Are you getting enough Zzzzs?

February 18, 2019

We took a group of brown belt BFFers on a little field trip to Diablo Gymnastics. They worked on cartwheels, round offs, aerials, and front flips. Fun was had by all (and probably a little soreness today)!

SLEEP IS MORE IMPORTANT THAN FOOD!

BOK FU FITNESS

Warm Up:

2 times:

400M run (or 40 mountain climbers)

50 Jump Rope Jumps

10 pass through with staff

10 inch worms

10 Silverman Squats

30 second bridge

Workout:

8 Rounds of the following – 20 seconds on, 10 seconds off

Horse Stance Squat (advanced holding medicine ball overhead)

Push Up with hand release

Box Jumps (or step ups)

Sit Ups with Cross Punches

Notes:

You’ll do 20 seconds of movement and then rest 10 seconds. Start with one round of horse stance squats, then push ups, box jumps and sit ups with cross punches. Repeat 8 times. Your total workout should take 16 minutes. Your score for the workout is your total number of reps over the entire 16 minutes.

Warm Down:

5 minutes on foam roller for hips/quads

5 minutes of ball torture for shoulder