A preview of the Rebel Fitness Guide: -First 8 Pages of the Rebel Fitness Guide -First 7 Pages of the Rebel Diet Guide -First 8 Pages of the Rebel Food Fighter -Part of a Level 3 WorkoutRead More
I must have at least 2 dozen books on martial arts fitness/boxing/kick boxing workout books. There are several I just read and never go back to. There are a few that are like my Bible that I go back to every so often to improve on my offering for clients and martial arts students.
The Gleason’s Gym Total Body Boxing Workout for Women: A 4-Week Head-to-Toe Makeover is one of these books that I go back to every so often. I don’t agree with all their stances and footwork but there are lot of good nuggets in that book that I culled into my Cardio Kick Boxing Class.
Check out chapter 3 on how to “Live Right” by following sensible food plan. If you are interested in working out just like a boxing you came to the right place. Check out The Ultimate Focus Mitt Workout Personal Training Session
More info about this book:
Roca and Silverglade break down all the boxing basics, from how to make a fist and how to stand, to more advanced boxing moves and various ways of jumping rope and include a nutritional plan to maximize results. “The Gleason’s Gym Total Body Boxing Workout for Women” offers the ultimate workout for women who want to look their best, feel their best, and be their best.
World-renowned trainer Hector Roca and owner of Gleason’s Gym (an icon in the world of boxing), Bruce Silverglade, have published boxing secrets for women in The Gleason’s Gym Total Body Boxing Workout for Women. This book outlines a step-by-step program that promises to get any woman into knockout shape in just four weeks.
I found this book to be well done. It has a 4-week workout schedule with three workouts per week. I am on the third week and not only are my arm muscles developing, but they glow when I finish a workout and I feel great. This is a full-body workout – you don’t stand still and push your arms around. In addition to 3-minute round-style combo punches and defense, you jump rope and do strength exercises (push ups, crunches, flutter kicks). The instruction is well-illustrated and the book does a great job of motivating you. This can be an intense workout, but you’ll feel stronger after each one. You really need to put your all into the workout – no half-hearted punches, and no cheating!
More info about American Oldest Boxing Gym
- Gleasons Gym – From School of Hard Knocks to Yuppies with Guppies – http://vanishingnewyork.blogspot.com/2008/03/gleasons-gym.html
- White Collar Boxing – http://dackman.homestead.com/files/Gleasons.htm
- History of Gleasons Gym – http://en.wikipedia.org/wiki/Gleason%27s_Gym
- Gleason’s Announces Second Annual Master’s Clinic and Show (timesunion.com)
- Storied boxing institution Gleason’s Gym staggered by bad economy
Rev up for the new year with our popular Fusion Kick Fit class!! Experience a total body workout class, combining kickboxing, boxing, and cardio drills in a fun-filled, non-competitive and supportive environment.
The next Fusion Kick Fit Session will begin on January 25, 2010 and end on March 10, 2010.
We are offering two time slots for our participants, Monday at 3:45 pm and Wednesday at 5:30 pm. Our classes are a 60 minutes class that will get you in shape and help your relieve stress. We are constantly evaluating our class time offerings so we can accommodate as many of our clients as possible. But if these time slots are not convenient to you, we also have personal executive kick boxing program. Click here for more info: http://www.fusionkickfit.com/ultimate-focus-mitt-workout/
You do not need any previous kick boxing or aerobic exercise experiences to participate in our class. Our fitness programs are suitable for all fitness levels.
Enroll online or by calling the center at 315-398-8354 to secure your spot. Click here to Sign up: http://www.fusionkickfit.com/are-you-ready/
Our cardio kick boxing classes are limited to 8 students per session. This will provide a personal trainer concept to your instruction. Bookings are taken on a first come, first serve basis.
You are advised to book early to avoid disappointment. All you need is comfortable workout clothing and all equipments are provided.
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Get in Shape for the holidays with our Fusion Kick Fit Program!
Spend seven weeks in our fitness program getting to a stronger, healthier, sexier NEW YOU.
Get stronger than you’ve ever been before. Achieve your dream dress or pant size while gaining strength, flexibility, endurance and energy. This is a life-changing experience!
