Happy Father's Day!

Wishing all of you dads out there a fantastic father’s day! And if you are a Shi Fu (teacher), many times we can be like second fathers and mothers for some of our students as well. Hopefully everyone had a wonderful time with your families on Sunday!

Here’ s a little post father’s day entertainment for your Monday. I’m sure a lot of dads can relate to this.

BOK FU FITNESS

Warm Up:
2 times:
Drop Stance, Hardbow, Crane Stance up and down mat
Straight Leg Kicks up and down mat
Inchworms up and down mat
Bear Crawl up and down mat
Duck Walk up and down mat
15 scorpions

Workout:
10-9-8-7-6-5-4-3-2-1 Horse Stance Squat Jumps (advanced with medicine ball)
15-15-15-15-15-15-15-15-15-15 Push Ups with Hand Release
15-15-15-15-15-15-15-15-15-15 Sit Ups with Cross Punches
1-2-3-4-5-6-7-8-9-10 Chicken Lunge

Notes: You will do 10 HS squat jumps 15 push ups 15 sit ups 1 Chicken Lunge, then 9 15 15 2…..

Warm Down:
2 times:
Hamstring stretch on bar (or with partner) – 30 seconds each leg
Butterfly stretch – 30 seconds
Horse Stance Stretch – 30 seconds
Hip Stretch – 30 seconds