East West Kung Fu Schools
HOME OF BOK FU DO - SYSTEM OF THE WHITE TIGER - EST. 1967
I saw this on a blog called “strong is the new skinny” (ladies you should check it out)!
Warm Up:
2 times:
20 triple kicks each side
20 rear kick planks each side
20 side kick planks each side
20 inchworms
Horse Stance Stretch 5 minutes (this does not have to be consecutive)
Workout:
200 M Sprint (You can substitute 50 jump rope jumps for the 200M, but for every time you stop your jump add 10 pushups to the end of your workout)
40 Bok Fu Burpees
200M Sprint
40 Horse Stance Squat with medicine ball throw
200M Sprint
40 Tuck Jumps
200M Sprint
40 Sit Ups with cross punches
200M Sprint
40 Broken Bow Jumps
200M Sprint
Warm Down:
Belt torture – for hips/groin/hamstrings (use your belt to stretch)
Ball torture – for hamstrings (use the lacrosse ball and sit on a chair or flat surface and place the ball under your hamstring. move you leg like you did with your arm when we used the ball for your shoulder)
"I LOVE East-West Kung Fu!I drive myself, my husband and my daughter one hour each way four to five days a week from Napa, just to get to attend this school. (yes I know, run on sentence)"
- Georgia B.
"I have been at East West for about 3 years now. It’s definitely a place you want to go! With a variety of classes for everyone, and a flexible schedule,…"
- Kyle H.
"This is a fantastic martial arts school. Since I walked in the door over a year ago I have learned so much about self-defense and about myself as I trained…"
- Amanada R.
"I have been going to East West for almost 2.5 years now. It is a wonderful facility with trained experts that are willing to spend time with you and help…"
- Lore H.
"Bok Fu Do is a the best martial art and East-West Kung Fu is the best school to learn the system. My family and I have been with East-West Kung…"
- Tina Duong
"Bok Fu Do has had a profound impact in my life. I walked through the front doors of the school when I was five hoping to learn to defend myself, …."
- Brian Yu
