elbows and pulling them backwards. Return to the starting position by straightening your arms in a controlled manner, and repeat the overall action for the time specified in the chart.

Bench press

Lie on a bench with a dumbbell in each hand held on your chest. Press each dumbbell upwards and return to chest.

Bent over rowing

Stand with legs apart and slightly flexed, body bent at waist. Hold a dumbbell in each hand hanging down towards ground. Lift dumbbells up towards your shoulders and allow to return to arms extended.

Bicep curls

Standing with a dumbbell in each hand and arms extended. With palms uppermost, curl the dumbbells to the shoulder.

Dumbbell bent arm pullovers

Lie on your back on a bench. Dumbbell held with two hands with arms extended. Lower dumbbell to behind your head and then extend the arms.

Dumbbell lateral raise

Stand or sit with a dumbbell in each hand hanging at the side of your body. Lift arms out to the side until hands are at shoulder height.

Seated dips

Sit with hands on edge of bench and legs extended in front of you. Allow your body to descend to floor and then press up.

Shoulder press

Stand or sit with a dumbbell in each hand held at shoulder height. Press dumbbell up vertically to full extension and then lower to starting position.

Dumbbell tricep press

Stand or sit with a dumbbell in one hand and held above shoulder with arm flexed. Slowly straighten arm to vertical (use other arm to stop lateral movements).

Straight arm pullovers

Lie on a bench with a dumbbells in each hand and arms fully extended behind head. Slowly bring arms to vertical and then lower onto abdomen. Keep arms locked straight throughout movement.

Fly’s

Lie on a bench with a dumbbell in each hand, arms extended vertically. Gently lower arms to outstretched (crucifix) position and return to start.

Upright rowing

Stand with a dumbbell in each hand and arms extended on the thighs. Slowly raise dumbbells to the chin, keeping elbows high.

Press ups

Start in the front-support position with your hands and toes on the floor and trunk, hips, arms and legs extended. Bend your arms and lower your chest to the floor. Then push your body upward as you straighten your arms, returning to the front-support position. Repeat this action rhythmically and continuously without stopping for the allotted time.

Core or Trunk Exercises

Scissors and Raises

Begin by hanging from a bar or overhead support. The height of the bar should allow you to hang with your body fully extended, without your feet touching the ground. Raise your right knee vertically (with the knee bent as in a running stride) as high as you can while simultaneously pushing your left foot and leg behind you (with the left leg almost completely straight). Next, quickly reverse your legs so that your left knee swings forward and upward (with the knee bent as in a running stride) and your right foot and leg move downward and backward behind you (with the right leg nearly straight). Repeat this ‘,scissor” action for the prescribed number of repetitions before moving onto the second part of the exercise – the double-knee raise: To perform the double-knee raises, return to a straight, hanging position. Simultaneously raise both legs up as high as you can towards your chest – with both knees bent. Then, lower both legs together slowly to the starting position, before repeating the raising and lowering action for the prescribed number of repetitions. The hanging scissors and double-knee raises strengthen the hip-flexor, abdominal, and oblique muscles. These muscles function together to stabilize the trunk during running.

Low-back stabilisers

For this exercise, you will need a bench, padded table, or ‘Roman-Chair’ bench. Lie face down with your body extended and your hips at the edge of the supporting surface of the bench. Your arms should be extended straight down toward the floor in front of you. For added stability, it helps if your feet are wedged between the end of the bench and a wall. Smoothly raise both arms over your head simultaneously while maintaining your trunk in full extension (your body should be horizontal to the floor and held straight as an arrow), and then return both arms to the starting position. Repeat this action repeatedly for the prescribed time.

Abdominal sit-backs

For this exercise, use a step, bench, or chair that does not have a vertical, support for your back. Sit with your legs bent and your arms extended in front of you, and then recline your trunk backward at the hips by about 45 degrees. That is your starting point for the exercise. To do the sit-backs, raise both arms simultaneously overhead while maintaining tight abdominal muscles and a straight chest. Then simply return your arms to the extended position in front of you, without moving your trunk or legs. Repeat this back-and-forth arm action in a smooth, continuous fashion without pausing at any point during the movement.

