IMPORTANT: Never exercise without a proper warm up.

This might sound funny but you should never underestimate the importance of a warm up. If you train like the Shaolin, you will reach your limit. So you better be warm enough to be able to go to your own maximum. If your body is still cold, your joints and tendons get hurt easily. If you punch hard, your elbow can get dislocated. If you kick too high too soon, your hamsting might overstretch.

(Shaolin) warm up exercises help you to prepare muscles, tendons and joints to be used in fitness exercises und qi gong movements. Your body will thank you for a holistic workout that includes warm up, fitness exercises and stretching in line with qi gong.

Try to do different workouts every day, so your body can't get used to specific movements while neglecting other parts of your body.