DIY #46 – Black Belt Demonstration!

Warm Up:

10 of Silverboy’s demonstration in the video above (if anyone can think of a good name for this warm up exercise, let me know)

10 inchworms

10 scorpions

20 seconds hold/ 10 second rest – 8 times of the exercise Silverboy is demonstrating in the picture below (need a name of this one too!). Arms out, shoulders and legs off the ground, and hold that position.


4 Rounds 2:30 each with a 1 minute break between rounds

200M Run

8 Horse Stance Squats with medicine ball throw (women 8lbs, men 12lbs)

As many Bok Fu Burpees as possible


In 2 minutes and 30 seconds run 200M, then do 8 HS Squats with medicine ball throw and then as many Bok Fu Burpees until the time is up. Rest for 1 minute and repeat again for a total of 4 times. Your score is the total number of Bok Fu Burpees you can complete.

Warm Down:

Take 1 form from your belt and warn down with it tai ji style

5 minutes on foam roller for hips/ quads