Everybody Jump!

February 12, 2019

Here’s a quick video of some of the fun we had at sky high sports on Wednesday night during out instructor class!

Sky High Instructor Class 11/16/11 from East West Kung Fu on Vimeo.

 

This picture of mrs. shahidi sums up how you should feel at the end of all your bok fu do workouts!

BOK FU FITNESS:

Warm Up:

50 Jump rope jumps

10 Inchworms

10 Straight leg kicks (each leg)

10 Advanced/ Reverse crescent straight leg kicks (each leg)

10 Pass through with staff

10 Samson Stretch with staff

Workout:

3 Rounds for Time

10 Bok Fu Burpees

20 Chicken Lunges

30 Push Ups

40 Sit Ups with Cross Punches

50 Horse Stance Squats

Warm Down:

5 minutes of belt stretching for groin/hamstrings

5 minutes ball torture for shoulders