Announcing a brand new time: 5:30 pm – 6:30 pm Monday & Wednesday
Get things going with an exciting and energizing workout! At Fusion Kick Fit, we know how important it is to stay motivated to workout. Our program is Safe, Effective, and most of all, Fun. We incorporate so many different types of exercises in our proven system, that it’s almost impossible to get bored! Most of all, anyone can do it, any level of fitness, any age.
Unlike treadmills and bicycles our classes will keep you interested and engaged without having to learn complicated dance moves or confusing step aerobic routines! But it doesn’t stop there. We rely on our “ABC’s” of fitness, Aerobic Conditioning, Balanced Nutrition and Core Strength Training, as our guide for success. Regular attendance and total commitment to the nutrition guidelines required for best results.
Fusion Kick Fit is starting our Fall Exercise class on Monday Nov 2, 2009 @ 5:30 pm to 6:30 pm
Here are the dates:
- November 2, 2009
- November 4, 2009
- November 9, 2009
- November 11, 2009
- November 16, 2009
- November 18, 2009
- November 23, 2009
- November 30, 2009
- December 2, 2009
- December 7, 2009
- December 9, 2009
- December 14, 2009
- December 16, 2009
- December 21, 2009
The total cost for our engaging, high burning calories workout classes is only $84 for our Autumn session. If you can only participate 1 day a week, no problem – the fee will be only $55
We look forward to seeing you in next amazing workout session.
- Celebrate Daylight Saving Time With a Morning Workout (fitsugar.com)
- Exercise keeps dangerous visceral fat away a year after weight loss, finds UAB study (scienceblog.com)
- Pros and Cons of the Stationary Bike (fitsugar.com)
There are tons of awesome exercises out there to help you build muscle and burn fat. You don’t need to include ALL of these exercises everyday, but it is important to change what exercises your flat stomach workout has every few weeks.
This week I’m going to suggest you try the Stability Ball Dumbbell Chest Press. This exercise offers all the benefits of a chest press while adding some difficulty and allowing you to further strengthen your core muscles.
Every woman should being doing the chest press (its not going to make you look like a man – we now know that there are many benefits of weight lifting for women). The dumbbell chest press builds your chest muscles, which helps to increase your upper body strength. By building our chest muscles we also tighten our triceps. Tight triceps means sexy, toned arms in any sleeveless or strapless dress. This exercise also helps you build sexy shoulders without doing too much shoulder work.
By moving the dumbbell chest press from the bench to a stability ball, we increase the benefits by strengthening your core. In order to keep the stability ball ’stable’ you must engage your core and glutes during the entire exercise. Having a strong core and glutes helps to prevent back injuries in the future, as well as helping you reach your flat stomach goals faster.
Watch the quick video below to see the proper form for this exercise, to prevent any injury.
- Flat Stomach Exercise of the Week – EZ Bar Skull Crushers
- 3 Chest Press Exercises for Tight Toned Arms
- Four Types of Push-Ups to Strengthen and Tone Your Arms and Abs
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Need a new exercise for your upper body to keep your workout exciting? Or are you trying to sculpt lean, sexy arms? Whatever the reason for your need of a new exercise you need to make sure that you add push-ups to your workout today.
Now it might seem weird that I’m telling you to add push-ups to your workout – right? They seem like such a simple exercise that there couldn’t possibly be so many benefits – I agree. However, push-ups are a great exercise to help you further your progress towards a flat stomach and build strength in your upper body.
Doing push-ups is going to help you build muscle (which we all know helps us burn more fat), and also helps our upper body become stronger. Unfortunately, many women lack necessary upper body strength, and push-ups are a great simple exercise to help you increase that strength.
Not only do push-ups benefit your upper body (chest, triceps, shoulders) but doing push-ups correctly will help to strengthen your core muscles. Having a strong core will prevent back injuries and get you to that flat stomach faster.
I think my favorite thing about push-ups – they’re portable! Haha – yes – no equipment required! Plus, you can use your stairs, books, coffee table or even the couch to help you make them more difficult. Personally, I also like to challenge myself and like to see how I get stronger – tracking how many push-ups you can do is a great way to do that. For example – lets say you can barely do one push-up (without going on your knees) – no problem. If you keep trying everyday (doing 10 push-ups on your knees and trying one push-up without being on your knees) – you’re going to see your strength increase and pretty soon you’ll be doing 5 push-ups without going on your knees. Seeing the increase in number of push-ups is an instant picture to show that your hard work is paying off and you are getting stronger.