Back hyperextensions

Lie on your front with hands behind your back. Raise your trunk off the ground, hold position then lower your trunk.

Reverse abdominal curl

Lie on your back with legs held up pointing to the ceiling. Push legs higher and then lower. Hips will come off the floor.

Sit-ups

Lie on the floor with knees bent. Perform sit-ups with hands on the sides of the head or folded across chest.

V sit ups

Lie on the floor with arms extended above head. Lift trunk and legs simultaneously to form V shape with the body. Return to lying position.

Abdominal crunch

Lie on your back, arms folded, knees bent with feet flat on the ground. Sit up to lift your back off floor and then lower it back to the floor.

Alternate leg V sit ups

Lie on your back with legs out straight and arms across your chest. Lift legs alternately, whilst at the same time raising trunk off the ground.

Plank

Lie on your front and support your body weight on elbows and toes only.

Lower Body Exercises

High Bench Step Up with Jumps

Begin from a standing position on top of a bench that is approximately knee high, with your body weight on your left foot and your weight shifted toward the left heel. The right foot should be free and held slightly behind the body. Lower your body in a controlled manner until the heel of the right foot touches the ground, but supports all of your weight on your left foot. Return to (and through) the starting position by driving down with the left heel and straightening your left leg as quickly as possible, so that you actually jump vertically and leave the surface of the bench. Upon landing from the jump (hopefully in the same spot from which you took off), lower your body again in a controlled manner until your right foot touches the ground. Repeat for the prescribed number of repetitions, and then switch over to the right leg. Maintain upright body posture with your trunk throughout the entire movement, with your hands held at your sides (with or without dumbbells).

The bench used for this exercise must be very sturdy, with no wobble or instability. Failure to perform this exercise on a stable surface could result in disaster! The high-bench step up with jump helps to develop muscular power, primarily in the hips, quadriceps, and hamstrings.

High knee sprints

Running on the spot with high knee lift. Speed of movements and/or height of knees dictates degree of effort used.

Jumping jacks

Stand upright with your arms at your side. Spring to legs astride position whilst at same time flinging arms out to abducted position. Jump back to starting position.

Jump over

Use several benches locked into position to provide some height. Stand to one side of benches with hands on bench. Use a two footed jump to clear benches and land on other side.

Kick backs

Kneel down on your hands and knees. Lift one leg off the ground and extend then hyperextend, and return to start.

Leg lift

Use alternate legs in a high forward kicking action. Try to keep leg straight when kicking.

Compass Jumps

Imagine you are standing in the centre of a compass – North is to your front. You hop with both legs forward to the North position and then hop back to the centre, hop to the right and then back to the centre, hop backwards and back to the centre and finally hop to the left and back to the centre. Repeat this action rhythmically and continuously without stopping for the allotted time.

Astride jumps

Stand with legs astride a bench. Jump up onto the bench and immediately jump back to astride position.

Doggy kicks

Start on your hands and knees on a mat. Abduct and return alternate legs, keeping knee bent.

6-Way Lunges

Stand with your feet parallel and hip-width apart. Your arms should be bent at the elbows with your hands in front of your shoulders. Step forward with your right foot into a long-lunge position and lean your upper body forward approximately 45 degrees at the waist. Drop your hands on either side of your right knee as your right foot makes contact with the ground. Quickly extend your right knee and return your body to the original, full-standing position. Repeat with your left leg.

From the full standing position, step directly to your right with your right foot into a lateral-lunge position. Your upper body should face to the right and lean forward over your right leg at approximately a 45-degree angle. Again, drop your hands on either side of your right knee as your right foot makes contact with the ground. Your left foot should remain pointing straight ahead. Quickly extend your right knee and return your body to the original, full-standing position. Repeat with your left leg moving to the left.

Then, from the original standing position, step diagonally and to the rear with your right leg into a backward-lateral lunge position. Your upper body should face to the right rear (about “4-o’clock”) position, and it should lean forward over your right leg at about 45 degrees. Again, drop your hands on either side of your right knee as your right foot makes contact with the ground. Your left foot should remain pointing straight ahead. Quickly extend your right knee and return your body to the original position. Repeat with your left leg, moving it to the left-rear (”8-o’clock”) position.

