East West Kung Fu Schools
HOME OF BOK FU DO - SYSTEM OF THE WHITE TIGER - EST. 1967
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Warm Up:
4 times
30 seconds of Ab Arc (thanks for the name Silvermom)
10 sit ups with cross punches
10 rear kick planks (each leg)
10 twists from side to side with medicine ball (legs off the ground leaning back slightly)
Workout:
10-9-8-7-6-5-4-3-2-1
Broken Bow Jumps (holding medicine ball overhead)
Heel/ Wheel/ Thrust Kick (on each side)
Chicken Lunges
Notes: You will do 10 broken bow jumps, 10 heel/wheel/thrust kicks on each side, 10 chicken lunges. Then 9 of each, 8 of each….
For each time that you put your leg down on the heel/wheel/thrust kicks in each set, add 2 Bok Fu Burpees to the end of your workout.
Warm Down:
1 Form from your belt tai ji style
5 minutes on foam roller
"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
