TheUltimateFitness;Boxing&KickboxingWorkout

byRossO’Donnell

DemonstrationPhotographsofJoanneO’DonnellCertifiedPersonalTrainer&RossO’Donnell

PhotographstakenatBryonMackie’sBigtymeFitness&Boxing,Orangeville

©Copyright2005RossO’Donnell.Allrightsreserved.Nopartofthispublicationmaybereproduced,storedinaretrievalsystem,ortransmitted,inanyformorby

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ContentsCHAPTERONEIntroductionCHAPTERTWOGettingStartedCHAPTERTHREEWarm-Up&StretchingCHAPTERFOURResistanceTrainingCHAPTERFIVECardioTrainingCHAPTERSIXAbdominalsCHAPTERSEVENBoxing&KickboxingCHAPTEREIGHTFitnessforAnyAgeCHAPTERNINENutrition&HydrationCHAPTERTENHelpfulFitnessTipsCHAPTERELEVENEquipment&HandWrappingCHAPTERTWELVEPunching&KickingTechniquesCHAPTERTHIRTEENPadHolding&HeavyBagsCHAPTERFOURTEENBoxingCombinationsCHAPTERFIFTEENKickboxingCombinationsCHAPTERSIXTEENAgilityExercisesCHAPTERSEVENTEENResistanceTrainingExercisesCHAPTEREIGHTEENCHAPTERNINETEENSampleWorkoutCHAPTERTWENTYBeginnerWorkouts&JournalsCHAPTERTWENTY-ONEContenderWorkouts&JournalsCHAPTERTWENTY-TWOChampWorkouts&Journals

DedicatedTo

MyparentsRossSr.andLorraineO’Donnell

Specialthankstothefollowingpeoplewho,eachintheirownwayprovidedmewiththemotivationandencouragementtocompletethisbook:

BrittanyO’DonnellLenO’DonnellJaniceShepherd

Catherine&KaitlynSchneiderBruce&DoreenBarber

CHAPTERONE

Introduction

AbouttheBookWelcometothe21stcenturywherewehavebecomeasocietyof“multi-taskers”and can incorporate that mind set into our fitness training. Over the last fewyearsboxingandkickboxinghavebecomepopular formsof fitness training inNorth America for those looking to progress beyond the Tae-Bo, aerobic-kickboxingandboxercisetypeformats.

This book details how to get a calorie burning cardiovascular and resistanceworkout combinedwith learning valuable self-defense skills. The routines arealsodynamiteways tobuild self-confidence,agility, coordination, staminaandrelievestress.

Completewithawidevarietyoftopicalinformationonbothgeneralandspecificcomponents of fitness, it is professionally detailedwith over 300 photographsdepicting every punch and kick technique combination. From the warm-up,strengthexercises,abroutinesandcooldownstretches it isdesignedtoensuresafetyandefficiencyinplanningyourfitnessregiment.

The exercises are fully explained, and sampleworkouts are provided allowingyou todetermine the intensityofyourworkoutbasedonyour fitnessandskilllevel. Tailored to your goals, it makes an ideal, fresh, innovative andpersonalizedworkout.

The training can be structured into two or threeminute roundswith 30 to 60

secondreststoreplicateactualboxingandkickboxingrounds,enhancingmentalfocusbyconcentratingonthevarious,challengingandstressrelievingkickandpunchcombinations.Itcanalsobeimplementedasthecardioportionorwarm-uptoyourregularroutineorasanadditionalalternatesessionformattailoredtoyourgoalsandneeds.

All theequipmentrequired, likeboxinggloves,heavybagsandfocuspadsareportableandtheinitialexpenditureisfairlymodestcomparedtoelaboratehomegyms.Theadditionalstrengthandresistanceexercisesincorporatingthestabilityball,medicineball,resistancetubingandfreebodyexerciseskeeptheprogramunique,easytomodifyandcanbetakenwithyouwhentravelingoratwork.

So grab yourwraps and gloves and get ready to punch, kick, bob andweaveyourwaytofitness.

IntroductiontoNewInstructors

A fitness boxing or kickboxing program consists of a two to three houreducationalworkout,intendedtointroducetheparticipanttothefitnessbenefitsderived from fitness boxing and kickboxing. Boxing gloves and wraps arerecommended and foot and shin guards optional. No one should ever strikeheavybagswithoutproperhandprotection.

Theclassstartswithawarmupcardioexerciseofeitherairattackmovesoraskippingworkout.TheInstructorthendemonstratesthepropertechniquestobeutilizedduringthesessionahead.Theparticipants/instructorwillselectpartnerswithconsiderationfortheopponent’ssize(thepartnerswillbeofsimilarheight,weight, fitness and skill level). This segment of the workout will be used topracticegoodboxingandkickboxingtechniques.

Thesession thenmoves intostrike,kickandpunchcombinationsstructured intwo or three minute rounds to simulate a competitive match. Round timerssignify the start and endof each roundwith a 30 to 60 second rest andwaterbreak. During each round, one partner will be the striker and one thedefender/pad holder. Each combination will be predetermined so that bothpartnersareawareofandpreparedfortheroutine.

Amore vigorousworkout is utilized for advanced classes and participants areable to work in partners on more complex combinations or on free-standingheavy bags. (Optional sparring classes can be made available for advanced

participants.)

All classes concludewith strength, abdominal and back exercises followedbystretching.

FitnessBenefitstoParticipants•FatLoss•StressRelief•Flexibility•EasytoLearn•IndividualInstructions•Toning•Safety•Variety•Self-Confidence

Back in the 1950’s there were those exercise machines with belts that weresupposedtoshakethefataway.Thankfullywemovedforwardfromthere.Inthe80’sand90’sfitnessenthusiastsflockedtoclubsforaerobicsteptraining.Timesandtrendsarechangingagain.Welcometothe21stcenturywherewehavehadthe good fortune of being introduced to new and fabulously effective trainingmethodssuchasPilatesandtheStabilityBall.

Through vast resources via the internet, you have the opportunity to educateyourselfonavarietyofnewandinnovativetechniquesandfitnessprograms.Wehavebecomeasocietyof“multi-taskers”sowhynot incorporate thatmindsetinto our fitness training.Over the last couple of years boxing and kickboxinghave become some of the most popular forms of fitness training in NorthAmerica.The reason for this is,youget thebest cardiovascularand resistanceworkout ever and learn valuable self-defense skills all at the same time.Althoughsparring isanoption foradvancedstudents,98%ofparticipants joinstrictly for the fitness. Like boxing classes, that have become immenselypopular,fitnessboxingandkickboxingoffertheopportunitytotrainlikearealboxerorkickboxer,gainingallthebenefitswithouthavingtogetinthering.

Studiesconductedhaverevealedthata4560minuteboxingorkickboxingclasscanburnoff600-800calories.

Inaddition to theweight loss,youarebuilding leanmusclewhich raisesyourmetabolism burning calories at rest and toning the whole body. The kickingexercisesconcentrateonthethighs,hipsandbuttocksunlikeanyotherworkout.Byutilizingpartner trainingyouget the increasedmotivationandcommitmentthatmakes it ideal forcoupleswanting toworkout togetheror regular trainingpartnersofanyageor fitness level.Unlike the traditionalaerobicsclasswhereeveryone is stayingat the samepace,your intensity isdeterminedbyyouandyourpartner.

Theuseoffocuspadsandheavybagsprovidesatremendousformofresistancetrainingthatagainbuildsleanmuscleandhastheadditionalperkofincreasingbonedensity.

The partner training is structured into two or threeminute rounds to replicateactualboxingorkickboxingrounds inacompetitionand isadynamiteway tobuildskillandstamina.Thementalaspectofthetrainingbuildsselfconfidenceknowingthatyoucandefendyourselfaswellasastressrelieverbeingable toblowoffsomesteamafteralongday.

Once you’ve learned the basics, the combinations are endless providing forconstantvarietyinyourroutine.Thestretchingexercisesthatareanintegralpartofboxingandkickboxingtrainingenhanceflexibilityandrangeofmotionthataresocrucialinoureverydaylives.Boxingandkickboxingarealsogreatwaystoimproveagility,enduranceandcoordinationtocarryovertoothersports.

Sokickstartyourfitnessprogramtodaywitharoutinethatpacksapunch!

GoalSettingandRecognitionAs in most training and fitness programs, participants are divided into threecategories: Beginners, Contenders (intermediate) and Champs (advanced).Fitnessboxingandkickboxingaredesignedadhering toproper techniquesandfitness related benefits, which usually can be realized within six to twelvemonths. Unlike martial arts that take years of diligent training to attainproficiency and ascend through the rank belt structure, fitness kickboxing isdesigned adhering to self-defense techniques and, again, the associated fitnessrelatedbenefitsareoftenrealizedwithinsixtotwelvemonths.

Likemanyotherfitnessprogramsthatofferpins,certificatesofaccomplishmentsand other forms of recognition, fitness boxing and kickboxing can offer anincentiveorrecognitionprogram.

The recognitions are established at the discretion of the club/instructor on thebasisoftheparticipantdemonstratingbasictechniquesinaccordancewiththeirlevel of training, fitness improvement and adherence to all aspects of theprogram.Thelevelsprovideforshort-termandlong-termestablishmentingoal-settingoveratwelvemonthperiodandlonger.

Itisgenerallyacceptedthatfitnesstrainingyieldsitsmostnoticeablebenefitsinthe first eight to twelve weeks. Therefore the Beginner program should bestructured over a two to threemonth period.Once you can demonstrate basiccompetence in the prescribed techniques, (2-3 move combinations) and areprogressingtowardsyourownfitnessgoalsyoucanmoveonto theContenderworkouts.

TheContenderlevelusuallylastsfromtwelvetotwentyweeks,andimplementsmore physically challenging training and combinations (3-4 movecombinations).

Finally, the Champ level incorporates much more complex and physicallydemanding cardio vascular andmusclemovement patterns aswell as optionalsparring*.

NOTE:

*BoxingSparring:

Only under the supervision of a trained certified boxing coach in accordancewithBoxingOntario&C.A.B.A.rulesatrecognizeregisteredBoxingClubs.

*KickboxingSparring:

Only under the supervision of a trained sport kickboxing instructor ormartialartsinstructorandsubjecttoclubrules.

HistoryofFitnessBoxing&KickboxingIn the 1990’s, “Boxercise” aerobic classes became very popular but left theparticipantswanting to advance theirworkoutswithout actually getting in theringtocompete.Bythelate1990’srealboxingandboxingworkoutshadbegunto reach themainstream. However, there was a lack of quality highly trainedprofessionalsandclubstoconducttheseintenseworkouts.

KickboxinghasitsrootsinmartialartsandbeganasasportinNorthAmericaintheearly1970’sasafullcontactcombatsportalternativetokaratecompetition.

The attraction is the full contact aspect of the sport of kickboxing whichcombinesboxingpunchesandmartialartskicks.Toproperlylearnandimprovein kickboxing you must learn to box and to kick. Martial artists becominginvolved in kickboxing soon adopted the boxing stance as opposed to thetraditional bladed (sideways stance) which is awkward and ineffective in thesport.Rulesandprotectiveequipmentwereimplementedduetoincreasedriskofinjury, but the sport is still not sanctioned in many parts of North AmericaincludingOntario.

People began trying fitness boxing and kickboxing as alternatives to the“traditional gym” and have found the most fun, motivating and challengingworkoutsthattheyhaveeverexperienced.