Repeat the entire series of movements (forward right leg, forward left leg, right-side right leg, left-side left leg, back-and-right right leg, back-and-left left leg) the prescribed number of times. The 6-way lunge stretches and strengthens the hamstring muscles in all three key planes of motion (sagittal, frontal, and transverse). Strong and flexible hamstrings stabilize the knee during running and help provide the propulsive force required for powerful strides.

One Leg Squats with hops

Stand with your left foot forward and your right foot back, with your feet about one shin-length apart (your feet should be hip-width apart from side to side). Place the toes of your right foot on a step or block which is about six to eight inches high. Most of your body weight should be directed through the heel of your left, forward foot. Bend your left leg and lower your body until the left knee reaches an angle of about 90 degrees between the thigh and lower part of the leg. Hop upward with your left foot while maintaining contact with the step or block with your right foot. Upon landing, immediately descend into another squat and again hop upward while maintaining contact with the step or block with your right foot. Be sure to maintain upright posture with your upper body and hold your hands at your sides throughout the squatting and hopping movement.

Complete the prescribed total number of hops with your left leg before switching to the right. Note: make certain you perform these one-leg hops only on an aerobics floor, wooden gym floor, grass surface, soft dirt, rubberised track, or any other resilient surface which offers some “give”. Hopping repeatedly on concrete or asphalt may increase your risk of overuse injuries to the lower part of your leg. The one-leg squats with hops develop both coordination and muscular power, particularly in the muscles of the shin, calf, and foot. These muscles undergo significant strain during fast-paced running

Scissor step-ups

Use a step or bench that is approximately mid-shin to knee height. Put your left foot on the step, with your right foot on the floor and your arms at your sides. Then push down with your left leg and drive your body upward rapidly, switching support (hopping) from left foot to right foot as your body reaches its maximal vertical height. With your right foot supporting your body, lower the left foot to the floor rapidly but under control. Repeat this action continuously, back and forth from foot to foot, without pausing at the top or bottom positions.

Squats to presses

Use two dumbbells, each weighing approximately 10% of your body weight (e.g., if you weigh 150 pounds, each dumbbell should be 15 pounds). Individuals with less strength training experience may start with dumbbells that weigh 5% of body weight, while stronger athletes can use dumbbells checking in at 20% of body weight. You may need to experiment a bit, using a weight that makes the exercise challenging but achievable. If dumbbells are unavailable, a barbell of comparable total weight can be utilised. To do the exercise, stand upright with your feet spaced about hip to shoulder width apart and your hands supporting the dumbbells in front of your shoulders. Squat down until your thighs form an angle of 90 degrees with your shins (a half-squat), while maintaining a reasonably upright posture with your torso and while keeping your hands in front of your shoulders. Then rise quickly from the squat position while pressing (pushing) the dumbbells overhead simultaneously. Both arms and legs should reach full extension at the same time (You will end up standing tall with legs straight and arms straight overhead). Then lower the dumbbells in a controlled fashion to the starting position. Repeat this three count movement smoothly and continuously.

One-leg squats

You will need a bench or step six to eight inches in height. Stand with your left foot flat on the floor and your right foot behind you and elevated on the step. The distance between your feet should be approximately the length of your shin, and most of your weight should rest on the heel of your left foot. To do the exercise, bend your left knee and lower your body until the left knee makes an angle of 90 degrees between the thigh and lower leg. Return to the starting position by straightening your left leg, while maintaining an upright posture with your trunk. Repeat this action with the left leg for the specified amount of time, and then switch to the right leg.

Squat thrusts

Stand with your arms held at your sides, and then squat down, placing both hands in front of you on the floor. Extend both legs backward (hop backward), ending in a press up position and then return legs forward (hop forward), ending in a low-squat position with hands on the floor. Repeat this action rhythmically and continuously without stopping for the allotted time.

Bum jumps

Stand with feet astride a bench, squat until your backside touches the bench, and then jump up onto the bench.

Lunges

From a standing position take a long pace forward and allow trunk to descend by bending both knees. The knee of the forward leg should be vertically above the ankle. Keep back straight at all times. Return to starting position and repeat with other leg leading.

