My favorite workout to do at Vanderheyden because (1) it requires no weights and (2) it is 43 minutes long, so it passes a good chunk of time. Tonight I added a little wing chun flavor to the Martelo Combo section. How so? During several parts of this routine, Brett and the gang step side to side while waving their arms through the air. (That is the best way I can describe it LOL.) Instead of just flinging my hands back and forth, I would let them whip out the same way I would if it were a wing chun punch or the biu jee technique (thrusting fingers). Then I would vary it up by doing several blocks like fak sao or lan sao. (For those of you who care to know what those are, just type them into Youtube and maybe you can find a video explaining them.)
Also, during the cool down I did my sil lum tao and chum kiu forms. I plan on running through biu jee as well.