So – what types of push-ups are there? There are 100s of different variations of push-ups, but I’m not going to show or tell you about all of them. This short video shows four of my favorite types of push-ups that are going to help you get stronger, sculpt lean, sexy arms, and get a strong, tight core.
**Side Note – If you don’t do push-ups with the right form or sag your lower back -they are going to prove to be no benefit to you – you will instead only hurt yourself. Make sure you start off slow and gradually and daily build your strength.**
- Flat Stomach Exercise of the Week – Stability Ball Dumbbell Chest Press
- Four Anytime Leg Exercises for Women – Tighten and Tone Your Legs
- Saturday A.M. Upper Body Workout
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Today workout focuses on maintaining cardio for a 70% max heart rate and incorporating upper body with push ups.
When was the last time you jumped rope? …and don’t say grade school! Jumping rope is a great way to keep your heart rate up and body moving. Try this workout today and you might just fall in love with jump rope again!
Warm up: jog 1200 meter (3 laps around track)
- Push ups; Men 30, Women 20 (Adv = 40)
- 2 minute jump rope (Adv = speed rope)
- 4 rounds, no rest until you have completed the jump rope and then 10 second rest between rounds. Post your time!
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This weekend focus on core strength in every contraction… don’t be fooled, this is disguised as a core workout!
Warm up: 15 minutes on elliptical machine or stair master, 2 sets of 25 push ups
- 40 walking lunges
- 20 superman back extensions
- 20 mountain climbers
- side planks; 30 seconds on each side
- complete 4 rounds for time, post your time!
“Clark Kent is who I am, Superman is what I can do” - Superman (the movie) quote
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Be a ‘Band-It‘ with these resistance band exercises focusing on legs, shoulders, back and chest…
Warm up: run 400 meters (or 1 lap around track), 25 push ups
Workout: (videos below)
- 20 reps chest press
- 20 squat jumps with lower back pull (back pull not shown)
- 20 lat pull downs
- 20 lunges with shoulder press (shoulder press not shown)
- 20 side steps (20 on each side)
- core; 2 minute planks (beginners 1 min)
- repeat 3 times; Make sure to select the proper band width: adv use a thicker tube, beginners use smaller width
Have fun today and Band-It!
- Rock the Band 8/27/09
- Super Set: Chest & Back
- ‘Escape to Witch Mountain’!
Do you workout, or do you train? Do you know the difference between the two? For those of you not aware, I can’t stress enough that there is a difference between the two. Knowing the difference could have a big in how you approach your diet and exercise program. One leaves you spinning your wheels, never really making progress toward your goals. The other takes you to your goals and beyond!
If you don’t know the difference know, Ill explain it for you. Working out is just that. You go into the gym, maybe with no solid plan, you more than likely don’t have a well thought out program, and you probably don’t have a goal you’re trying to reach. You may, actually, have a goal, but how defined is it? Do you want to lose some weight, or are you trying to lose 20 pounds? How are you going to get to your goal? How do you have a defined plan of attack if you don’t have a goal to work towards? Are you going to bench instead of squat because you’re tired from a long day of work? Skimping on the cardiovascular work, or easing up on it because you’ve “Done enough” today? These are the things that happen when you just workout. You get to the gym, do some work, and get out, just happy that you made it in. While I will say that consistency is important, do you really think that its worth your time to go to the gym just to say you went? For those of you who use your gym time as another extension of your social life, there is nothing wrong with working out. But those who don’t…
Train. They have a completely different mindset in the gym. They have distinct goals. They know that they want to lose 20 pounds. They know they want to put 50 pounds on their bench press. They have a defined program to reach those goals, and they execute. They do the prescribed exercises, and don’t skimp on the cardio. Theyre not anti social, but they keep their mind on the task at hand. They’re in it to win it, and they are putting in the work to get to where they want to be.
Do you want to workout, or do you want to train?Read More