Special Rate Dec 2013 and Jan 2014 only – $197 for 3 months including uniform at Boca Karate & Kickboxing!

Looking for that special gift of fitness and health for yourself or someone else?  Look no further!

The Boca Raton Karate & Kickboxing Academy is offering 3 months of training for $197 including a free uniform.  This offer is good for December 2013 and January 2014 only.  Save over $160 with this special holiday deal!    Act now and start training — only a few more weeks are left.

Classes Include:

Kickboxing and Karate

Insanity (taught by Insanity trained and certified instructors)

Muscle toning classes

Boot camp

And more — over 18 classes per week.  6am classes, 10am classes and evening classes are available.

Call today and schedule your complimentary intro appointment.  561-926-1846  www.brkka.com    www.tuff-boca.com

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GET READY FOR TUFF BOOT CAMP featuring INSANITY certified workouts! 30 FREE DAYS! Boca Raton Karate & Kickboxing Academy

Call the Boca Raton Karate & Kickboxing Academy today for more information –  561-926-1846   www.brkka.com

It’s time to get into shape and STAY THERE!  The Boca Raton Karate & Kickboxing Academy is launching a new fitness program, appropriately named “TUFF” — The Ultimate Fit Force – a boot camp for both men and women.  This program will launch on Monday June 17, 2013, with over 20 weekly classes to choose from, including Shaun T.’s  INSANITY workouts – yes the same workouts you see on TV – all taught by certified INSANITY instructors.

But it’s more than INSANITY!!!  The TUFF Boot Camp will include kickboxing classes, muscle toning – “GET RIPPED” classes, cardio circuit training, Tabata workouts, running programs and much more!

30 FREE DAYS will be offered to anyone interested with a special ADVANCE PURCHASE promotional rate for those ready to commit RIGHT NOW to getting fit!

Each member of TUFF will be provided a personal fitness plan based on where they are today and their ultimate goals.  Anyone, in any shape can make progress in TUFF – all you have to do is commit to starting.  You will have a personal advisor to keep you on track and all plans will include nutrition guidance and on-line meal journals.

As you progress and meet pre-established goals, you will advance in fitness “rank”, ultimately reaching “Black Belt TUFF” status.

Programs are offered by the class, by the group (punch card) or in a variety of monthly commitments that offer significant savings.

Come sign up and receive 30 FREE DAYS – PLUS… if you commit to getting fit within the next month, prior to the program launch date, you will receive both your 30 FREE DAYS and the Advance Purchase Price for training time after your complimentary month.

Pre-register now and save 20% 

Call the Boca Raton Karate & Kickboxing Academy today for more information –  561-926-1846   www.brkka.com

Get a KICK out of Tuesday Nights – Cardio and Kickboxing with Boca Raton Karate & Kickboxing Academy

Come try 30 FREE DAYS at the Boca Raton Karate & Kickboxing Academy. Choose from 5 classes per week that are offered for both kids and adults – a great way to get exercise and learn valuable self-defense skills. Call today for your complimentary intro class. 561-926-1846   www.BRKKA.com

Tuesday nights are cardio night at the Boca Raton Karate & Kickboxing Academy!  Bring you workout clothes, water bottle and get ready to sweat and have a GREAT workout with friends.  Tonight is a GET RIPPED class – using light weights for a high repetition, high intensity class – all to music that will get your energy flowing!  All muscle groups are addressed – plus the continuous movement keeps your heart rate up and moving to the beat!  Each week the workout varies— next week is BOOT CAMP!

See you tonight on the mat!

Come try 30 FREE DAYS at the Boca Raton Karate & Kickboxing Academy. Choose from 5 classes per week that are offered for both kids and adults – a great way to get exercise and learn valuable self-defense skills. Call today for your complimentary intro class. 561-926-1846   www.BRKKA.com

Boot Camp workout at the Boca Raton Karate & Kickboxing Academy

It’s time to get into great shape and learn valuable self-defense and safety practices.  Call for 2 FREE WEEKS at the Boca Raton Karate & Kickboxing Academy.  Schedule your complimentary intro class by calling 561-926-1846   www.BRKKA.com

WORKING UP A GREAT SWEAT AT THE BOCA RATON KARATE & KICKBOXING ACADEMY!

Tuesday night’s Adult Cardio Class got everyone’s attention –  BOOT CAMP!!!!!

20 reps of multiple exercises that give you a full-body workout

Run .25 miles

20 cross knees, hands high

20 push-ups

20 leg lifts

20 prisoner squats (hands behind head/stay on toes throughout entire movement)

20 shoulder presses

20 back lunges

20 mountain climbers

20 calve raises

20 ab crunches

20 ab froggers

20 sec. of holding in plank position

Repeat 5x

It’s time to get into great shape and learn valuable self-defense and safety practices.  Call for 2 FREE WEEKS at the Boca Raton Karate & Kickboxing Academy.  Schedule your complimentary intro class by calling 561-926-1846   www.BRKKA.com

 

 

 

Kickboxing Boot Camp tomorrow night, Tue 8/21/12 at BRKKA!

Come give our Tuesday night cardio classes a try at the Boca Raton Karate & Kickboxing Academy! First class is complimentary! Call to reserve your spot today. 561-926-1846. www.BRKKA.com

This Tuesday, we will combine kickboxing drills with a boot-camp total body work out.

– Dumbbell snatches: squat, lifting dumbbell up to chin, and then up again into a shoulder press. One arm at a time, one min each side.

– Body bar ab crunches: Lie on back holding body bar up in air, both hands, elbows locked. Lift legs from ground, straight up and then lift hips in a reverse curl motion to have feet touch bar. One minute.

– Kickboxing combo partner drills. Cover, jab, cross, hook, roundhouse kicks. 3 min each partner

– Pushups – traditional style – One min.

– Knee ins: Flat on back, hands under hips for support. Bring knees in and out, 1 inch off ground. One min.

– Run .5 miles

– Bi-cep curls using weights or body bar. One min.

– Dips, using bench or chair. One min.

– Full sit ups. Flat on back, sitting up to bring chest to knees. Feet on ground, knees bent. One min.

– Kickboxing combo partner drills. Perry, cross, hook, front leg roundhouse kicks. 3 min each partner

– Chin ups: traditional chin ups on bar. One min.

– Plank: one min bent or straight arm.

– .5 mile run

Come give our Tuesday night cardio classes a try at the Boca Raton Karate & Kickboxing Academy! First class is complimentary! Call to reserve your spot today. 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