BIGGEST LOSER "15" — WEEK THREE

It’s always good to change things up—it keeps the body guessing and makes your workouts interesting. To that end, I gave the group their first Kickboxing workout.

The class starts with some basic movement skills and what I like to call the duck-duck drill. This is where one person swings their hand (slowly) toward their partner’s head, who ducks under it with their hands up. Then the other hand comes at them, forcing them to duck that too.

After that, they learned how to Jab & Cross, using open palms as targets. Along the way, we worked on getting their punching hands tight, and their stances less squared off so they could move better and be smaller targets.

Then they learned how to defend against knee strikes and finally the cover-cover drill, where they don’t have time to duck or move—just place their palms on the front of their forehead and use their arms to cover their face and head.

Once they had the basics, we let them start hitting targets, and that’s when it really gets fun. It also turns into quite a bit of exercise. They did all the drills again with targets, alternating back and forth, along with front kicks to the body, round kicks to the leg, and even jump front kicks!

The group also learned how to sink-tuck-slap so they could fall backward without landing on and hurting their hands and wrists. Then they learned how to sprawl forward so they wouldn’t get hurt that way. Then we added those skills to the training drills. By now, it’s so intense that even a one minute round gets everyone huffing and puffing.

The last part of the class was perhaps the most fun, and certainly the most tasking. Now they applied everything they learned to large kicking pads and heavy bags.

Previously, they’d been working on getting comfortable with combinations, and aiming at a target. Now, the goal is to put as much power as possible in the techniques so they’d have a chance at stopping somebody if they had to.

We did 30 second rounds, alternating between partners on the bag. It sounds pretty easy, but believe me, 30 seconds of full-bore action and hitting as hard as you can is a real gasser!

In the end, they worked out for 40 minutes, and probably burned 60 minutes worth of calories—it can be that intense! Some of the group even stayed after for the next class, which just happened to be—more kickboxing!

This week we had a tie for first place between Amy Church and Jennifer Abernathy, both losing 2.1% of their body weight and 2.8 lbs and 4.0 lbs respectively. Jaymi Warner and laken Pennington tied for second, losing 1.9% and 3.2 lbs and 3.0 lbs respectively. Leslie Shanks was third, losing 1.8% and 3.2 lbs.

This week we had a tie for first place between Amy Church and Jennifer Abernathy, both losing 2.1% of their body weight and 2.8 lbs and 4.0 lbs respectively. Jaymi Warner and laken Pennington tied for second, losing 1.9% and 3.2 lbs and 3.0 lbs respectively. Leslie Shanks was third, losing 1.8% and 3.2 lbs.

As always, if you have any questions, please feel free to contact me through Facebook at https://www.facebook.com/tomdolanfitness !

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: