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Calling all adult women….


Calling all adult women….

Welcome to our 5 new trainees in our San Ramon Adult Top Gun Class. From left to right, Mr. Leonard, Mr. Cohran, Mr. Ho, Mr. Boada, and Mr. Lee. The women in the class are really outnumbered now!

How do you split up your meals to make sure that you have the most energy possible throughout your day? This is a very common question not only athletes looking to increase their performance, but also with anyone looking to make sure they are at their best everyday. Here is an informative article from Mark’s Daily Apple that addresses the questions of meal timing.

Bok Fu Fitness

Warm Up:
2 times:
10 pass through with staff
10 inchworms
10 mountain climbers
10 scorpions
10 horse stance squat jumps
30 seconds bridge
30 seconds plank

3 Rounds for max reps:
2 minutes Bok Fu Burpees
1 minute rest
2 minutes Box Jumps (or Tuck Jumps)
1 minute rest
2 minutes Sit Ups with Cross Punches (advanced sit ups with medicine ball)
1 minute rest

Warm Down:

5 minutes partner stretching
5 minutes belt stretching for hamstrings