Fitness Month 2011 News Blog
Starting Friday 7th January 2011 to Thursday 3rd February 2011!
Come along to join in on the fitness month!The Fitness Month is open to all levels of fitness even if you have not done martial arts at all. You can start at any point during the month come along and see if your fitness improves.
Session Exercise Diary:
Each student will receive an exercise diary each session to complete.
Complete your Programme each week and receive a Fitness month certificate.
Session Exercise Diary:
Each student will receive an exercise diary each session to complete.
Complete your Programme each week and receive a Fitness month certificate.
Please leave your forms with your instructor after the class.
Fitness month will run over a 4 week period starting from 7th January 2011 to the 3rd February 2011.
Session Plan
This is the month plan of what students will take part in.
Each student will have a choice what level they would like to take part in Novice, Intermediate or Advanced.
Week 1
Exercise | Novice | Intermediate | Advanced |
Press ups | 10 | 15 | 20 |
Sit-ups | 10 | 15 | 20 |
Burpees | 5 | 10 | 15 |
Squat Trusts | 10 | 15 | 20 |
Star jumps | 20 | 30 | 40 |
Squats | 10 | 15 | 20 |
Week 2
Exercise | Novice | Intermediate | Advanced |
Bag work hands only | 1 round 1 min | 1 round 1.30 min | 1 round 2 mins |
Rest | 1 min | 30 secs | No rest |
Bag work legs only | 1 round 1 min | 1 round 1.30 min | 1 round 2 mins |
Rest | 1 min | 30 secs | No rest |
Bag work hands and legs | 1 round 1 min | 1 round 1.30 min | 1 round 2 mins |
Week 3
Exercise | Novice | Intermediate | Advanced |
Sparing | Shadow boxing 3 mins | Contact sparing 4 mins Changing partner every 1 min | Contact sparing 5 mins Changing partner every 1 min |
Rest | 2 mins | 1 min | No rest |
Horse riding stance | 1 min | 2 mins | 3 mins |
Week 4
Exercise | Novice | Intermediate | Advanced |
Press ups | 5 | 10 | 15 |
Sit-ups | 5 | 10 | 15 |
Burpees | 5 | 5 | 10 |
Squat Trusts | 5 | 10 | 15 |
Star jumps | 10 | 20 | 30 |
Squats | 5 | 10 | 15 |
Bag work hands only | 1 round 30 secs | 1 round 1 min | 1 round 1.30 mins |
Rest | 1 min | 30 secs | No rest |
Bag work legs only | 1 round 30 secs | 1 round 1 min | 1 round 1.30 mins |
Rest | 1 min | 30 secs | No rest |
Bag work hands and legs | 1 round 30 secs | 1 round 1 min | 1 round 1.30 mins |
Sparing | Shadow boxing 3 mins | Contact sparing 4 mins Changing partner every 1 min | Contact sparing 5 mins Changing partner every 1 min |
Rest | 2 mins | 1 min | No rest |
Horse riding stance | 1 min | 2 mins | 3 mins |
Contact: Sean McCarthy Mobile: (07941) 838 668 Email: kickboxkarate@hotmail.co.uk Web: www.kickboxkarate.com
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