How to Do a Karate Bo Staff Workout Routine

Karate is an ancient Japanese martial art form that teaches both self-defense and the development of the spirit. A Bo Staff workout can be incorporated in a Karate competition or used for a good cardio and upper body workout. While it requires intense physical involvement to move the staff, you will also need to develop a calm mind to do a complete routine.

Instructions

    • 1

      Find a staff, which is between 4 and 6 feet long and 1 inch in diameter. Martial arts equipment stores carry them or find one online for about $15.

    • 2

      Stand with your feet shoulder length apart and hold the staff out in front of you, with one hand upwards and the other hand down. Begin to turn the staff in a full circle, holding it out from your body with your arms extended. Cross your hands one over the other, changing position as you turn the staff.

    • 3

      Start slow and speed up as you become more at ease with the movement. Twirling a Bo Staff requires practice and concentration. The movement will work to firm up your arms and your abs as well.

    • 4

      Open your hands to hold the staff, again with one hand up and one facing down. Twirl the staff out to your side this time. Begin in front and move it to the side as you twirl.

    • 5

      Begin a routine by turning the staff in front. Stop suddenly and pound the end of the staff on the floor; then twirl it to the side and stop again, thrusting the staff out as if you were poking an opponent. Twirl from front to side and back again. Include a few kicks and you will have a Karate Bo Staff routine.