Circuit Training – Jan 31, 2012. Here’s today’s fat-blaster workout!

Interested in working out with a group of fun, energetic adults?  Give us a try at BRKKA.  Several cardio and kickboxing/karate class programs available every week.  First class is free!  561-926-1846.   www.BRKKA.com

Tonight is BRKKA’s cardio class – featuring circuit training! If you miss it, set up 4 stations at home and cycle through all stations 3 rounds each, 50 seconds each round of each station. Move quickly from station to station (10/15 seconds). Then we will do a few minutes of cardio before setting up the next 4 stations and cycling through them 3 rounds again. One more cardio blast, then one last set up of 4 stations, 3 rounds each.

SET-UP#1: 4 stations (do 3 rounds in order, 1 through 4)

STATION 1: Alternating arm Kettle Bell Swing (use hand weights if no kettle bell available): Start with right arm. Keep arm straight and swing kettle bell from between legs to overhead, pausing for a second at the top. As you come back down, squat. As you bring kettle bell back up overhead, straighten legs. Use momentum of squat to help you swing, but control both up and downward movement. 5 repetitions on each arm, back and forth for 50 seconds. Transfer kettle bell from hand to hand at the bottom of your swing/squat.

STATION 2: Double abdominal crunch: Lie on back, legs bent with feet up in table-top position. Try to keep head off the ground, lightly resting head on fingertips positioned behind ears for proper posture support. At the same time, bring your shoulders off the ground, toward your knees, and raise your hips off the ground in an upward motion. Continue same double motion for 50 seconds.

STATION 3: Tornados: Get in plank position, arms and legs wide stance. Move your right foot underneath you, to where your left hand is positioned. Your left hand will move behind your left leg, putting you in an inverted plank position. Then move your right hand over your body to your left foot position and your left foot them moves behind your left hand, putting you back into standard plank. Repeat for 50 seconds.

STATION 4: Target punches, shuffling in and out: If you do not have a target or wave master, shadow box. Jab, cross two times, then shuffle your feet back out of range. Shuffle back in and repeat for 50 seconds.

CARDIO BREAK 1: If you have a partner and hand targets, then practice this same movement as station 4 with your partner for 2 minutes. Have your partner move you around the mats as you shuffle in and out of reach. Switch positions for another 2 minutes. If you do not have a partner or targets, do a short .25 mile run.

SET-UP#2: 4 stations (do 3 rounds in order, 1 through 4)

STATION 1: Weighted punches. Punch with light weights in hands, use your power, full reach for 50 seconds.

STATION 2: Side leg lifts: Lie on back, legs straight up in the air. Keeping legs together, lower them slowly, at an angle to your right side until they reach about 1 inch from the ground. Slowly raise them back up. Then slowly lower to the left and back up. Repeat for 50 seconds.

STATION 3: Skaters: At the same time, move your right leg behind you into a back cross lunge and touch your left hand to the ground, then switch to your left leg behind you into a back cross lunge, touching your right hand to the ground. Keep your body low to the ground and switch legs as quickly as possible. Repeat for 50 seconds.

STATION 4: Target front kicks, shuffle in and knee strike: If you do not have a target or wave master, shadow box. Two front kicks (right/left), then shuffle toward target for one knee strike. Shuffle back out for next two front kicks. Repeat for 50 seconds.

CARDIO BREAK 2: If you have a partner and kick targets, then practice this same movement as station 4 with your partner for 2 minutes. Switch positions for another 2 minutes. If you do not have a partner or targets, do a short .25 mile run.

SET-UP#3: 4 stations (do 3 rounds in order, 1 through 4)

STATION 1: Bicep/tricep: One light weight in each hand. Right hand is a bicep curl, keeping elbows in, close to body. Left hand is overhead tricep, lowering weight behind head with bent elbow, keeping the elbow close to ear. Repeat 5 times, then switch hands. Continue for 50 seconds.

STATION 2: Knee ins: Balance on sit bones, knees bent, feet off ground. (place hands behind you for support if needed). Slowly straighten legs out, 1 inch off ground, then slowly bring knees back into abdominal. Repeat for 50 seconds.

STATION 3: Punching Jacks: Punch up with both hands as feet jump apart in jumping jack motion. Repeat for 50 seconds.

STATION 4: Target punch and kick combo: If you do not have a target or wave master, shadow box. Jab/Cross two times, shuffle out, away from target. Two front kicks (right/left), then shuffle toward target for one knee strike. Repeat for 50 seconds.

Take a few moments to stretch … you earned it! Good job.

Interested in working out with a group of fun, energetic adults?  Give us a try at BRKKA.  Several cardio and kickboxing/karate class programs available every week.  First class is free!  561-926-1846.   www.BRKKA.com

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Sign-up now for new conditioning and kickboxing classes at BRKKA

First cardio class is complimentary.  Call for times and details.  561-926-1846    www.BRKKA.com

Our Tuesday night conditioning and kickboxing class at the Boca Raton Karate & Kickboxing Academy has inspired us for 2012 and more classes are now available.  Monday and Wednesday morning classes are now being offered, as well as an additional class on Thursday night.

Classes can be purchased in blocks of 10 for savings, or can be paid per class. Classes will vary and include cardio, light weights, kickboxing drills and a variety of exercises and formats to keep it interesting and fun!

Your first class is complimentary – come give it a try!  Call for details.  561-926-1846    www.BRKKA.com

If you missed Boot Camp at the BRKKA Jan 23, 2012

Two Free weeks of karate & kickboxing – give us a try! Call for details 561-926-1846
www.BRKKA.com

Jan. 23, 2012 Boot Camp Workout – if you missed it, try it at home. All you need is a stopwatch and some weights.

For 20 seconds, do as many of the following exercises as you can, as fast as you can. Then you rest for 10 seconds before doing it again. Each exercise is repeated 8 times in a row before moving on to the next one. 20 seconds on / 10 seconds rest, 8 times each.

1- Jumping Jacks
2- Squats – all the way up, all the way down. Hold the squat down for your 10 second rest
3- Hold light weights, one in each hand and do punches forward, alternating right and left punch. Stand with one leg behind the other to support your back.
4- Single arm weighted swing: Hold a light weight in one hand. Stand with legs apart, in squat position. As you squat down, let your arm swing down, between your legs, keeping your arm straight/elbow locked. As you stand up, let your straight arm swing all the way up, over your head and pause a second before swinging back down into the squat. Hold the arm straight up overhead for the 10 second rest. Switch arms after each 20 seconds swing/10 sec rest, but switch it at the bottom of the swing as not to accidentally drop the weight on your head. Each arm has 8, 20 second sets.
5- Straight arm plank rows: Can be done straight leg or bent leg. Get into plank position and have a light weight dumbbell in each hand. Lift one arm at a time into a row, bringing your elbow straight up, above your back. Alternate hands. Hold plank position for the 10 second rest.
6- Bent arm plank walk: Move your entire body by shuffling forward and back while holding bent arm plank position. The distance forward and/or back doesn’t matter – just have room to move a short distance each direction. Hold bent arm plank during 10 second rest.
7- Knee ins: Sit on the floor with arms propping you up from behind. Bring knees into chest and back out straight in front of you.
8- Place two cones (or any object) approx. 6 ft apart on the floor. Stand sideways and run sideways between the cones, touching each cone as you come to it. Side shuffle back and forth between cones – do not cross your feet. 10 sec rest between 20 seconds of side shuffling.

Should take approx. 55 min. Have fun!

Two Free weeks of karate & kickboxing – give us a try! Call for details 561-926-1846 www.BRKKA.com