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MOVE…every single day!


MOVE…every single day!

Do you meditate? If you are training in Bok Fu Do, meditation and visualization are essential parts of your training. This is a great article reminding us that meditation doesn’t have to be done for hours at a time to be beneficial. If you haven’t started yet, now is the perfect time! “If meditation ultimately teaches us to be present right here and now, then why don’t we start meditating right here, now? Why not start with this moment?” Is it possible to meditate in a moment?

Bok Fu Fitness

Warm Up:
2 times:
50 mountain climbers
10 pass through with staff
5 inchworms
10 scorpions
5 drop stance/hardbow/crane
10 push ups
5 horse stance squat jumps
10 hardbow/broken bow lunges

20 seconds on, 10 second rest – 4 times each
Bok Fu Burpees
Back Up to V Ups
Broken Bow Jumps
Ninja Pistols (alternate legs)
Push Up Plank
Horse Stance Bottom Squats (your horse stance squat starts in the horse stance position and 1 rep is up and then back down. your 10 second rest will be in the horse stance position.)

Warm Down:
5 minutes ball torture for shoulders/ quads