Aerobic Kickboxing Workout

1.0 Warm-ups & Stretches

(8-10 Minutes)

• Large Muscle groups warmed up
• Get moving and get motivated!

2.0 Aerobic Kickboxing

• Continuous activity at a certain defined intensity over an extended period of time.
• Options of high impact and low impact.
• Activity involves combinations of punches, blocks, and kicks
• Check hear rate 5 minutes into aerobics; adjust intensity
• Target Heart Rate (THR) for participants:
• 55-65% Below to average physical conditions
• 70-75% Average physical condition
• 80-85% Very good physical condition

3.0 Bag Work

• Participants rotate through working on bag and "shadow boxing".
• Participants are encouraged to burn calories by intensifying the workout
• Structured combinations of punching and kicking techniques
• Free-flow punches and kicks

4.0 Strengthening & Cool Down

(8-10 Minutes)

• Heart beats should be 20 or below in 10 seconds
• Abdominal work
• Specialized exercises to tone specific body areas.
• Strengthening exercises
• Cool down stretches

*During this workout you wear whatever you are comfortable in.

*There is no physical contact during the workout.

*Check the weekly schedule for the times classes are offered

*Exercises are construct so as to provide both a low impact version for the beginner and a high impact version for the more advanced student.

* All classes of offered at the GAMA Dojo located at 9867B Main Street in Damascus, Md.

* These classes are fun!