When you run your forms at speed with power, you get a great
workout. Your lower body is working hard in stance and transition. As a forms
competitor I ran my competition forms over and over to not only sharpen
execution but to have that leg strength required to be consistent through a
long form. A common mistake is to have stances at the end of your form that are
not as sharp and of the same dimensions as on the front end. The Iron Monkey is
a wonderful tool for working this. Since your upper body works with the lower
you get an outstanding cardio-vascular workout. Since the entire sequence takes
about 11-12 minutes, it’s just about the recommended length of time for an
effective workout. Twenty minutes is optimum. Getting to Six and then doing
them back down gets you to 20 minutes.
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