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)
Plan and Prepare Prepare all your meals for the day in the morning or the night before. Know what you are going to eat and when. Pack food in Tupperware and a cooler if you are going to be away from home a good part of the day. Any time you are caught unprepared and hungry, you have a 100% greater chance of eating poorly than otherwise. This strategy also applies to your exercise regimen; plan for it daily, or else it just won’t happen.
Eat Five or Six Small Meals a Day
Eating small meals every two to three hours keeps your blood sugar more stable and keeps you from going into that “I’ll-eat-anything-in-sight” hunger mode. You cannot afford to miss scheduled meals; doing so will set your metabolism into a confused tailspin.
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!
