When the body executes a technique it engages specific muscles for form and structure, in balance in all planes. Time and point of impact trigger all the opposing muscle groups to stabilize those working initially.
<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.
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 4th 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)
I went to the Kick-fit website <a href=”http://www.Kick-fit.com”>kick-fit<a/> and did many of your workouts over the last 6 months. I followed your Basic Nutrition Tips from the diet section and have lost a total of 20 pounds so far .I really miss my Sloppy Joe’s and Cheetos though!
Anyway, I made it through the work out in a little more than an hour, but I only did 3 sets of the step ups and jump ups, and 30 jingas per leg. By the end, I was getting pooped! I didn’t think I could jump up 20 more times w/out possibly falling! Also, circuit 4, with the plank and crunches, was I supposed to do that 5x too? I think I did that twice, and did the abs 3x. I was dying by the end, but it was a good work out!
I measured this morning, and I lost ½ inch around my waist and belly, and ½ inch around my thighs since Jan 20. I thought that was pretty good. I was impressed. I walk pass the mirror and have to take a double take that it’s really my body! Hahaha!