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 had slacked a little last month due to work and church activities, and didn’t get in the work outs or eating habits like I wanted to, but now I’m back on track! I got up this morning and did the Kardio work out. It was quite the work out! I only made it through 3 rather than the 4 times due to time constraints, but I’m actually looking forward to doing it again. I have to make up for lost time!
Btw, those Cheetos I was missing, don’t miss them so much anymore. I bought a snack size bag last weekend, and I could taste and feel the grease in my mouth, and it wasn’t too pleasant! So, now I remember why I’m not supposed to eat them! J
Thanks Ray!
I’m printing this out and will do it Tues am. I’m going to do tae-bo in the morning, and maybe punch my brother’s bag, since they don’t have one at BB and I can get some punches in prior to class. I’ll have to do shadow boxing for that circuit.
Have a great day!
Kari <a href=”http://www.anchorbayentertainment.com”</enews/fitness_news.html?>
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!
The Kick-Fit Circuit is a way to combine strength training with biking, bag work, rope jumping,
plyometrics, and boxing. It clearly illustrates the concept of multi-dimensional exercise.
You can do this by doing each of the activities in two or three minute circuits, with or
without a trainer, in the gym or in your home. It’s the perfect workout for maximum calorie burn
because your body can never adapt to the exercises since the exercises are constantly changing.You can find a variety of free illustrated training routines at www.kick-fit.com.
The rotational forces present when executing a punch make for a greater calorie burn. The increased
caloric burn is because when the body executes a boxing technique it engages muscles in balance in
all planes. At the point of impact, the body must redirect through proprioception and engage opposing
muscle groups to maintain balance and counter the forces it experiences at impact. The entire
subscapular region and subscapular stabilizers (which include the serratus posterior, latissimus dorsi
rhomboids, subscapularis, levator scapulae, pectoralis minor and the trapezius muscles) all come into
play.
Boxing is a whole body exercise that engages the upper core (transverse spinalis, obliques, and rectus
abdominus) and the lower core muscles (glutes, quadriceps, gastrocnemius, and soleus). This is
important to know in today’s technological society where we sit for prolonged hours at a desk or
in front of a computer. Lack of movement weakens the entire subscapular region. This
translates into neck and back problems as the muscles supporting the head get weaker. Since
the head maintains its weight, people experience headaches and back pain. Additionally,
repetitive motion in the fingers, wrist and elbow leads to strain and overuse of select muscles.
Muscles are synergistic which means that they work together. Thus, if one part of the body is weak,
then it compensates by using other muscle groups to stabilize. This results in strain of muscles
seemingly unrelated to the weaker groups.
Boxing is not only a great way to get in shape but also phenomenal at retaining your youth, vitality
and flexibility because of the amount of dynamic movement it entails. Just look at Will Smith when
he trained to represent Muhammed Ali, Sylvester Stallone for the movie Rocky, and Hillary Swank in
Million Dollar Baby. These people are actors following a boxing regime and the results speak for themselves.