Guide to Hardstyle QiGong WaiDanGong

QiGong has many health benefits for everyone. This ancient practice was developed as both a system of health care, and a way to train soldiers. Strength and Conditioning is the mother of all martial arts. Hardstyle QiGong prepares you mentally and physically for anything that comes your way. 

Moreover, QiGong training is efficient. Training not only saves you time and money, but also gets you in the best shape of your life. In this day and age, time is the most valuable commodity that most can not afford. Unfortunately, not everyone has the luxury to spend hours on end in a gym. 

Furthermore, practice has many applications, like Performance Enhancement (SAQ, Reactive, Plyometric, MMA training.) Hardstyle QiGong has a couple varieties of training. On one hand you have high intensity interval training and the other rapid dynamic stretching with strengthening. 

Hardstyle QiGong Saves You Time & Money

Hardstyle training is effective, as it gets rid of the need for fancy and expensive training equipment. As the 5DollarGym series demonstrates, you can achieve awesome results with affordable equipment. This method of training saves you time and money.

QiGong is efficient, one session trains all five elements of fitness within 25 – 45 minutes. Cardio, Flexibility, Strength, Muscular Endurance, and Body Composition. Conventional strength & conditioning separates the modalities of training making training a time consuming process. Not everyone is an olympian and has a couple of hours to spend at a gym 6-7 days a week.

To achieve the same results with conventional strength & conditioning, you would need a minimum of four separate aerobic and anaerobic training sessions. Currently, that is what the CDC recommends you get in training every week to be healthy. 

Key Similarities & Differences with External Hardstyle QiGong

HIIT Style Martial Conditioning (High Intensity Interval Training)

Exercises are a combination of body-weight exercises coupled with weight training, as well as martial training. Exercises condition endurance, dynamic flexibility, and power. Training methodology is similar to a mix of CrossFit, MMA training, and Reactive Training. 

Dynamic QiGong

Exercises are mostly floor based that develop full body endurance, flexibility, muscular endurance, strength, and power. A close neighbor with similar training would be Ashtanga Yoga. Both combine Vinyasa with the major difference being repetition in QiGong. 

Hardstyle QiGong Training Differences

Although all versions of WaiDanGong QiGong(External QiGong) simultaneously train all five elements of fitness, the physical benefits gained from the different styles of Hardstyle QiGong vary tremendously. Below is a list of the training modalities listed by level of toughness.

It is also important to keep in mind the importance to practice all forms on a daily basis. This builds on where you left off the previous day of training. Also, keep in mind that it may take some time for you to start practicing HIIT & Dynamic QiGong.

HIIT Hardstyle QiGong Develops 

  • Full Body Strength, Rigidity, Power, Explosiveness
  • Cardiovascular, and Cardiopulmonary System
  • Exponentially Enhances Endurance
  • Speed, Agility, and Quickness
  • Further Enhances Neuromuscular Efficiency
  • Increases Prime Mover Strength Throughout the Range of Motion

This is  simple HIIT style QiGong Circuit Exercise to Chest & Full Body Strength

Another Form of Training from Interval Training is Repetition. In short, 100 hands means repetition is the mother of skill.

Here is another video showing Shaolin QiGong Style Training

Dynamic Hardstyle QiGong develops

  • Coordination, Balance, Stability
  • Dynamic Flexibility
  • Neuromuscular Efficiency
  • Enhances Metabolic Efficiency
  • Further Increases Tissue Tensile Strength
  • Full Body Strength & Conditioning
  • Body Composition, Promotes Lean Muscle Mass

This is an exercise from Dynamic QiGong called a QiGong Push-Up

Advanced Version of the Training Exercise Above

Softstyle QiGong Benefits (For Example of the Differences I have also Included)

  • Fine Motor Skills
  • Joint Health, Tissue Tensile Flexibility (great for people of all age groups and fitness levels)
  • Cardio (for beginners)
  • Enhances bodies natural governing systems including Parasympathetic, Sympathetic, Endocrine, Lymphatic efficiency
  • Leg Strength
  • Changes Body Composition

This Video Demonstrates Softstyle WaidanGong (Coming Soon)

Here are some pictures of a few of the poses

External QiGong is Your Temples Foundation, Framework and Building Blocks.

“With the right engineering, we can lay blocks tall enough to build a skyscraper.”

With any hard training, there are pros and cons. Hardstyle training produces tight muscles, that push and pull on your bodies framework. Tight muscles create a problem, and are the leading cause of injury among athletes. Without balance, the risk of injury increases, the body will produce these negative side effects.

