Get Ripped Cardio Class at Boca Raton Karate & Kickboxing Academy

Time to get into shape ? Why not learn how to defend yourself as a bonus! Try 2 FREE WEEKS at the Boca Raton Karate & Kickboxing Academy. Call today for your free intro class appointment. 561-926-1846 www.BRKKA.com

Last night’s Adult Cardio Workout was full of high-energy movement that focused on multiple muscle groups. Get Ripped is a continuous movement class that progresses from exercise to exercise with 3 to 4 sets of a variety of moves and repetitions. Hand-held weights can be used throughout the class as desired.

Front Lunge – Alternate right and left leg
Squats
Combination move – front lunge right leg/squat/front lunge left leg/squat
(4 sets – reps decrease from set to set – 20/16/12/10)

Sumo Squats
Back cross Lunge – Alternate right and left leg
Combination move – Sumo Squat/ back cross lunge right leg/Sumo Squat/ back cross lunge left leg
(3 sets – reps decrease from set to set – 20/16/12)

Place set of hand weights on the ground and place heels on top of weights – Squat with 1 count on the squat down and 5 slow count on the rise. 10 reps

Pick up weights and do deadlifts. 20 each time

Step ups, right then left foot. 50 each time

(3 sets – reps as indicated)

Stationery lunge right leg then left. While holding, 10 shoulder presses with weights. 10 presses with right foot forward / 10 presses left foot forward

Wide bi-cep curls 20 times

Overhead tri-cep extension – 2 counts up / 2 counts down. 20/15/12 reps

(3 sets – reps as indicated)

Standing Shoulder press – 2 counts up/2 counts down

Hammer Curls 20 reps each set

Hold arms out in straight side lift 20 sec/15 sec/12 sec

(3 sets – reps as indicated)

From tabletop position (on hands and knees) one arm row / right and then left 10 each

On knees chest fly 20/15/12

Dips 20/15/12

Push-ups 20/15/12

(3 sets – reps as indicated)

ENJOY!

Time to get into shape ? Why not learn how to defend yourself as a bonus! Try 2 FREE WEEKS at the Boca Raton Karate & Kickboxing Academy. Call today for your free intro class appointment. 561-926-1846 www.BRKKA.com

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