Relieve your frustrations from theworkday and vent your aggressions as youpunch, kick, bob and weave your way into the best shape of your life.Experiencethethrillofhittingaheavybag,punchingafocuspadandkickingashieldwhilelearningselfdefense.Jumprope,workthespeed-bag,shadowbox,complete the agility kickbox-circuit orworkon the core stability ball strengthtraining exercises designed to rip killer abs, tone your muscles, build yourenduranceandshapeyourphysique.

CHAPTERTWO

GettingStarted

The“DoitYourself”FitnessTest-BeforeYouStartMany peoplewant to start a fitness program at home and keep track of theirprogressbutaren’tsurehowtodeterminetheircurrentfitnesslevelswithregardsto strengths and weaknesses. To conduct your own test requires no specialequipmentandallowsyoutorecordyourpersonalresults.Theresultswillgiveyouabenchmarkastowhereyoustarted,strengthsandweaknesses,motivate,assistinthegoalsettingandgiveyouawaytoevaluateanddirectyourexerciseroutine. The following is a very simplified home fitness test you can performyourself.Youwant to includecardiovascularendurance,core,upperand lowerbody strength and flexibility. Remember since you are just starting a fitnessprogramdon’toverdoit.Safetyisthemostimportantfactor.

1.CardiovascularEndurance:You canwalk or run a pre-measured one-mile distance and time yourself. Tocheckonimprovementsafteryouhavestartedaprogramrepeatthesametestingprocedurelaterandcomparethetimeittooktowalkorrunthemile.

2.UpperBody:

Pushups are a good indicator of upper body strength. Perform either male orfemale(fromtheknees)stylepushups,going,allthewaydownuntilyournosealmosttouchesthefloorandall thewayupuntilyourarmsarefullyextended.

Doasmanyasyoucanandlogthescore.

3.Core,Abdominals&Back:Partialsit-upsaretobeperformedbylyingonyourbackonthefloor;legsareat90degreeangleswiththesolesofyourfeetflatontheground.Placeyourpalmsonyour thighsand,bycontractingyourabs, raiseyour torsoupwarduntilyoubringyourfingerstothetopofyourknees.Doasmanyasyoucanwithproperformandlogthescore.

4.LowerBody:Squatscanbeaneasyindicator.Sitattheedgeofachaironwhichyourkneesareatrightanglestothefloor.Standupandsitbackdownjustbarelytouchingthe chair and immediately stand back up. Repeat until you cannot properlyperformanymorerepetitionsthenlogthescore.

5.Flexibility:Standwithyourfeet togetherand legsperfectlystraight,bendat thewaistandkeepyourpalmsparalleltothefloor.Loghowcloseyoucometoplacingyourpalmsflatonthefloor.

Perform all the components of the test again in eight weeks to monitor yourprogress.

CalculatingYourTargetHeartRateTrainingZoneTargetHeartRate=220-AgexRange

Range=(60%to90%ofMax.HeartRate)

bpm=Beatsperminute

Beginners and less fit individuals should strive for60-70%ofmaximumheartrateandmorefitexperiencedexercisersshouldstrivefor70-90%.

Example:20yearoldbeginner

220-(Age)20X0.60

=120bpm(60%)

0.70=140bpm(70%)

Dividethebeatsperminutebysixtogiveyouyourbeatsper10-secondcount.

Youcancheckperiodicallyduringyourworkoutbystoppingandplacingyourfingeronthecarotidarteryinyourneckandcountingthebeatsfor10secondstoensureyouarestayinginyourtargetheartrange.

BacktotheBasics-TheComponentsofFitnessMany times fitness enthusiasts get caught up in advanced or sport specifictraining programs and forget about the basics.Beginners need to learn properformandtechniquetobuildon.Advancedparticipantscansometimestakeastepbacktothebasicstocorrectnewlyacquiredbadhabits.

There are four primary areas of concern and five secondary factors affectingyour total fitness level. Keep in mind that each must be considered to attainoverallfitness.

PrimaryComponentsofFitness

1.BodyComposition:Thisreferstotheproportionofleanmasscomparedtofat.ThisisoftenequatedtoBodyMassIndex(BMI).AhighBMIreading,generallyover27,isassociatedwithmanyhealthrelatedrisksincludingheartdisease,highcholesterol,diabetesetc.See“MuscleBuildingGuidelines”onpage18.

2.ResistanceTraining:Thiscaninvolvetraditionalweighttrainingwithmachinesorfreeweights.Itcanalsobeaccomplishedbyusingfreebodyexercisesorstabilityballtraining.

Targetyour trainingsessions tomeetyourgoals,usually2-3 timesaweek.Totone, keep the resistance light and the reps high, 12-15. To build, keep thenumber of reps lower, 8-10 and the resistance heavy. Resistance trainingimproves posture, prevents and reduces the likelihood of osteoporosis andreduceslossofmuscleduetoaging.SeeChaptersFourandSeventeen.

3.CardiovascularTraining:Trytokeepphysicallyactive30minutesadaywithwalking,bikingorwhateveryou enjoy thatwill give your heart aworkout. For trainingpurposes train 3-5timesaweekinyourtargetheartratezone.See“CalculatingyourTargetHeartRate Training Zone” above. Cardiovascular fitness reduces the risk of heartdisease,normalizesthebloodpressureandlowerstherestingheartrate.

4.FlexibilityTraining:Thisshouldbedonebeforeandaftereachtrainingsession.Beforeworkingout,utilizedynamicstretchingmimicking theroutineyouareabout toperformandkeep the range of motion to 75%. After your exercises, with warm musclesperform full body stretching ensuring that you exhale while lengthening themusclesandholdeachstretch forat least10-30seconds.Stretchingalsohelpsrestore the natural length to the tendons and ligaments as well as reducesincidenceofinjuryduringtrainingoreverydaytasks.SeeChapterEighteen.

