It Starts on TUESDAY…

Our 12 days of bok fu spirit challenge begins on Tuesday. We hope that you’ll join us for 12 days of random acts of kindness!

Do you need some ideas for your acts of kindness? Take a look at this link from the random act of kindness foundation and browse their kindness ideas.

10 things to stop doing to yourself


Warm Up:

10 Straight Leg Kicks

10 Horse Stance Squats

10 Roll Backs

10 Inchworms

20 Seconds, 10 seconds intervals – 4 times

Jog, sprint

Sit ups with cross punches, Sit up hold

Single jump rope, Double unders (substitute high knees, tuck jumps)


AMRAP 15 Minutes

5 Clapping Push ups (advanced – handstand push ups)

10 Back Up to V Up

15 Horse Stance Squat with medicine ball throw

Warm Down:

5 minutes partner stretching