Kodokan Kong Li Exercises

Start with 40 reps of each exercise everyday and work up to 100 reps by two weeks. After you have reached 100 reps of each exercise at each workout practice diligently for six months. After six months you must maintain the "edge" by training at least three times per week. 

1.  Shoulder shrugs with arms relaxed.  

2. Rotate shoulders backwards with arms  straight and parallel with fingers pointing out to eye level. 

3.  Rotate shoulders forwards with arms straight and parallel and fingers pointing out to eye level. 

4.  Elbow strikes simultaneous straight out to the sides to shoulder level, palms up. 

5.  Alternate elbow strikes to the side to shoulder level, palms down.

6.  Mawashi uke with shuto strikes straight out from armpit to shoulder high with arms parallel and fingers pointing up.

7.  Fast draw.

8. Water toss. 

9. Wall push.

10. Palm heel strikes beginning at chudan level then aim at five points, angling from above the head to straight down.

11. Internal organ shaking.