SecondaryComponentsofFitness

Theseinvolveskillsandabilitiessuchasbalance,coordination,agility,reactiontime, speed andmental capacity (to train).Whether you are an elite athlete orjust starting a fitness program, everyone can gain sports performanceenhancement or better everyday functionality by improving these components.Whatever yourmotivation is to stay fit or get in shape, start offwith awell-balancedprogram,stickingtothebasicsandbuildingslowlytoensureasafeandefficientroutine.

Some people are training for muscle mass, some for weight loss, increasedcardiovascularefficiency,strengthorflexibility.Forthoseofyouwonderinghowto start or change your fitness routine tomatch your desired results, here aresomesuggestionstopointyouintherightdirection:

1.WeightLoss:Weighttrainthreetimesaweekusinghighreps15-20for3-4setswithverylittlerest between sets. This will help by toning themuscles. Do cardio work likewalking,running,cyclingetc.startingwiththreetimesaweekfor15-20minutesat60-70%ofyourmaximalheart rateandslowly increase to85%3-5 timesaweek.Youmustalsomonitoryourcalorieintaketoensureitisupto500calorieslessperdaythanyouexpendinordertosafelyaimforaone-poundweightlossperweek.See“YourCalorieCountingCalculation”onpage37.

2.MuscleGain:Train with resistance including machines and free weights 3-4 times a week.Increasetheweightuntilyoucanonlyperform3-4setswithamaximumof8-10reps.The last repof each set shouldbe tomuscle failurebutwith strict form.Restaboutoneminutebetweensets.SeeChapterFour.

3.Strength:Thisrequires3-5setsusingatleast80%ofyour“onerepmaximum”(1RM)anddroppingtherepstobetween2-6.Todetermineyour1RMcalculate(weightXrepsX.03)+weight=youronerepmax.Restabouttwominutesbetweensets.See“MuscleBuildingGuidelines”onpage18.

4.CardiovascularEfficiency:Keep these in mind: Frequency, Intensity, Time and Type (F.I.T.T.). Slowlyincreasefrom3 to5daysaweek.Elevate themaximumheart rate rangefrom60%to85%.Graduallyincreasethetimeyouareperformingthecardiofrom15

minutes up to 50 minutes. If it is not your goal to lose weight you mustremembertoincreaseyourcaloricintaketooffsettheexpenditureofcalorieslostduringtheworkout.

5.Flexibility:Perform stretches 5-7 days aweek regardless ofwhether you areworking outthatday.Alwayswarmupwithatleast5-7minutesoflightexerciseordynamicstretching.Stretchallthemajormusclegroupsfortwosets.Holdeachstretchfor10-15secondsatyourownfullrangeofmotion,exhalingduringthemovementandavoidingbouncingmovements.

FittingSMARTFitnessGoalsintoYourProgramWhenitcomestofitness,yourprogramshouldfityourgoalsandwhatyouneedareSMARTgoals.Thereasonmostattemptsatfitnessprogramsareshortlivedisnotthefactthatyoucan’tachievethem;ratherit’sthatyouhavesetunrealisticgoalsthatquicklybecomemoraledefeating.BysettingSMARTshortandlong-term goals you are more likely to stay committed. To beak it down SMARTstandsforSpecific,Measurable,Attainable,RealisticandTimeTargeted.

Takethetimetoplanyourprogram,rememberingthatfailingtoplanisplanningtofail.Let’saddresseachfacetoftheSMARTgoalsprincipal.

SSpecific:

Knowwhatit isthatyouwanttoaccomplish.Tosay:“Iwanttogetfit”istoobroad ranging and very difficult to assess. Ask yourself what needsimprovement.Take the fourmaincomponentsof fitnessandwriteout specificgoals, be it body composition (leanmuscle vs fat), increasingmuscle (musclemass,strength,powerorendurance),cardiovascularimprovementorflexibility.

MMeasurable:

Howwillyouknowwhenyou’veaccomplishedyourgoals?Clearlydefineyourgoalssoyoucanrecognizewhenyou’vereachedthemforbothshort-termandlong-term.Forallyourgoalsmakesureyounotewhereyouarenowandwhereyou want to be and chart your progress. For example: if it’s cardiovascularfitness,checkyourheartratebeatsperminuteduringyourroutineandchartitsothatyoucanseethereductionasyouprogress.

AAttainable:

Canyoupossiblyreachyourgoals?Ifyoudecideyouwanttoloose50poundsin amonth you’ve set an unattainable goal.A SMARTweight reduction goalwouldbeonetotwopoundsaweek,doingitsensiblyandsafely.

RRealistic:

Isitlikelyyoucandoit?Ifyouhaveahecticscheduleandyouhavesetagoalofgettingtothegymeveryday,youmightwanttore-thinkyourgoal.Youmightsetagoalofgettingtothegym3timesaweekforyourshort-termgoalandre-assesitinacoupleofmonths.

TTimeTargeted:

Howlongwill thistakeandsetatimetable.Gettingthoserock-hard,“six-packabs”intwoweeksispressingthetimetargetabit.Mostshort-termgoalsshouldbetimetargetedfor8weeksandlong-term6-12months.

Consider your current fitness program or lifestyle and ask yourself: Whatworked in the past and what didn’t work? What do you need to develop?Considernewandexisting ideasandalternatives.Whatgoalswillyouneed toset in order to achieve the desired results?What behaviors need to change tosupport this direction?With these questions answered, or at least considered,startsettingyourSMARTgoalstostaycommitted.Performallthecomponentsofthetestagainineightweekstomonitoryourprogress.

PuttingYourBestFootForwardShoe manufacturers and athletes have been working closely with researchersoverthelastfewdecades.Theresultisadvancementsindesignthatcontributetoimprovedsafety.Shoesarebuilttosupportandabsorbshockinthefeet,anklesand the restof thebody in theareas thatwillbemostaffectedduringspecificsports.

