Kickbox Cardio 2: FEEL THE BURN!!!

This is another kickboxing workout which you could use whenever you desire a change in routine. Mix and match exercises to fit your taste. know your body, know your limits, know what works for you.... then work with it. 

Aim for the skies....you will never fail.

Warm-Up

A short two- to five-minute warm-up is enough to loosen your body and avoid the risk of injury in cardio kickboxing:

Spread your arms wide and cross them back and forth in front of your body, touching your fingertips to the opposite shoulder. Repeat for 16 counts.

Squat up and down with legs together, keeping your knees behind your toes. Repeat for eight counts.

Staying in a squatting position, roll your knees around in a circular motion for eight counts. Reverse direction and repeat. Return to a standing position and repeat this motion with your hips for eight counts in each direction.

Position your legs in a plie stance. Squat up and down for eight counts. As you come up, reach your arms toward the ceiling.

Perform 20 jumping jacks and run in place for 20 seconds.

You're ready to begin. If possible, position yourself in front of a mirror so you can check your form and use your own body as a focal point throughout the workout.

Strikes

When performing strikes, or punches, keep your fist tight and your thumb wrapped around the outside of your fingers.

Position your body with left foot forward and hands guarding the face. Choose a focal point in front of you for your punches, such as your own head in the mirror or an object on the wall. This is where you will aim with each strike.

Jab forward with your left hand for eight counts. Next, perform an eight-count cross punch with your right hand--keeping your left foot forward and moving the arm straight across your body. Now combine the jab and cross for another eight counts, alternating left and right hands.

Add in a hook and an upper cut. The hook comes out and around the side of the body, as though you're aiming for the side of someone's head. Aim for underneath the chin with the upper cut. Perform the following sequence at a faster pace (double time) for one minute:

Jab with left
Cross with right
Hook with left
Upper cut with right

Change sides and repeat the entire sequence on the right.

Kicks

Facing forward, lift your left knee straight up and snap out your leg into a front kick, striking out with the ball of your foot. Snap the leg back immediately, then repeat this kick for 20 counts. Repeat on the right.

Demo of a front snap kick

Next, you'll do roundhouse kicks with the left leg for 20 counts. Lift your left knee at an angle, so your leg is parallel to the floor. Snap your leg out and kick with the top of your foot. With each kick, pivot slightly on your right (planted) foot. Repeat for 20 counts, then repeat the sequence on the right.

Now pair your front kicks and roundhouses at a faster pace (double time) for one minute, alternating your left and right   leg as follows:

                                       Front snap kick with left, then right
                                       Roundhouse kick with left, then right

Intervals

For an added challenge, perform any of the following exercises in between sets of strikes and kicks:

Jump rope for one minute.

Hold plank pose for one minute.

Perform 10 pushups.

Perform 20 tricep dips: Place your back to a bench or chair, put your palms on the edge and lower yourself up and down.

Add strength training movements with weights, such as bicep curls, tricep kickbacks and squats with an overhead press.

Lay on your back and perform bicycle crunches for 30 seconds, bringing your opposite elbow to your knee and alternating back and forth.

Cool Down

The cool down brings your heart rate down and lets you stretch your muscles while they're warm. This is the time for static stretching, as opposed to the dynamic stretching of the warm-up.

Starting from a seated position, spread your legs to the sides. Reach for your right foot and hold the position for 10 counts. Repeat this stretch in the center and on the left. Bring the soles of your feet together and press down gently on your inner thigh for a butterfly stretch, avoiding the knee.

Come to a kneeling position and lace your fingers behind your back. Stretch your arms back and hold the stretch for 20 seconds. Cross your right arm across your body, with your left hand holding the arm above the elbow. Hold for 10 seconds, then repeat on the left arm. Breathe in deeply through your nose and out through your mouth, bringing your palms together above your head on the inhale and back to your sides on the exhale. Repeat for eight counts.

Variations

Mix up your cardio kickboxing routine so your body can't predict what's coming next. Implement the variations below anytime you feel your body has plateaued and you're no longer seeing results:

Combine punches and kicks. For instance, perform the jab-cross sequence, and then perform the front snap-kick sequence. Squat down in a plyometric stance as you punch, allowing you to work arms and legs at the same time. Add in squats between sets of punches or kicks. Add five minutes of yoga to the end of your workout.

Kickboxing is a fun way to keep in shape; put on some bouncy music while you're training, and watch your fitness soar to levels unknown.

I hope you are keeping up with this weeks challenge. For added motivation I've added a free gift to today's article. Its Napoleon Hill's "Think and Grow Rich". I do this because I believe that the true warrior not only trains his body, he trains his mind.

Think and Grow Rich

I also added a little something to help you with your nutrition

Eat this---Not THAT!!!!

