Everybody Jump!

Here’s a quick video of some of the fun we had at sky high sports on Wednesday night during out instructor class!

Sky High Instructor Class 11/16/11 from East West Kung Fu on Vimeo.


This picture of mrs. shahidi sums up how you should feel at the end of all your bok fu do workouts!


Warm Up:

50 Jump rope jumps

10 Inchworms

10 Straight leg kicks (each leg)

10 Advanced/ Reverse crescent straight leg kicks (each leg)

10 Pass through with staff

10 Samson Stretch with staff


3 Rounds for Time

10 Bok Fu Burpees

20 Chicken Lunges

30 Push Ups

40 Sit Ups with Cross Punches

50 Horse Stance Squats

Warm Down:

5 minutes of belt stretching for groin/hamstrings

5 minutes ball torture for shoulders