Lying abductors

Lie on your side on the floor. Bend lower leg at the knee. Alternatively raise and lower top leg for half the duration of the set, then change sides.

Lying adductors

Lie on your side on the floor. Keep upper leg bent at knee and place the foot of this leg on the floor in front of lower leg. Alternatively raise and lower bottom leg for half the duration of the set, then change sides.

Obliques

Lie on back, knees slightly bent and arms folded. Sit up and twist your trunk so that your elbow touches the opposite knee. Return to start and repeat using alternate elbows for duration of set.

Shuttle runs

Run between two markers approx. 20m apart.

Single leg squat thrusts

Start in the front-support position with your hands and toes on the floor and trunk, hips, arms and with one leg forward and one back. Perform rapid exchange of leg positions.

Single leg squats

Stand on one leg. Hold other leg out in front of the body and gently lower body down as standing leg flexes.

Calf raises

Standing raise your body up onto your toes and then lower.

Spotty dog

Stand with one leg forward and other back. Hold opposite arms forwards and back. Jump to change leg/arm positions.

Squat jumps

From a standing position, rapidly bend the knees to approx right angles and then spring into the air. Land and immediately repeat.

Squat thrusts

From a front support position, thrust legs forwards to under chest, and then quickly return to front support.

Squats

From a standing position, perform repeated squats by bending the knees to a right angle and then straightening the legs.

Toe taps

Stand with one leg on floor and the other on the edge of a bench. Jump and exchange leg positions.

Star jumps

From a standing start, jump into the air and abduct and adduct both legs and arms before landing back in a standing position.

Static squats

Hold a semi squat position (knees at approx. 45 degrees).

Step up with leg raise

Alternate leg step up onto and off a bench, but with the addition of a full flexion of the knee of the trailing leg following the step up.

Step ups

Step up and off a bench.

Straddle jumps

Step up onto and off a bench, from the side using alternative legs.

Total Body Exercises

Burpees

Stand with your arms held at your sides, and then squat down, placing both hands in front of you on the floor. Extend both legs backward (hop backward), ending in a press up position and then return legs forward (hop forward), ending in a low-squat position with hands on the floor. Finally, jump into the air and return to a standing position. Repeat this action rhythmically and continuously without stopping for the allotted time.

Treadmills

Assume the press up position with the arms extended and bring one leg towards the chest placing the ball of the foot on the ground. From this start position, the exercise commences by swapping positions of the feet. Repeat this action rhythmically and continuously without stopping for the allotted time.

Cossacks

Support your body weight on your hands and feet with back towards ground. Kick out using alternate legs.

Crossovers

Standing, keeping the back straight lift one leg up and bring down the opposite elbow to touch the knee.

Lizards

Lie on you front on the floor with arms extended above your head. Raise one leg and opposite arm off floor and return.

Source : http://www.brianmac.co.uk/exercise.htm

Silat is the traditional art of war of the Malay race, who are inhabitants the southern part of the Asian continent, covering the Malay Archipelago from the Easter Island in the east to Madagascar Island in the west. Generally, Silat Melayu refers to the silat practiced by the Malays in the Malay Peninsula.

Silat spread within the Malay community before the presence of external influences. For example, an official Silat  weapon, a 2000 year-old copper keris was found
in Mekong, Vietnam.

Malaysia has an original version of silat known as Silat Melayu. Among the Silat Melayu group which is most successful is Seni Gayung Fatani (SGF). This Silat maintains the original practice of Silat Melayu covering the art, selfdefense, sports, music, culture and spiritualism. SGF also known as Silat Melayu Asli in world of Silat. This tradition was kept for thosands of years.

It has branches all over the country and international branches overseas including among others Austria, France, New Caledonia, Germany, Switzerland, Spain, Italy, Wales, Vietnam, Thailand, and many others.

SGF was the overall champion (in Malaysia) in the National Silat Championship in
1991, 1992, 1993 and 1995. This association participated in the presentation involving 11 types of the world’s best self defense in 15 German cities (2004).

