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BoFit Workout

BoFit Workout

In this course we will explore alternative uses for your “rokushaku bo” or six foot staff. As a weapon we know this tool increases our effective reach and leverage. As a piece of fitness development equipment the simple staff will challenge our core and grip, develop our mobility, flexibility, and agility, and increase our overall weapons handling skills. This follow along training session will provide you with a full body workout and allow you to train your “bojutsu” flows and transitions. The only thing you will need is your bo and some space. Let’s get started!

Lessons

1. Introduction

Author: Hardee Hakutoshi Merritt

The only thing you will need is your bo and some space. Let’s get started!To access this content, you must purchase To-Shin Do Training Subscription – Master Access, Monthly, To-Shin Do Training Subscription – Master Access, Yearly, To-Shin Do Training Subscription – Advanced Access, Monthly, To-Shin Do Training Subscription – Advanced Access, Yearly, To-Shin Do […]

2. Loosen Up

Author: Hardee Hakutoshi Merritt

Let’s get moving and prepare ourselves for the training session ahead. Grab your bo and find your spot!To access this content, you must purchase To-Shin Do Training Subscription – Master Access, Monthly, To-Shin Do Training Subscription – Master Access, Yearly, To-Shin Do Training Subscription – Advanced Access, Monthly, To-Shin Do Training Subscription – Advanced Access, […]

3. Warm-Up

Author: Hardee Hakutoshi Merritt

This first set of movements will get us warm and allow us to start training our legs. The squat and single leg deadlift movement will challenge your mobility and balance all while getting you warm and ready for the conditioning rounds to follow.To access this content, you must purchase To-Shin Do Training Subscription – Master […]

4. Movements for the Workout

Author: Hardee Hakutoshi Merritt

In this section you will learn the movements that we will use during the following conditioning rounds. Practice these movements beforehand until you feel good about using them in a circuit training session.To access this content, you must purchase To-Shin Do Training Subscription – Master Access, Monthly, To-Shin Do Training Subscription – Master Access, Yearly, […]

5. Workout – Round 1

Author: Hardee Hakutoshi Merritt

Here we go!!!To access this content, you must purchase To-Shin Do Training Subscription – Master Access, Monthly, To-Shin Do Training Subscription – Master Access, Yearly, To-Shin Do Training Subscription – Advanced Access, Monthly, To-Shin Do Training Subscription – Advanced Access, Yearly, To-Shin Do Training Subscription – Basic Access, Monthly, To-Shin Do Training Subscription – Basic […]

6. Workout – Round 2

Author: Hardee Hakutoshi Merritt

Round 2 is always the hardest!To access this content, you must purchase To-Shin Do Training Subscription – Master Access, Monthly, To-Shin Do Training Subscription – Master Access, Yearly, To-Shin Do Training Subscription – Advanced Access, Monthly, To-Shin Do Training Subscription – Advanced Access, Yearly, To-Shin Do Training Subscription – Basic Access, Monthly, To-Shin Do Training […]

7. Workout – Round 3

Author: Hardee Hakutoshi Merritt

Third round! You got it!To access this content, you must purchase To-Shin Do Training Subscription – Master Access, Monthly, To-Shin Do Training Subscription – Master Access, Yearly, To-Shin Do Training Subscription – Advanced Access, Monthly, To-Shin Do Training Subscription – Advanced Access, Yearly, To-Shin Do Training Subscription – Basic Access, Monthly, To-Shin Do Training Subscription […]

8. Finisher 1 – Wrist Strengthener

Author: Hardee Hakutoshi Merritt

Now it’s time to strengthen our wrists, forearms, and grip.To access this content, you must purchase To-Shin Do Training Subscription – Master Access, Monthly, To-Shin Do Training Subscription – Master Access, Yearly, To-Shin Do Training Subscription – Advanced Access, Monthly, To-Shin Do Training Subscription – Advanced Access, Yearly, To-Shin Do Training Subscription – Basic Access, […]

9. Finisher 2 – Bo Burpee

Author: Hardee Hakutoshi Merritt

This movement is a serious challenge! Hard work for big results!To access this content, you must purchase To-Shin Do Training Subscription – Master Access, Monthly, To-Shin Do Training Subscription – Master Access, Yearly, To-Shin Do Training Subscription – Advanced Access, Monthly, To-Shin Do Training Subscription – Advanced Access, Yearly, To-Shin Do Training Subscription – Basic […]

10. “Boga” Stretch

Author: Hardee Hakutoshi Merritt

Great job! Try out these fantastic stretches for recovery and relaxation.To access this content, you must purchase To-Shin Do Training Subscription – Master Access, Monthly, To-Shin Do Training Subscription – Master Access, Yearly, To-Shin Do Training Subscription – Advanced Access, Monthly, To-Shin Do Training Subscription – Advanced Access, Yearly, To-Shin Do Training Subscription – Basic […]

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