If you are a runner you should get proper running shoes.Good running shoeswill have awell-padded soul to absorb anddisplace yourweight fromheel totoe.Theforceonyourbodycreatedwhile runningcanbeequal to three timesyour bodyweight on each impact.They should also havegood tread to avoidslipping.

Ifaerobicsclassesareyourthingyouwillbemovinglaterallyalot.Thisrequiresmoreanklesupportandlesstreadtoavoidcatchingonthefloorandtwistinganankleorknee.

Indoorsportsonsmoothfloorslikebasketballorlacrosseinwhichrunningandquickforwardandlateralmovementsareinvolved,requirehightopshoeswithgreatanklesupportandsmoothtreadtoavoidunexpectedgrippingonthefloor.

Cross trainers are probably theway to go formost peoplewho participate inseveral activities. They are, just as their name indicates, a cross between theother shoes. They aremid height at the ankle and havemedium tread. Theseshoes would be perfect for normal gym use, lifting weights, working withstationarycardioequipmentoreven lowimpactbodysculpt typegroupfitnessclasses.

For thoseofyouwho just like togo forawalk therearewalkingshoes.Theyhavealowtop,mediumcushiononthesoulsandmediumtread,whichisidealforshoppingorwalkingtowork.

CalculatingYourBodyMassIndex(BMI)

Haveyoueverbeen toadoctor’sofficeandseen theheightandweightchartsandwonderedwhereyoufitin?Asasociety,weareobsessedwithweightandruled by the almighty scale. The body mass index scale is fairly simple tocalculate and provides for a general guide to the benefits and risks associatedwithyourweightasproportionatetoyourheight.

Example:a25-year-old

5’7”weighing150lbs

Step1:converttometric

5’7”=170cm

150lbs.=68kg

Step2:convertcmtometers

170+100=1.70thensquareit

1.70x1.70=2.89

Step3:dividetheweightbytheheightsquared

68+2.89=23.5

BodyMassIndexis23.5

Asageneralguidelineconsiderthefollowing.IfyourBMIis lessthan20youfall into the “underweight” category andmay experience somehealth risks. Ifyou fallbetween20-25BMIyouare in the “normal” range.Thoseup to a27BMIcouldbeslightly“overweight”andthoseover30couldfaceconsiderablehealth risks such as diabetes, heart disease and problemswith elevated bloodpressure.

What theBMIdoes not take into consideration is the fact thatmuscleweighsmorethanfat.Therefore,averymuscularpersoncanhaveahighBMIyetbeinexcellentphysicalconditionandhavelittlehealthrisk.ConverselyapersonwholacksleanmuscleandcardiovascularconditioningcanhaveaBMIthatfallsintothe normal range yet have considerable health risks due to their poor fitnesslevel.

Thepointofthisexerciseistomakesureyouconsideryourfitnessandactivitylevelswhendeterminingifyouneedtoloseorgainafewpounds.

KeepingaFitnessJournalThebeginningof anewyearor the start of anew fitnessprogramareperfecttimestostartkeepingafitnesslogormoreaccuratelyajournal.

A fitness journalwill note times, speed and duration of cardio sessions or thepounds,setsandrepetitionsliftedinstrengthtraining.Yourjournalshouldgoacouple of steps further and not be limited to the actual workout. It shouldinclude:shortandlong-termgoals,eating,drinking(especiallywater),sleepinghabits, and of course your workouts. You may be working out faithfully butfailing to eat right, hydrate or get enough sleep. Without gathering all theinformation youmay find yourself in a quandary as towhy you aren’t seeingresults.Youmayneedmajor changes inoneareaandminor subtle changes inanother.

Acompletejournalwillalsoraiseyourlevelofcommitmentandaccountability.Youwillbeabletomorereadilyidentifypoorhabitsorpatternsinyouractivity.Patternsineatingareusuallythefirst thingthatwill leapoutatyouwithinthefirstmonth.Youwilllikelynoticecertainmealswilleitherincreaseordiminishtheefficiencyofyourworkout.Onceyouputpentopaperyouarealsomoreapttobeconscientiousaboutyourwaterintakeduringexerciseandonadailybasis.

Besure toalso includea rewardsysteminyour journal.Don’t fall into theallworkandnoplaysyndrome.Mostpeoplewillworkharderiftheyknowthereisalightattheendofthetunnel.Thisiswhy,attheveryleastonamonthlybasis,youshould take timetoenjoyabreak.Missaworkout,eataforbiddendesert,sleepinorgooutandbuysomenewclothes.

Anotheroneofthebiggestpitfallsistorecordonlyeitherthegoodorthebad.Your journal shouldbe as complete aspossiblewithboth thepositive and thenegativeaspects.

Be careful how you measure or evaluate your successes. The most commonmeasureinafitnessprogramistheweightscale,buttrytoonlyweighyourselfonce a month. Use other means such as improved cardio endurance, morestrength,havingyourclothesfitbetterorjustplainfeelingbetter,beyourguideandbesuretonoteit.Itdoesn’tallhavetobeempiricaldata.Howyoufeelandhowyoufeelaboutyourselfarejustasvaluableinformationtoincludeinyourjournalasthenumbersonthescale.

Remember, write in your journal daily when it is fresh in your mind and behonestwithyourentriessoasnottocheatyourself.

CHAPTERTHREE

Warm-Up&Stretching

Warm-UpThewarmupportionofyourexerciseroutineisveryimportantandshouldnotbebypassed.Ifyouhaveeverjumpedintoafitnessclassor intoyourworkoutand found the first couple of minutes of cardio or the first sets of resistancetrainingmadeyoufeeloutofbreathyoucanappreciate thesignificanceof thewarm-up.

Duringthefirstfewminutesofexerciseyourrespiratorysystemisinastateofoxygendeficitandwill fatiguequickly ifnotgivenanadequateopportunity toadjust to the workload. The warm up is necessary to gradually prepare themuscles,mostimportantlyyourheart,fortheexerciseahead.