Became the champion for two years successively for Best PerformanceGroup in art of self defense which was participated by 40 other countries from 14 types of the world’s best art of self defense under the International Martial Arts Games Committee
(IMGC) organized by International Taekwondo Federation (ITF) in Pyongyang, North Korea, 2004 and the one organized Kung Fu/ Wushu in Perugia, Italy, 2005.

SGF had groomed a number of athletes, coaches, juries and team managers in Silat Seni (performance competition) and Silat Olahraga (combat sport competition) and were successful in the International Pencak Silat Championship. This group has successfully improved the curriculum of silat from traditionally to modern Silat curriculum. As Silat Melayu Asli in world of Silat one can expect the very best of education of martial arts in this school.

The performance of silat compromises of beautiful, aesthetic movements, clad in warrior attire, accompanied by energetic silat music that fulfills the requirement of formal functions such as for receptions, circumcisions, ceremonies and the glutinous eating feasts.

Akan saya kupas dengan lebih lanjut tidak lama lagi.

Salam hormat,

Guru Nizam.

Ramai pihak ternanti-nanti perkembangan kami di PCS setelah pemergian guru utama perguruan psgfm Tuan Hj. Anuar Abdul Wahab AMN. Kepada semua ahli dan peminat Silat Melayu nantikan berita tergempar daripada kami tidak lama lagi

Salam.

Cikgu Nizam

Salam Sejahtera,

Saya menerima banyak ucapan takziah di atas pemergian guru kesayangan kami Tn. Hj. Anuar Abdul Wahab AMN ke Rahmatullah pada 10 Mac 2009 / 13 Rabia’ Awal 1430 H. Jutaan terima kasih saya ucapkan kepada semua yang memberikan ucapan dan doa kepada roh Allahyarham.

Terima kasih juga kepada para pelajar yang memberikan sumbangan kepada keluarga Allahyarham. Berikut adalah antara ucapan takziah yang sempat saya kumpulkan untuk renungan bersama:

• innalillahi wainna ilaihirojiuun….berapa usia pendita anuar di saat kembali ke rahmatullah? harapan saya Cikgu Nizam teruskan usaha mengembangkan seni ini – marjo kapo.

• sampaikan salam takziah sy kpd keluarga allahyarham tuan guru… -Mohd Izzarulfazli Mohd Khalid

• Semoga roh beliau ditempatkan dlm kalangan org2 yg mulia..amin..kembangkanlah ilmu persilatan yang diwarisinya, kerana ilmu yg baik itu sebagai saham utk arwah beliau memperoleh pahala selagi kita menggunakannya pada jalan yg baik… – Mohd Fakhrul

• Innalillahi wainna ilaihi roji’unn…
  Semoga Allah menempatkan roh Allahyarham di kalangan orang2 yang diredhoi.
  Semoga ilmu persilatan yang diajar oleh Allahyarham menjadi amal jariah yang akan berkekalan sehingga hari kiamat insyaAllah… – Mohd Azwan Bin Mohd Buang

• SALAM…Saya Che Hanafiah mewakili Persatuan Seni Silat Sendeng Malaysia cawangan Taman Permata Kuala Lumpur mengucapkan takziah kepada ahli keluarga pak guru hj Anuar Abdul Wahab serta kepada seluruh pesilat Gayong Fatani Malaysia..Kehilangan beliau amat dirasai terutama sekali bagi pesilat baru yang masih dahagakan tunjuk ajar dan ilmu2 yang tiada gantinya dari guru seperti beliau… AL FATIHAH KEPADA BELIAU … – Che Hanafiah

• Teman seperjuangan sekalian, Ucap takziah dari saya (Shahrin bin Abdullah) kepada Cikgu Aminuddin
  dan keluarga di atas pemergian Tuan Haji Anuar Abdul Wahab. Semoga Allah mencucuri rahmat berlimpah keatas Roh beliau. Ikhlas, -Master Shahrin

• Terima kasih atas berita ini… Terkejut saya mendengarnya bila mendapat SMS dari sahabat tgh hari tadi…
  Sebagai salah seorang yang pernah merasa tangan allahyarham guru, merasa terharu dan hiba dengan pemergian guru… moga roh beliau dicucuri dengan rahmat Allah Taala.. Aminnnn – Ahmad Zahari

