Steps to Mastery

Thanks Ms. Ellett (via Mrs. Dutra) for this article. It’s about mastery and although it was for a day trading blog, Definitely applies to bok fu do and many aspects of life. Loved this article! enjoy! Steps To Mastery


Warm Up:

2 times:

30 Seconds V Ups

30 Seconds Back Ups

15 Scorpions

15 Push ups

1 minute plank

1 minute mountain climbers

1 minute Bridge practice


800M run (or 200 Jump Rope Jumps)

60 Hardbow/Broken Bow Lunges

40 Mountain Climbers

20 Horse Stance Squat Jumps with Push Up

400M Run (or 100 Jump Rope Jumps)

40 Hardbow/Broken Bow Lunges

20 Mountain Climbers

10 Horse Stance Squat Jumps with Push Ups

200M Run (or 50 Jump Rope Jumps)

20 Hardbow/Broken Bow Lunges

10 Mountain Climbers

5 Horse Stance Squat Jumps with Push Ups

Warm Down:

5 minutes ball torture for shoulders

5 minutes partner stretching for hamstrings