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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14. March 2009 by Kickfit.

Low calorie choices and exercise, such as the Kick-fit 750 -950 burn below, lead to a fit and toned body.

5 Minutes elliptical and( 5x)1 Minute circuits Bike-Rope-Kicks

Kickfit Circuit 3- 5x

Reps per exercise 30-20-10

Upper body & core

30-Bridge and bench

Cardio-60-Round kicks on bag (30 per leg switch)

http://www.youtube.com/watch?v=qGy1Yomb9yQ

20- Push up Row or lunge position row& Cable row

20-single leg triceps extension

Cardio-Bends and thrusts-20

Lower body & core

10-Mountain climber and dead lift (left foot forward –move right left and stand)

10-Mountain climbers and dead lift (right foot forward –move left right and stand)

10 Cross leg lunge and pulse

Deep  Jingas no kick (20) left and right

Alternate fencing move Lunge-10

3 minutes Elliptical,bike,treadmill or jump rope

Cool Down at end

Abdominals

3x Abs and Hamstrings

30-Reverse crunches

Double Leg Bridge for 2 minutes

20-Bicycle Crunches

20-Single leg bridge and hold for 1 minute per leg

10-V ups

Stretch

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

Posted in strength, stamina, Weight Loss, core strength training, flexibility, Boxing, Kickboxing, weightloss, Fitness | No Comments »

7. December 2008 by Kickfit.

Welcome to WordPress. This is your first post. Edit or delete it, then start blogging!

Posted in speed, strength, stamina, core strength training, flexibility, Boxing, Kickboxing, weightloss, Fitness | 1 Comment »