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 »