Tabata Tuesday: Kickboxing Core

Here is a glimpse into a new class I am teaching at Georgia Tech. I have combined my 2 of my favorite fitness formats, kickboxing and HIIT. My class uses HIIT timing, kickboxing skills, and conditioning drills to create a high sweat, high rewards, lunchtime workout.

Here is the core workout from today's class:

Inchworm

• From standing position, flex at the hips, and walk hands down to the ground
• Walk hands out to the plank position 
• Walk hands back to feet in forward flexed position
• Return to standing position and raise hands above head
• allow knees to bend naturally as you walk out and in

Down and Up

• From standing position, flex at the hips, and walk hands down to the ground
• With hands on ground walk or hop feet back, land in plank position (for an added challenge add a push up here)
• Walk or hop feet back toward hands
• Stand or hop to standing position 

Participants completed this mixed interval for 4 minutes: 20 seconds/10 seconds for 8 sets. I think this core portion is the hardest part of the workout. But, the class smiled while they worked so I think they liked it.

Today was a good goal day for me. The kickboxing class helped me to exceed my step goals, I got in my plank, and logged more than 45 minutes cardio. I still coming up short on the water. I managed 62oz today and yesterday, but I think tomorrow will be my success day!

Health and Happiness,

L

Disclaimer: This workout was offered in a live class under the supervision of a fitness professional. Attempting any exercise on this site is done so at your own risk. Not all exercise programs are suitable for everyone. Always consult with a physician before beginning any fitness program or attempting any new exercises. 

AFAA APEX Weekend: Kickboxing Certification

Another exciting AFAA APEX weekend has come to an end. I always try and take a certification or attend a workshop when APEX comes to town. This year I decided to try for my Kickboxing Certification.

From the time I started teaching group fitness, I have wanted to get my Kickboxing Certification.  I loved doing Turbo Kick at home and it helped me to lose weight without running. During undergrad at UGA I took Intro to Karate for my fitness requirement; It helped me develop proper form for kicks and strikes and I earned an Orange Belt in the process. When I came to Georgia Tech I took a sparring style boxing class to work on my agility, coordination, and punches. I have used those experiences to teach cardio kickboxing classes over the years. This year I made sure my schedule was open so that I could participate in the Kickboxing Certification.

It was a long day but it was a great investment. I got to meet some great people, gained some new skills, and earned my required CEUs. I look forward to applying some new drills and combos to my next classes. I hate I waited so long to take this cert!

What AFAA Workshop/Certification did you participate in during APEX weekend? Comment below and share your experience.

APEX is the start of my conference circuit. In July I have SCW and Blogfest. Then I usually end the year with September APEX. Let the fun begin!

Health and Happiness,

Larissa

Do you Tae Bo® ?

It is official!


(photo from https://www.facebook.com/event.php?eid=171332826280139 )

Billy Blanks is coming to our Campus Recreation Center at Georgia Institute of Technology

As part of the 11th Annual Billy Blanks® Tae Bo® Fitness Challenge Participants have a once in a lifetime opportunity to work out with Tae Bo® Creator Billy Blanks!!

There will be 2 session, 1 at 3:15 - 4:00pm and the 2nd at 4:15 - 5:00pm it will be held on the 4th floor of our facility. Best part, it is a FREE event for GT Students, Faculty and Staff but participants must register via facebook.

You do not want to miss this amazing opportunity to work out with the Tae Bo master & creator Billy Blanks!

Currently only open to GT students, faculty, and staff.

When and if they open up registration to Alumni and the General Public I will update this post.

Health and Happiness

L

Summer Season Renewals

Time to get the clients geared up for the summer.

After a packed schedule of clients, fitness classes, late nights at work, and prepping for the ACSM certification.  I am trying to lighten my load and improve the quality of my training sessions over the summer, I have narrowed it down to 3 clients, training 5 days a week, accommodating at least 2 sessions a week per client.  Some of them may be doubling up after their individual sessions are complete

We just wrapped up The CRC's Biggest Loser at the end of April.

My team and I were not able to secure a back to back victory, but we did come in a close second in all categories.  Everyone on my team was able to lose weight. We had a total weightloss of over 50 pounds.  2 of my team members lost nearly 20 lbs in 12 weeks, the other 2 loss just under 10.  I feel they all have the tools they need to maintain the weightloss and a healthy lifestyle.

Tuesday Session

1st of the summer session renewals. This client has been working with me for over a year and has loss over 20 pounds and is preparing to run her first 5K.  Tuesday we worked on her speed training we did some 1:2 intervals on the treadmill for about 11 minutes and then took the training outside and ran some hills at a 1:3 interval. We had a great time and a super hard workout.  Basically 20 minutes of vigorous cardio and some strength training to prevent injury to the knees, hamstrings, and calves.  We are modifying the Jeff Galloway 5K program to fit her current training schedule and I got the speed training ideas from my run training with The Atlanta Track Club and the Active.com run training article.  Thursday we meet again for a pace run!

How do you prepare for a 5K?

How do you speed train?

Wednesday Session

Today I had my 1st full session with my newest Biggest Loser alumna.  She is up for trying a few different methods.  Her main goal is weightloss.  We are still experimenting to see what works best for her.  Today she requested a Cardio Boxing based workout.  I was extremely excited to design todays workout.  I think it went really well for her first exposure to my style of kickboxing.  Our circuits include punches, cable and pulley strength exercise, and some sprint work.  The goal was to just keep her body moving, keep her heart rate up, and keep her entertained.  By the time she finished her last sprint she was definitely winded, let me know she was definitely working hard by the end of the workout.  Next week we'll try a racket sport!

Finally getting in a rest day from all the training today.  I was a little disappointed about taking an unscheduled rest day.  But I have to admit, my body needed it.  I aggravated my shoulder during last nights workout and got a chance to ice and rest it.  Back on the grind tomorrow tho.

Health and Happiness

-L-

Busy Busy Busy

Peachtree Road Race: So the peachtree went great for me, finished the 10k in 1:00:28, taking about 2mins off my old time and meeting my goal of 1hr. Next years goal is 55 minutes. I am also considering running the atlanta half marathon...just for fun...the goal being Survival

HERS 3 Day and 12 Week: So I am done with all my speed training time to ease back into the strength training. So I am starting with a 3 day full body toning program, I love this particular program because it only takes 45mins as opposed to my hardcore 1hr plus workouts. It is also supper simple mostly dumbells, med balls, and body weights. I am also doing the HERS 12 week Abs don't know if I am a fan of this program as much, but I havent done the program through its entirety yet. In addition to that I am aiming for 90mins of cardio on my off days, purely for weight loss (rationale: 30mins = health benefits, 60mins = cardiovascular gains, and 90mins weightloss) my cardio will consist of 30mins running, 30mins bike, 30mins eliptical. on training days i like to try and get in 30mins of interval training.

Yesterday was day 1...I hurt!

Time for Group Fitness: So I teach sunday, monday, and tuesday...cardio dance, kick boxing GRAVITY Interval...Tonight I am teaching a cardio boxing workshop in a "train the trainer" format, I'll be helping other fitness instructors who think they're interested in teaching kickboxing learn the basics. Wednesday night is Intermediate bellydance practice with Majida Anwar and Thursday is ATS Tribal practice with Majida. Friday meeting up with fellow instructors for Happy Hour. Saturday the Beyond 300 workout and training with a client followed by ATS Bellydance workshop and Bellydance show.

Phew it is gonna be a busy week of fun and fitness.

Will post my 3 workout plans within the week ... maybe you can find success in them too!

Health and Happiness

-L-