A proper warm-up can be as little as three minutes for an advanced athletecapable of understanding their body or can be ten minutes for beginners toensureelevationofyourheartratebyatleast40beatsperminute.

Asanexample, ifyour restingheart rate is75beatsperminuteyourwarm-upshouldbringitupto115.Thismayseemhighforsomebeginnerswhomayfindthat their warm-up based on their resting heart rate will enter into their agepredicted target cardio training zone. If this is the case you should seekprofessionalguidanceonpreparingyourworkout.

Thewarmupcanrangefromwalkingonatreadmillfornewexerciserstomore

complex low intensity dynamic movements used as a rehearsal of themovements to be performed during your routine. For boxers and kickboxers,skippingandshadowboxingforaroundortwoistheperfectwarm-up.

Weallhavegooddaysandbaddays, so toodowehavehighenergyand lowenergy days. The warm-up gives us a chance to get our mental focus on theworkoutandsome time toevaluateourenergy level. Ifyourenergyfeelshighthatdayyoumaywanttoalteryourworkouttoincreasetheintensityandifit’satthelowerendofthescale,decreasetheintensityaccordingly.

Otherthantheincreasedheartbeatsperminute,youcanassessyourwarm-up’seffectivenessbyobservingphysicalchanges toyourbody.Watchforyourskincolour to get just a little reddish, your muscles should feel warmer, a littleperspirationshouldappearandyoushould feelyourbreathingpattern increaseslightly.

When you have warmed up successfully, decide whether you will stretch orcontinueintoyourcardiotrainingzone.Thedecidingfactoronthatissueis:willstretchingassistintheexerciseIamabouttodo,suchaskicking,orisitbesttokeep going and maintain the elevated heart rate? That is truly an individualdecisionasmanyfitnessenthusiastshavedoneitbothwayseffectively.

Stretching101Stretching is probably one of themost neglected parts of fitness training andhealthingeneral.

Manypeoplewilltakepartinafitnessclass,workoutorworkaroundthehouseandquicklymoveontothenexttaskbecausetheyareinahurrytogetgoing.Byscurryingalongyoumissaveryintegralcomponentofyouroverallfitness.Takefiveminutesprior to theactivity todosome lightcardiomovement toslightlyraisethebodytemperaturebeforestretching.

Never stretchwithout awarm-up.Coldmuscles arenotpliable andyoucouldcauseslighttearstothemuscles.Dynamicstretches(performedduringawarm-uplimitingtherangeofmotiontoabout75%)andmimickingthemovementsoftheroutinetobeperformedwillallowthemusclestobemoreelasticinnatureandpreparedfortheworkahead.

Whether it is aerobics, resistance/weight training, going for a walk or doinghousehold chores you are repeatedly contracting the muscles. The heavier or

moreintensetheactivitythemorecontractionthatisinvolvedrequiringnotonlythe muscles, but also the connective tissue, tendons and ligaments to beshortened and stressed. Stretching restores the natural length to the muscles,tendonsand ligamentsand increases the rangeofmotion to the joints.Greaterrangeofmotionreducesdegenerationof thejointsaswellas theriskof injuryduetotightnessandinflexibility.

Intensephysicalactivitycausesabuildupoflacticacidinthemusclesthatcanresultinsoreness.Graduallystretchingeachbodypartworkedforaslittleas15-30secondsisallittakestorelieveit.

As you stretch, never bounce or use a jerking motion. Slowly reach outelongatingthemuscleswhileexhalingandholdingatapointofmilddiscomfort.

Mostpeopleassociatestretchingonlywithexercises,however,poorpostureasaresult of a sedentary lifestyle can be improved greatly with simple relaxationstretching at work or at home. Sitting for prolonged periods of time causes ashorteningandtighteningofthemusclesinthelegs,particularlythehamstringsandhips.Tightnessintheseareascanbedirectlylinkedtolowerbackpains.

Typicalchoresaroundthehouselikegardening,rakingorthemuch-lovedsnowshoveling, should be accompanied by a short period of stretching before andaftertothwarttheonsetofstiffnessandsoreness.

StretchYourQualityofLifewithFlexibilityTraining

Therearemanydailytasksthatwetakeforgrantedlikebendingovertotieourshoesor reaching to the top shelfof thecupboard forourmorningcereal.Forsomepeoplethisisdifficultorimpossible.

Aswehaveatendencytobeamoresedentarypopulationthanpastgenerationsourbodiesadapttoourlifestyle.Alltoooftenthisresultsinpoorpostureandasignificant reduction in our mobility. When you add in the inevitable agingprocess we have the increased likelihood of dependence due to self inducedhealthproblems.

Stretchingandflexibilitytrainingcanreversetheeffectsoftheagingprocessandyearsofinactivity,therefore,improvingyourqualityoflife.

Somepeoplehavephysicaldisabilitieslimitingtheirflexibilitybutformostit’sjust a product of inactivity and failing to realize the consequences andalternatives.

Fourtosevendaysaweekofgentlereaching,bendingandstretchingactivitieswillhelpkeepyourmusclesrelaxedandjointsmobile.

Stretching is essential to everyone just to remain functional, as well as thoseinvolvedinexercisefromthehomefitnessenthusiasttothecompetitiveathlete.Flexibilitywillhelppreventinjuriesandenhancesportsperformanceandagility.For those involved in resistance or weight training it will allow for musclegrowth by restoring the natural length to the muscles after contraction andpreventthelackofmobilitycommonlyreferredtoasbeingmusclebound.

Therearetwobasictypesofstretchingorflexibilitytraining.

Dynamic stretching, which is used as a warm up to other training, and staticstretching which is performed with warm muscles at the end of the trainingsessionorphysicalactivity.

Dynamicstretchingtakesthemusclesthroughamoderaterangeofmotioninarehearsaltypemovement.Thinkofitasthoughyouweregoingtoplaybaseball.

Youwouldn’timmediatelytrytothrowtheballoverthecenterfieldfence;youwouldplayshorttossandthenincreasethedistance.Thisisthesameprincipalasthedynamicstretch.Startslowandincreasethespeedtowarmupthemusclesaroundthejoints.

Static stretching is done at the conclusion of the exercise and is a graduallengtheningofthemuscles.Neverstretchtoyourlimitwithcoldmusclesastheyarenotaspliableastheyarewhenwarmedupandstrainsandpullscanoccur.

Ifyoudon’tplantoworkoutbutwanttostretchtakefivetotenminutestowarmupfirst.Thewarm-upcanbeashortwalkorafewtimesupanddownthestairsat home. Stretch each of the major muscle groups and joints. Slowly stretchwhile exhaling and hold the stretch from 10-30 seconds, release, take a deepbreath and perform the same stretch remembering not to bounce or hold yourbreath. Bouncing movements actually cause a natural reflex to contract themuscletopreventover-lengtheningandreducefullrangeofmotion.

Anentirefullbodystretchingroutinecanbeaccomplishedinas littleassevenminutesaday.

CHAPTERFOURResistanceTraining

MusclingUpWeightlossandmuscletoningarenottheonlyreasonspeopletakeupweightorresistance training.Bodybuilding isaverypopularsportandeven ifyoudon’tplantocompete,itcanbeanimmenselyupliftingexperience.Transformingandsculpting your body into an impressive physique can really boost your self-esteem.

Aperson’s genetic structure is a prime factor inmuscle building.Somemales(andfemales)areblessedwithnaturallymuscularbodytypes.Forthesepeoplemusclegainsthroughpropertrainingandnutritionarequick.Forothers,notsogeneticallygifted,hardworkanddiligencearethekeys.

Liftingweightsisonlyoneofthethreeimportantpartsofgainingmusclemass.Theothertwokeyingredients,equallycrucialtosuccess,arerestandnutrition.

One of themost commonmistakes is over training. Themuscles growwhileresting not while working out. When you lift weights you are causingmicroscopic tears to the muscles which, when properly fed and rested, willregeneratebiggerandstronger.Exercisingthesamemusclegroupseachdaywilldeter growth not enhance it. A rest period of 48-72 hours is needed for fullrecoveryafterahighintensitysession.

Inorder tobuildmassandpower theweight liftedmustbe sufficient toallowonly 6-10 repetitions maximum for 3-4 sets. Merely increasing the weightswithoutensuringproperformcreatesthepotentialforinjury.Atermoftenusedinweight training is the“one repmaximum” (1RM).Todetermineyour1RMwithout piling a ton of weight on the bar, try using the following equation:(weightXrepsX.03)+weight=1RM.Fiverepsorlessisbestforaccuracy.Asstrengthandsizeincreasesowillyour1RM.See“MuscleBuildingGuidelines”onpage18.

By practicing strict technique you will find that you use lighter weight thanexpected, increasingsafety,andgettingbetter results.Onceyouhavecarefullyplanned out the right weight, make sure your program is well balanced withspecific exercises for all thebodyparts.When inexperienced liftersgo for theshowmuscleslikethebicepsandchesttheycreatemuscleimbalanceandlackofsymmetry.

Finally, nutrition as in all fitness programs should include complex carbs for

energy,proteinforrebuildingmuscletissueandwaterforhydrationtoensurethegainsyouwant.

Don’tResistResistanceTrainingIs resistance training really necessary if you are performing a regular cardioboxingorkickboxingprogram toburnoff thoseunwantedpounds?Toanswersimply,yes.Cardioisnecessarybutshouldnotbetheonlycomponentofyourfitnessprogram.

There is a common misconception that you only burn off fat while you’resweatingitoutduringyourcardiosession.Educatingyourselfastothebenefitsof resistance training in pursuit ofweight losswill help release you from the“cardio, cardio, and more cardio” state of mind. The body’s ability to burncalories is enhancedby addingmuscle.Thenewlydevelopedmuscle not onlyburns off fat at rest, it also has other positive effects such as increasing yourmetabolismandreducingorreversingtheaffectsofosteoporosis.

• Yourbodyburnsoff35-50morecaloriesperdayforeverypoundofleanmuscleyouadd.

• A strength/resistance training program practiced three times a weekincreases your metabolism by 12% allowing you to consume up to 230additionalcaloriesperdaywithoutincreasingyourpresentweight.

• Your metabolism can increase up to 73% by performing as little as 20minutesofstrengthtrainingonehourbeforehavingameal.

•Aregularresistanceprogramalonecanburnuptosixpoundsayear.•Strengthtrainingcanprovideadditionalenergy,increasingactivitylevelby27%,whichinturnwilleliminatemorecalories.

• Weight training three times a week increases the metabolism reducingharmfulmetabolicby-products.

•Workingoutwithweightswillimproveyouroverallphysique,createhigherself-esteemandreduceincidencesofanxiety.

Strengthtrainingreducesthelossofleanmusclemassduetoaging.Betweentheagesof20and75thebodycanloseupto30%ofitsleanmusclewithoutsomeformofresistanceexercise.

ResistanceTrainingMost people looking to get in shape consider resistance training, commonlyreferred to asweight training.Womenoften are afraid that if they liftweightstheywillbecomemuscularandmasculineinappearance.Thephysiologicalandhormonaldifferencesbetweenmenandwomenwillpreventthisinmostcases.Weight training for women increases muscle tone, strength and endurance.Resistance trainingforwomenwillalsoassist inmaintainingbonedensityandhelpreducetheincidenceofosteoporosis.

There are a variety of possible training routines and equipment. There aremachinesthatwillisolatethemusclesworkedandaddanelementofsafety.Thisisidealforthebeginnertogetthemusclesworkingandbuildconfidence.Freeweights incorporate balance and recruitment of other smaller muscle groups.Free body exercises, using only your own body weight, can also be veryeffective.Otherequipment,likeresistancetubingorexercisestabilityballs,canprovideanexcellentfullbodyworkout.

