Kung Fu & Wing Chun
Classical External & Internal Conditioning • Shaolin Tan Tui • Pan Nam Wing Chun
Structured. Internal + External. Accessible Online.
Kung Fu (Gong Fu) means “skill developed through time and dedicated effort.” At 1MindBodyFitness, we teach two complementary classical systems:
- Shaolin 12 Spring Legs (Tan Tui) – foundational conditioning, leg strength, and explosive movement
- Wing Chun (Peng Nan lineage) – close‑range structure, sensitivity, and internal power
Both are rooted in authentic lineage transmission and taught online‑first, with in‑person refinement available in Cape Town.
🦵 Shaolin 12 Spring Legs (Tan Tui)
Train one of the most respected foundational systems in traditional Shaolin Kung Fu. Tan Tui develops leg strength, coordination, flexibility, rooted balance, and explosive movement. Suitable for beginners and experienced martial artists alike.
Why train Tan Tui? For generations, it has been used to build strong stances, mobility, disciplined movement patterns, and martial timing. As the old saying goes: “If your Tan Tui is good, then your Gongfu is good.”
Inside This Training
- ✔ Step‑by‑step guided Tan Tui routines (12 forms)
- ✔ Traditional applications & partner drills
- ✔ Shaolin stance and balance development
- ✔ Digital training manual with visuals & philosophy
- ✔ Leg conditioning, flexibility, and whole‑body coordination
What You’ll Learn: The 12 traditional routines, Shaolin leg conditioning, rooted stance development, explosive power generation, and martial applications.
The Legacy of Tan Tui
Tan Tui (Shi Er Tan Tui – Twelve Spring Legs) originated with the Hui people and was spread across Northern China. The Shaolin Temple adopted it as a core training method. Our lineage comes from Shifu Siu Yu Fok, who taught Dr. Jeff Lan in the traditional master‑disciple manner. This book‑based, video‑guided course preserves that authentic transmission.
Tan Tui was founded by Chan Hang Yir (Chamir, 1568–1644) of the Hui people. While recovering from illness in Shandong, he taught the villagers. Later, the Shaolin Temple adopted the 10 and 12 Tan Tui forms. The style builds strong legs, waist coordination, and explosive force – “force starts from the heel, transmits through the waist, and issues at the hand.”
Our Grandmaster Siu Yu Fok hailed from Canton and was a strict, disciplined teacher. Dr. Jeff Lan worked two years in his restaurant before being accepted as a disciple. The twelve forms in Cantonese: Chung choi, Tiak da, Piak da, Diong siok, Chuk choi, Tan jin, Sung gin, Din joh, Bong sau, Gin tam, Siong tung ha, Diong bo wa loy.
What You’ll Learn
- 🥋 The 12 traditional Tan Tui routines
- ⚡ Shaolin leg conditioning and flexibility
- 👣 Rooted stance development and balance
- 🌀 Coordination and whole‑body movement
- 🔥 Traditional martial applications and partner work
The Twelve Forms (Names)
Pǔ Tōnghuà:
- 头路出马一条鞭 – Come out like a whip
- 二路十字巧拉钻 – Crossed hands drill
- 三路劈砸车轮势 – Smashing wheel
- 四路斜踢撑抹拦 – Oblique kick brace
- 五路狮子双戏水 – Lions play with water
- 六路勾劈扭单鞭 – Hook, split, turn whip
Continued:
- 七路凤凰双展翅 – Phoenix opens wings
- 八路转金凳朝天 – Turn bench upside down
- 九路擒龙夺玉带 – Catch dragon’s belt
- 十路喜鹊登梅尖 – Magpie on plum branch
- 十一路风摆荷叶腿 – Lotus leaf leg
- 十二路鸳鸯巧连环 – Mandarin ducks linking
Flexible Access Options
R399
/month
Train progressively with ongoing online access and updates.
R3,499
once‑off
One payment. Full access to the complete course, manual, and training library.
⭐ Included in All Access Membership
This course is also included inside the 1MindBodyFitness All Access Membership – get Tan Tui, Wing Chun, Tai Chi, Qigong, Recovery, and more.
🥋 Wing Chun – Peng Nan Lineage
Wing Chun (Yong Chun Quan) is a close‑range Chinese martial art emphasising structure, sensitivity, and internal power. At 1MindBodyFitness, we teach the Peng Nan lineage – a Foshan branch preserved through direct transmission to Dr. Jeff Lan under Liang Dong Sheng.
The Lineage
Chan Wah Shun → Ng Chung So & Yip Man Peng Nan → Liang Dong Sheng Liang Dong Sheng → Dr. Jeff Lan
This transmission maintains technical accuracy and continuity of method – including the internal Qigong components often lost in modern interpretations.
Training Focus
- Structural alignment and rooted stance
- Relaxed power generation (fa jing)
- Sensitivity drills (Chi Sau principles)
- Standing meditation (Zhan Zhuang)
- Internal breath coordination
Core Hand Sets: Xiao Nian Tou, Xun Qiao, Biao Zhi – progressing from structure to sensitivity to application.
Internal Method: Develops rooted stance, connected movement, efficient energy transfer, and calm under pressure.
Wing Chun – Training Options
Online: Structured course with step‑by‑step progression (included in All Access).
In‑Person (Cape Town): Small group instruction with technical correction – weekly class available.
Self‑Paced Study: Video‑based curriculum hosted through our online academy.
Training Format – Online First
Both Tan Tui and Wing Chun follow the same accessible model:
- 🎥 Self‑paced video lessons (step‑by‑step)
- 📖 Digital training manuals and downloadable guides
- 🔄 Lifetime access to foundational programs (with membership)
- 📍 Optional in‑person refinement classes in Cape Town
Designed for: beginners starting martial arts later in life, returning practitioners, home‑based students, and those seeking internal structure – not competition fighting.
What Our Students Say
“I firmly believe that Tan Tui is an important basic fundamental for all Kung fu training and should be embraced by all practitioners.”
— Shimo Amanda Lan
“Shifu Lan is the only traditional Tan Tui practitioner and teacher in the whole of South Africa. The Tan Tui system is one of the most traditional and purest Kung fu styles.”
— Shixiong Kim-Lioong Lan
“Pan Nam/Peng Nan Wing Chun preserves internal Qigong components. The training builds rooted structure and relaxed power – it changed my entire understanding of close‑range combat.”
— Senior Student
Build strength. Develop balance. Train with structure and purpose.
Included in All Access Membership – or start with monthly/lifetime access.