Killer Push Up Workout to Build Chest and Arms

I love to end my chest workout or arm workout with this simple push up set:

10 Regular Push Ups
10 Close Push Ups (tricepts)
10 Fingers pointed outward (bicepts)
10 Fingers pointed inward (tricepts)
10 Regular Push Ups

If you are away from the gym and just want to get a great arms/chest workout in, do this super set 5 times. (250 total push ups). If that is not challenging enough, do the super set 5 times, but make each exercise 20 reps.

Now drop down and give me 50!

Can you actually earn a black belt in Bo Staff?

"What? You can earn a black belt in a weapon? This is impossible! This is a joke, this is some made up program to sell people!!!"

I have heard it all....I created Ultimate Bo in 2007 as the world's first (and still only) full white to 2nd black belt bo training program. Ultimate Bo is a CURRICULUM PROGRAM that allows one to train in freestyle bo and sparring bo through a well organized, rigorous curriculum in which you can achieve a black chevron. (our unique ranking designation). Let me clear up a few things:

• I did not create the bo or even many of the techniques within Ultimate Bo. These are collected from hundreds of years and training through many martial artists from Japan to the United States.
• The rank of black chevron is an officially recognized and earned rank; one must complete the full requirements.
• I do not know everything or claim to be the best bo instructor in the world.

Going through training with the bo; I was mystified by the weapon and its abilities. I studied with various instructors and learned from every resource possible. I saw a unique opportunity to ORGANIZE a curriculum for others to earn rank by staying motivated and seeing real recognition.

Ultimate Bo students earn "chevrons" instead of belts. This is because most Ultimate Bo students are also active students in other martial arts styles (such as Karate, Tae Kwon Do, etc); so they can wear their active belt, and their chevron on their uniform sleeve.

There are over 100 martial arts schools currently teaching our program to their students, who are certified instructors to promote rank. You can also be a Distance Training student by learning at home and uploading rank exam videos for our Instructors to critique.

Earning a black belt can be explained through overcoming obstacles, being someone that you were not when you began training, and setting a high, diffifult goal; and actually achieving that goal. You can apply this mindset to any style of martial arts - whether it is Karate or Bo. Don't be afraid to blaze your own trail; as long as you know you are doing right, and making progress.

Want to Learn the Bo Staff? All Beginners Start Here with a Complete Step by Step Tutorial

Training with a bo is a lot of fun, but takes hard work and diligence – but it is REALLY FUN to train with the bo. No wonder the bo staff is the most widely practiced martial arts weapon in the world. Below are 4 tips that every beginner needs to know to get the most out of their Bo Training:

1.  Choose the Right Bo.

It is very important to choose the correct bo for your training. If you are training for competition, and will be learning freestyle (modern) bo; then I recommend a white wood lotus bo (toothpick) or a graphite bo. These are lightweight options that will make it very simple for you to practice the basics. You can start with a oak, heavy bo – this will be very difficult as a beginner; but will build up a great deal of strength .

Toothpick Bo

Graphite Bo

2.  Set a Goal.

Without a goal, you are destined for failure, or even worse, mediocrity. Are you training to compete at a tournament? Are you training to teach your martial arts students the bo? Are you training just for fun, as a hobby? Write down what you want to achieve.

For example: I will earn my yellow chevron in Ultimate Bo by next month. (Ultimate Bo is my full white to black belt program where you can earn rank in Bo).

I will win 1^st place in Weapons at the XYZ Tournament next month.

I will learn the first Bo form and be ready to launch the bo class at my martial arts school by February 1^st.

3.  Learn Individual Techniques first; not combinations or full forms.

Many bo students purchase training DVDS that teach a full combo, or a form. The material does not actually break down each individual technique. This will hamper your excellence in your technique and training ability – it is important to learn piece by piece. Once you learn all individual techniques; you can then string together amazing combinations and orms.

4.  Make the Bo an Extension of your Body.

No, please do not turn into a mad scientist and get your tool kit out….! What I mean is that your mindset when practicing with you Bo is that it is just an extension of your body, an extended arm. When you do a front strike, figure 8 spin, or sweep; your entire body flows with the Bo, not against it. This will create beautiful flowing combinations and impressive abilities.

5.  Get help.

I know how fun it is to grab your bo (or makeshift bo…..broom stick..anyone?); and swing around like crazy in the backyard acting like you are Mr. Bruce Lee. Yes, I know, this is not his favorite weapon, you get the point… You need quality, easy to use, training materials to get the most out of your experience. I highly recommend this amazing training series called Ultimate Bo. This is also the only training program in the world in which you can earn a true black belt in the weapon of Bo.

6.  ……So Get Started Already!

 Check out some great tutorials for basic techniques and combos at: www.youtube.com/ultimatetraining and get your DVDs at www.ultimatetrainingdvds.com