• Takziah buat keluarga Allahyarham Keluarga Tn Haji Anuar wahab… Smg Roh Beliau selamat dan ditempatkan dikalangan org yang soleh... – Nazmi Ninggal

• Salam Cikgu Nizam, Saya berada di kediaman arwah hari ini bersama anak saya, Kami bersama-sama menunaikan solat jenazah dan telah berama mengiringi jenazah allahyarham ke tanah perkuburan. Alhamdulillah segalanya telah selamat. Saya mendapat perkhabaran pemergian beliau melalui sms awal pagi dari YDP Akademi Silat Setiabakti, Cikgu Hamidi. Saya, selaku AJK Akademi Silat Setiabakti dan Gelanggang Beladiri& Tempur Z.A.D.D bagi pihak pihak Perguruan Seni Silat Setiabakti dan ahli-ahli berdoa agar roh Tn Haji Anuar ditempatkan bersama-sama golongan yang solihin. Insyaalah kami juga akan bersama berjuang bagi meneruskan usaha arwah untuk memartabatkan Seni Silat Melayu. Ingin juga saya bertemu dengan Cikgu apabila, Cikgu berada di tanahair kelak untuk bertukar pendapat dan mengeratkan silaturrahim, insyaallah.- Azlan

• As’salamualaikum saudara. Salam takziah dari saya kepada ahli keluarga Allayarham Ckg Anuar Abdul Wahab. Saya mendoakan semoga rohnya ditempatkan di kalangan para solehin, Insya’Allah.. Saya turut memaklumkan kpd rakan saya di UKM tentang khbr berita sedih ini. terima kasih kerana memaklumkannya kepada saya. – Mohd. Isa Siti Aisyah

• Al-Fatihah…..begitu cepatnya insan berilmu meninggalkan kita. Amin. Semoga rohnya tergolongan dengan org yang beriman. Amin – Mazri Bin Romly Romly Bin Idris

• Al Fatihah buat Tuan Guru…semoga roh nya ditempatkan dalam golongan oarag beriman – Fuad

• AL-FATIHAH kepada Tuan Haji Anuar Abdul Wahab. Perginya seorang perwira tidak dapat diganti. Segala jasamu akan dikenang oleh semua orang yang mempelajari silat di dunia. Hanya doa dapat kami iringi. Semoga sejahtera di sana. JASAMU DIKENANG SEPANJANG ZAMAN. – Mohammed Rizki

• Al-Fatihah kepada Tuan Haji Anuar Abdul Wahab. Semoga rohnya dicucuri rahmat ilahi. Perjuangan dan sumbangan beliau di muka bumi ini sukar untuk dibalas. Harapan beliau untuk mengembangkan seni silat ini haruslah dimajukan lagi. Hanya pengamal seni silat ini dapat meneruskan perjuangan beliau. Sama-samalah kita berdoa agar jasa-jasanya dibalas teratas. – Mohd Rizal Marsidi

• Please accept my deepest condolences on the loss of a great energitic instructor. He will be missed…
  Sincerly, - Rocky Twitchell & all of us at Liahona Warrior Arts International.

Sekali lagi, segala ucapan dan nasihat akan saya berikan perhatian untuk pedoman di masa hadapan.

Berikut adalah petikan kata-kata hikmat beliau yang saya terima pada suatu pagi di rumah beliau untuk dijadikan bersama (juga dinyatakan dalam buku SILAT beliau):

HANYA HASRAT

Ilmu hanya sebiji bacang, selebar upih,
hendak memberi tidak berupaya, kerana terlalu miskin,
lalu ke air tiada berbekas, ku ambil air yang lima.

Ku isikan dalam raga, melimpah ke seluruh alam,
tersimpul ilmu dan amal di tapak tujuh tiang.
lenyap dalam wujudMu dengan kunci dua kalimah.

Adat dagang kembali ke negeri,
adat bergayung bersambut, adat kata bersahut,
jika hutang dibayar yang dipinjam dipulangkan,
dariNya kita datang kepadaNya sekelian kembali
atas syariat Rasulullah.
InsyaAllah.

Renungkanlah….

Terima kasih semua,

Cikgu Nizam – Cardiff.