Executive Workout

10. May 2009 by Kickfit.

Summary

<p>The Kickfit participant is a 49 year old male,his occupation is administrative and as such his work day is sedentary. Results after training in the Kick-Fit Program after six months were impressive as the participant was able to go from a three minute in office workout that consisted of 10 push ups and 10 step ups to a forty five minute workout, details can be found below.<p>

<p>The Kick-Fit Executive Workout<p>

Warm up-Spin light and fast no resistance for 3 minutes

Aerobic Progression

Jump Rope 100 reps

Run 5 flights of stairs

60 Round kicks on heavy bag

20 Bodyweight squats

Sprint 10x (30 seconds on  30 seconds walk)

Core Strength 3x

Reps 30-20-10

Bench on exercise ball-35 lbs x 30 reps

Push up row-40 lbs

Squat and high pull-20 lbs

High Intensity Interval Training

http://www.youtube.com/watch?v=kBb-snjTlw0

3 three minute rounds of Boxing-Focus mitt drills and Muay Thai boxing 4 count

<a href=”http://www.kick-fit.com”>kick-fit<a/>

Push ups

100 crunches on exercise ball and 30 hamstring curls with exercise ball.

Stretch

Total time 45 minutes-Calorie burn700-800+

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Keith Bailey’s Super Sculpt Workout

7. May 2009 by Kickfit.

Denver’s Top Trainer Keith Bailey combines some Kick-Fit Methodologies to his own training method and comes up with a high stimulus, super sculpting workout!

Kickfit Circuit

Bike –Weights -Boxing

Strength and Cardio

Warm up

Spin set

Heart Opener

Purpose to dilate blood vessels and prepares fast twitch muscles for the routine

A-Do the following 4x and keep resistance the same

Begin -10 seconds low resistance pedal as fast as you can

Conclude-20 seconds slow

B-At end of 4^th set move into step ups

Step up

Interval training -RPE-6-9

3 –Stand-Minutes rpe 6-7

2-Sit- minutes-rpe 7-8

1-Sprint-minute-rpe 8-9

30 seconds rest at end of interval(keep standing) –lower cadence resistance same

15 seconds all out-dial up

End spin light and fast for 2 minutes

Pre exhaust sets -3 Strength sets./3 KFA Circuits

30/20/10

Chest

Bench on ball-30

Back & Core

Push up row & Burpees-20

Legs Shoulders &Core

Deadlift-Single leg Row-Single leg deadlift(10 each)

Plyometrics

Boxing-chc 10 reps-Blitz crosses-cuc-10 blitz-uppercuts

Kickboxing

Lift Kick-Cross Hook cross

Abs

3 Point Technique

Technique -The Ladder

Crunch and alternate toe touch

Increase each movement by 2 reps up to ten.

Hamstrings

Double leg bridges with weight -Double leg bridge and curl-single leg bridge and curl

 

Stretch  <a href=”http://www.kickfitsports.com”>kickfitsports<a/>.

Upward dog-Downward dog-

What a workout!

Posted in stamina, Weight Loss, toning, strength, speed, Fitness, Kickboxing, flexibility, Uncategorized | No Comments »

Ray Khan’s Kickfit Sunday Kickfit Workout

3. May 2009 by Kickfit.

 Warm up-300 reps on jump rope

Deadlifts and Kickfit Boxing

Rounds and reps-5×10

10-deadlifts followed by 10-heavy bag combinations

Combos-3-5 punches and 2-3 kicks per combination

Basic punches <a href=”http://www.kickfitfitness.com”>kickfitfitness</a>

4 count

Lift kick to jab-hook-cross hook cross

cross -hook- cross -lead round kick and rear knee

Followed by quick stretch,shower and breakfast.

Breakfast

Omelet-2 egg whites 1 yolk -baked salmon and spinach with some cheese and tomatoes and a slice of Rudi’s wheat toast.

Now ready for the world!

Free Fitness info <a href=”http://www.kick-fit.com”>kick-fit<a/>

Basic punches <a href=”http://www.kickfitfitness.com”>kickfitfitness</a>

Posted in strength, stamina, diet, speed, core strength training, Boxing, Kickboxing, flexibility, Fitness | No Comments »

Kick-Fit Core Strength and 600 calorie burn Workout

2. May 2009 by Kickfit.

Warm up

Elliptical/Bike-6 minutes each

Hand walk x12

Objective to build stability in shoulders and core while lengthening the hamstrings, calves and lower back muscles

Stand with legs straight and hands on floor

Belly button tight walk hands out

Do not use hips, knees or quads-take short baby steps

Walk feet back up to hands

Exercises 5 sets x12 reps

Complete each exercise before moving on to the next

Chest and core-Bench on ball feet together and hips up

Back and core-Single leg row

Shoulders-Squat and front raise

Biceps and core-Single leg curl

Triceps-Extensions on spin bike or single leg extension and kickback.

Legs-Squat and step up (right and left)

Abs

Last set end with Abs& hams after cooling down 5 sets x 15-30 reps

Roman chair -&Double leg leg hamstring curl on ball

Crunch on ball-&Single leg curl on ball for hamstring

Pelvic lift-15 &bent knee pulse

1 minute cardio on each listed exercise (bike/bag/jumping jacks)(treadmill/bike/elliptical)(bike/treadmill/bag)(bag/bike/rope)

Repeat Circuit

Stretch at end <a href=”http://www.metacafe.com”>/watch/2357998/kickfitsports_sexy_stretch/</a>

 

Posted in Weight Loss, toning, stamina, strength, flexibility, core strength training, Kickboxing | No Comments »