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!

1. Introduction

Author: Hardee Hakutoshi Merritt

The only thing you will need is your bo and some space. Let’s get started! This content is only available to members.

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! This content is only available to members.

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. This content is only available to members.

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. This content is only available to members.