BFH Workout #1: Billy Blanks

BFH Workout #1: Billy Blanks



Billy Blanks, born on September 1, 1955, in Erie, Pennsylvania, is an American fitness instructor, actor, and martial artist best known for creating the high-impact cardio workout program Tae Bo.


Blanks began his martial arts training at a young age, earning black belts in multiple disciplines, including taekwondo and karate. His martial arts expertise became the foundation for creating Tae Bo, a fusion of taekwondo and boxing blended with aerobics. Blanks developed the program in the late 1980s and introduced it to the public in the 1990s.


Tae Bo gained immense popularity for its energetic and dynamic workouts, incorporating punches, kicks, and cardiovascular exercises. Billy Blanks' charismatic and motivating teaching style contributed significantly to the program's success. Tae Bo became a global fitness phenomenon, attracting a diverse audience and turning Blanks into a fitness icon.


In addition to his fitness career, Billy Blanks has ventured into acting, with roles in films such as "The Last Boy Scout" and "Talons of the Eagle." His contributions to the fitness industry earned him recognition, including induction into the Martial Arts Hall of Fame.



The Pioneer Workout

0.25 Miles on a Treadmill at 80% Max Speed

25 Air Squats

25 Push Ups

25 Sit Ups

4 Rounds




Exercise List

Tae Bo Kicks

Start in a traditional kickboxing stance with one leg back and one leg in front of you. Lean towards your back leg, place all your weight on it, lift your front leg, and kick to the side of your body.



Start standing with your feet shoulder-width apart and your toes turned slightly outward. Keep your arms in a neutral position and sit down as if there was a stool behind you. Keep your chest up and your eyes straight.

Tae Bo Front Kicks

Start in a traditional kickboxing stance with one leg back and one leg in front of you. Lean back, lift your front leg, and kick it out in front of you.

10 Punch Combo

Start in a traditional boxing stance with one leg in front and one behind you. Have your hands up by your face in a boxing guard. Throw a punch with your front hand, then follow it up with your back hand—complete ten punches.