Cardio at Boca Raton Karate & Kickboxing – Circuit Training

Time to get into great shape and learn valuable self-defense all at the same time! 2 FREE WEEKS at the Boca Raton Karate & Kickboxing Academy. Call today to schedule your complimentary intro class. 561-926-1846 www.BRKKA.com

Tuesday night adult cardio class rocked it tonight at the Boca Raton Karate & Kickboxing Academy! The format was circuit training – 4 stations, each offering 50 seconds of continuous exercise that focuses on one area- 1 arms/legs; 2 abdominals; 3 cardio; 4 kickboxing.

1- squat with 10 lb plate or dumbbell. At the bottom of the squat push out plate/dumbbell straight in front, arms extended

2- Lie on back and slowly lift legs from floor to 45 degree straight up. Lower them again to 1″ off floor and then cross/uncross feet at the ankles in a scissor-like movement 5x

3- Punching Jacks – punch straight up with both hands as feet perform jumping jack movement

4- On wavemaster, shuffle feet in and jab/cross punch – then shuffle out. Repeat.

After 3 rounds of the 4 circuits, we partner up and do 5 minutes of continuous kickboxing with kick pads and hand targets to get cardio at a maximum. First round of kickboxing partner drills was 50 knees into the kick pad. Then jab/cross into pad, back leg roundhouse for 2min. Switch partners, repeat.

Have a great time and a great workout.

Time to get into great shape and learn valuable self-defense all at the same time! 2 FREE WEEKS at the Boca Raton Karate & Kickboxing Academy. Call today to schedule your complimentary intro class. 561-926-1846 http://www.brkaa.com

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