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)!
BOK FU FITNESS
400M run (or 40 mountain climbers)
50 Jump Rope Jumps
10 pass through with staff
10 inch worms
10 Silverman Squats
30 second bridge
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
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.
5 minutes on foam roller for hips/quads
5 minutes of ball torture for shoulder