Remember, I do this because I care about you.... don't fail me

THE LEGALLY MUSCLED ULTIMATE FITNESS CHALLENGE

Its here!!!!! The challenge I promised you.

Can you do any of the following...

150 pushups  

200 tricep dips

200 situps

200 crunches

300 bodyweight squats

50   pull ups

Run 5 miles in 30 minutes

Swim 50 laps in 35 minutes

If your answer is no, then you are a candidate for my ultimate fitness challenge.

This is a 12 week program, aimed at awakening that inner warrior that lurks beneath each and every one of us.

Unleash the warrior within.........

Now, I permit no illusions, Like Navy SEAL training, this program will break you - only the mentally strong will survive and a new, strengthened person will emerge. During this program, you should notice that your strength, agility, and endurance will soar to heights never imagined.   

In this challenge, the Competition is with your self, not with others. Do not be concerned with being better or worse than someone else. My desire is that each day, you go to sleep a little better than when you woke up. Take each day as it comes; know your limits, work with them, and turn them into strengths of their own.

“Given enough time, any man may master the physical. With enough knowledge, any man may become wise. It is the true warrior who can master both....and surpass the result." - Tien T'ai

The sad truth is that many of us have abdicated our role of training the inner warrior, and now we end up being aimless solders that cannot control ourselves, our desires, and our appearance. If you do not initiate the warrior part of man, the dark warrior will always win, even by default or denial.

Nobody wants to fail. Yet in our culture people are struggling to succeed in life. The battles they fight at home, at work, with their finances and in their walk with God can be overwhelming. When marriages starts to unravel or children begin making bad choices, a lot of people withdraw into the comfort of food; they just don’t know what to do!

Do you have what it takes to become an urban warrior?

The Urban Warrior faces each day with the mentality that he must perform to the best of his ability, on every mission he undertakes. This is why they are so successful. Unless you do your best, the day will come when, tired and discouraged, you will halt just short of the goal you desired to reach, and  by halting you will make useless the efforts you have expended on your mission.

A warrior must cultivate the feeling that he has everything needed for the extravagant journey that is his life. What counts for a warrior is being alive. Life in itself is sufficient, self-explanatory and complete. Therefore, one may say without being presumptuous that the experience of experiences is being alive.

"Victory is reserved for those who are willing to pay it's price." - Sun Tzu

I have no doubt that the program below works, but it does take commitment and determination. The exercises are simple, you will not need to learn any fancy movements or use high tech machines.

By the end of this program, you should be able to execute the following exercises:

·         50 pushups in 1 minute

·         50 sit ups in 1 minute

·         100 squats in 2 minutes

·         15 pull ups in 1 minute

·         Run 1.5 miles in 10 minutes.

You should always stretch for at least 15 minutes before any workout; however, just stretching the previously worked muscles will make you more flexible and less likely to get injured. A good way to start stretching is to start at the top and go to the bottom. Stretch to tightness, not to pain; hold for 10-15 seconds. Do not bounce. Stretch every muscle in your body from the neck to the calves, concentrating on your thighs, hamstrings, chest, back, and shoulders.

You must make sure you receive the necessary nutrients to obtain maximum performance output during exercise and to promote muscle/tissue growth and repair. The proper diet provides all the nutrients for the body's needs and supplies energy for exercise. It also promotes growth and repair of tissue and regulates the body processes.

The best source of complex carbohydrates are potatoes, pasta, rice, fruits, vegetables. These types of foods are your best sources of energy.

Carbohydrates, protein, and fat are the three energy nutrients. All three can provide energy, but carbohydrate is the preferred source of energy for physical activity. It takes at least 20 hours after exhaustive exercise to completely restore muscle energy, provided 600 grams of carbohydrates are consumed per day. During successive days of heavy training, energy stores prior to each training session become progressively lower. This is a situation in which a high carbohydrate diet can help maintain your energy.

The majority of carbohydrates should come from complex carbohydrate foods that include bread, crackers, cereal, beans, peas, starchy vegetables, and other whole grain or enriched grain products. Fruits are also loaded with carbohydrates. During training, more than four servings of these food groups should be consumed daily.

Water intake is vital; stay hydrated. You should be consuming up to four quarts of water daily. Drink water before you get thirsty!!! Substances such as alcohol, caffeine and tobacco increase your bodies need for water. Too much of these substances will definitely harm your body and hinder your performance. Supplemental intake of vitamins, as well, has not been proven to be beneficial. If you are eating a well balanced diet, there is no need to take vitamins.

Week 1:

In this week you will perform the following exercises

·         4 sets of 10 Push Ups

     4 sets of 10 Tricep dips

·         4 sets of 20 Sit Ups

·         3 sets of 3 Pull Ups

·         Run/walk 1 mile (don’t bother about time just yet