Cardio Class Success at Boca Raton Karate & Kickboxing Academy

Time to get in shape?  Give the Martial Arts a try!  Kickboxing is fun, great exercise, and you learn valuable self-defense at the same time.  2 FREE WEEKS are offered at the Boca Raton Karate & Kickboxing Academy.  Call today for your complimentary intro class appointment  561-926-1846    www.brkka.com

Tuesday night CARDIO CLASS at the Boca Raton Karate & Kickboxing Academy was intense and great fun!  We brought excellent energy to the class and all the sweating was proof of a superior effort by all.

GET RIPPED – continual movement and exercise to music, using light weights and high repetitions.  All muscle groups are addressed.

Tuesday night’s focus was the glutes.:

Round I: Squats with leg lift, cross back lunges, dead lifts – 4 sets   Reps:  20/15/12/10

Round 2:  Wide stance squats,  side step ups, back lunges – 3 sets   Reps: 20/15/12

Round 3:  Tabida – ice skaters   20 seconds on with as many reps as you can, 10 seconds rest inbetween – 8 sets.

Round 4:  Balancing on one leg, bent over with leg lifted behind – bent over rows; front step ups.   Right leg, then left.   3 sets each leg  Reps:  10 rows each leg; 50 step ups each leg.

Round 5: Bicep curls into overhead press; forward lunges with lat raise.  3 sets   Reps:  20/15/12

Round 6:  Tabida – prisoner squats – hands behind heads, squat on toes throughout entire movement.  20 seconds on with as many reps as you can, 10 seconds rest inbetween – 8 sets.

Round 7:  Wide V presses with weights; bent over flys

3 sets each   Reps:  20/15/12

Round 8:  Table top position – tricep row right, then left;  Overhead tricep; bicep curls.

3 sets each.  Reps: 20/15/12

Round 9:  Push ups

Reps:  10/8/6

Time to get in shape?  Give the Martial Arts a try!  Kickboxing is fun, great exercise, and you learn valuable self-defense at the same time.  2 FREE WEEKS are offered at the Boca Raton Karate & Kickboxing Academy.  Call today for your complimentary intro class appointment  561-926-1846    www.brkka.com

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