Executive Workout

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+

This entry was posted on 10. May 2009 at 06:08 and is filed under speed, strength, stamina, toning, core strength training, flexibility, Boxing, Kickboxing, weightloss, Fitness. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response or trackback from your own site.