Warm Up: 5 minute warm up – I probably don’t have to write this in anymore, but just in case!
1 minute: Lay down, arms out, legs up straight in the air. Lower legs from left to right without touching the ground. This is from BFF workout #1.
1 minute: Roll back touch legs over your head, roll up and press to the center, roll back then up and press to the right, roll back then up and press to the left. This is from BFF workout #1.
2 minutes: 30 Seconds standard plank, 30 seconds plank right leg up, 30 seconds plank left leg up, 30 seconds standard plank
1 minute: push ups with clapping your bff’s hand (if you’re working out without a bff, pretend they are there)
Workout: 5 Rounds for time
15 horse stance squats
15 tuck jumps
15 Mountain Climbers
15 Back Up then flip over to V up (do a back up then flip onto your back and do a V up)
Notes: You are better off emphasizing form over speed. Make sure to do all of your exercises correctly rather than rushing through them to finish with a faster time.
Ok, so here’s your daily dose of motivation. I saw this video a few months ago but was just reminded of it today. Love it! (I’m posting this video a new way today in the hopes you can all view it. I know some of you haven’t been able to see videos.
What They Say About East West Kung Fu
"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, …."