  • Muscle, Tendon, and or Ligament Tears
  • Premature or Unnecessary Joint and Bone Degeneration
  • Deficiencies of the Endocrine, Lymphatic, Sympathetic, Parasympathetic, and the body’s other regulatory systems that regulate homeostasis. (The body’s regulatory systems that control everything from mood, body temperature, glucose levels, O2 and Nutrient Absorption)

In short, the solution is to balance bring balance to the body with Softstyle training after intense sessions.

With Any External Training, Internal Practice is Needed to Balance the Mind & Body

After any external practice, internal practice is necessary to balance the body. NeiDan Gong reprograms the body’s nervous system to receive the maximum benefits from intense training. Intense physical training unearths intense emotion. Other than emotion, internal practice also helps you break the glass ceiling to get to the next plateau.

“Your Body Will Not Go Where Your Mind Will Not Venture”

Furthermore, internal training helps you stay focused, and on track to your goals. In fact, most give up within the first three months of training, and only a small number of people maintain regiments past the 6 month mark.

“Results are nothing; the energies which produce them and which again spring from them are everything.” ― Wilhelm von Humboldt

Equally important, Meditation enables you to gain Mindfulness and understand what is going on with your psyche. As shown above, your subconscious mind subsists of all of your daily actions, thoughts, habits, predispositions, as well as a plethora of different memories attached with emotion.

By the same token, Meditation teaches how to access this inexhaustible energy that comes from root emotions of feelings, joy, anger, sadness, shame and fear. Once you learn how to transfigure and channel the energies from these emotions, anything is possible. Being human makes you susceptible feelings, which causes action or inaction. In short, awareness of these thoughts and feelings as they arise gives you the upperhand in channeling energy from emotions and using them as fuel to get you to your goals.

Strength does not come from physical capacity. It comes from indomitable will” – Mahatma Gandhi

Not to mention, meditation trains your Willpower which plays a major role in long-term success of any endeavor. Likewise, as urges and impulses come up it is critical to be able to self govern and make the right choice. Essentially, the ability to control emotional responses from thoughts and impressions allow you to make smarter choices when the heat is on. Key benefits of Meditation are the development of Mindfulness, and Awareness of internal and external stimuli. First off, the most important benefit of meditation is giving the practitioner a better ability to self regulate actions. 

In light of the research, the major reason adherence to training programs subside is due to a lack of neuropsychological control. By the same token, when it comes to lifestyle change, the ability to self govern is the most critical skill to develop. In either case, Meditation exercises make it easier to choose a healthier activity when there is an occurrence, or a stressful situation. 

“My actions are my only true belongings. I cannot escape the consequences of my actions. My actions are the ground on which I stand.” – Thich Nhat Hanh

To say the least, the subconscious mind is a jungle. Also, an average adult thinks anywhere from 50 – 80,000 thoughts per day.  In addition, most thoughts and impressions repeat throughout the day, after all “Bad Habits Die Hard.”

Furthermore, Thoughts stem all the way back from childhood, and include any habits picked up along the way.  Activities and or thoughts that are repeated often are more likely to rewind and replay. Your subconscious mind has been recording everything since the day you were born. Generally speaking, if there is going to be permanence to any new thoughts, activities or habits, it takes perpetual effort and constant reinforcement. 

Check out this article to learn more about meditation and its many benefits.


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5DollarGym makes exercise available to everyone. Evolved from the spirit of Shaolin QiGong, monks would create exercise routines using heavy objects to lift crafted from stone. I have adapted these ancient methodologies to make things more kosher and home friendly for everyone to enjoy.  


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Ninos Ibraham

Ninos Ibraham has over 10000 hours of training in QiGong, Yoga, Bodybuilding, Weightlifting, Nutrition, Body Mechanics, The Human Movement System, Eastern Psychology. Ninos Used to weigh in at almost 400lbs over a decade ago. With research into nutrition, human movement science, martial arts and yoga, Ninos had an amazing 200 lb weight loss in 9 months. What makes it more amazing is that Ninos did this without the aide of doctors, personal trainers, surgical procedures, and magic weight loss pills. Ninos has been a plant based vegan athlete 95 % of the time over the last 11 years.

3 thoughts on “Guide to Hardstyle QiGong WaiDanGong

  • April 10, 2017 at 2:16 pm

    I love the workouts, I can stay home and watch my kids instead of hiring a babysitter. My son wanted to join in the other day, cheers!

  • April 13, 2017 at 5:46 am

    My Taekwondo teacher taught me standing Chi Gong, these conditioning exercises look like the stuff from the movies. Kudos


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