Whenstartingoutbesure toworkall themajormusclegroupsbeginningwiththelargemulti-jointmusclesandfinishingwiththesmallersinglejoints.

Yourworkoutsshouldbe2-3timesaweek45-60minutesandincludeawarmupat thebeginningandstretchingat theend.Alwaysstretchwithwarmmuscles.Thishelpsmaintainyourfullrangeofmotionandassistsintherecoveryphase.Muscles don’t grow during the workout; they grow during rest. Proper restbetween workouts will allow for better results and less incidence of injuries,strainsandsoremuscles.

Choose8-10exercisesthatincludeabs,legs,chest,back,shoulders,tricepsandbicepsinthatorder.Keepthesetsfrom1-3asabeginnerandincreaseto3-5setsas you advance. If your goal ismuscle endurance and toning complete 12-15reps per set using light weight. If your goal is strength and muscle buildingperform 8-10 reps with heavy weight. The last rep being the last you cancompletewithproperform.Remembertonevergiveupproperformjusttoputmoreweightonthebar.

Asabeginneritiseasytogetexcitedwhenyouseeyourbicepsmusclegrowingorthosethighsfirmingup,butbesuretosticktoyourprogramanddon’tover-trainasitwillreversethepositiveeffects.

Trainsmart,trainsafeandincludecardiovascularworkforlifelonghealth.

SuperSetsforFitnessEvernoticewhenyougo througha fast fooddrive-thru that thefriendly,oftengarbled,voiceattheotherendofthespeakerwillask:“WouldyouliketoSuper-Size that order”? Sure you have, and it’s okay to admit you go to fast foodrestaurants, unless of course it’s every day. If you Super-Size your meals onwheelswhynotSuper-SizeyourweighttrainingprogramwithSuperSets?

VeryfewothertypesofweightorresistancetrainingcantestyourlimitsasmuchasSuperSettraining.SuperSetswillincreaseyourenthusiasmfortrainingwhileimproving specific aspects of your fitness. Initially, you’ll enjoy incorporatingSuperSetsbecause theyprovidevarietyandchallengefromyourusual trainingregiment.Afterexperimentingwith them,you’llwant touseSuperSetsessionswith regularitybecauseof theway theyhelpmotivateyou to trainwithbetterresults.

SuperSetsareaseriesofrepsandsetsofexercises,whicharecarriedoutwithoutany recovery timeandwithdecreasing intensity.SuperSetscanbeanamazingtrainingroutinewhenyouarestrivingforstrengthandendurance.Usingaslittleas10secondsrestcanbeenoughrecoverytimetorestoreyourbodytoalmostmaximum intensity. It is therefore possible to repeat a largenumberof properform/technique sets and reps of exercises without incurring a lot of recoverytime.

You will be shocked with the quick increase in strength you will gain byincorporating SuperSets in your training. Try performing a SuperSet of benchpressesstartingoffbypressinganextremelyheavyweight,close toyour“onerepmaximum” (1RM). See “Muscle BuildingGuidelines” on page 18.Whenyou reach the point of failure, have your training partner remove just enoughweightfromthebarbellsothatyoucancontinuelifting.Whenyouareexhaustedagain, your partner takes off just enoughweight so that you can keep lifting.Continueinthispatternofliftingtofailure,reducingtheresistancebytakingoffweight,againliftingtofailure,untiltheonlythingleftinyourhandsisthebar.Thissameprinciplecanbeusedwithanyexercise,suchasbicepcurls,flyes,etc.

Trainsmartandtrainsafe,alwayshaveatrainingpartnerforSuperSets.

MuscleBuildingGuidelinesManypeople fightanever-endingbattle to shed thoseexcesspoundsand trimup.Withweightlossissuesbeingsoprevalent,thereisagreatdealofcoverageinmagazines,books,Internetandmediaingeneralonhowtoloseweightbutnotasmuchinformationonhowtogainweight,ortobespecific,gainmuscle.Thepersonlookingtogainafewpoundsmustconsumetherightbalanceofcalories,combiningcarbsandprotein,whileadoptingamusclebuildingtyperoutine.

Here are some tips for designingyourownweight training routine topackonsomepoundsof solidmuscle. Inorder togainmusclegrowth,which is calledhypertrophy, you must be training at an intensity of 7080% of your onerepetitionmaximum.Theonerepmax,alsoreferredtoas1RM,isimportanttodetermine for all weight lifting programs and especially for muscle buildingroutines.Foreachexerciseyouareplanningtoincludeinyourprogramusethefollowingformula:WeightyouareliftingXRepetitionsX.03+Weightlifted=YourOneRepMax.Togetthebestandmostaccuratedeterminationoftheonerepetitionmaximumuseenoughweighttokeeptherepstofiveorless.

Forexample,ifyouplantoincorporatethebenchpressintoyourroutine,andifyouput100poundsonthebarandcanlift it5timeswiththe5threpbeingthelastyoucandowithproperform,thenyoutakethosefiguresandplugthemintothe formula:100(Weightyouare lifting)X5 (Thereps)X .03+100(Weightlifted) =115 pounds (your 1RM).Nowmultiply that number (115 pounds) by70%,whichworksout tobe81poundsandthenby80%,whichis92pounds.Round off to 80-95 pounds, which is the weight you should be using toeffectivelycreateaweight/resistanceprogram tobuildmuscle.Onceyouhaveestablishedtheproperweightforeachexerciseyouarereadytostart.

Setupaprogramthatallowsfor3-4trainingsessionsaweek,with2-4setsof810repetitions.Keeptheroutinetobasicorcompoundexercisesthatusemorethanonemusclegroupatatimeandensurethatyouhaveabalancedfullbodyworkout.Don’tgetcaughtinthetrapofconcentratingontheshowmuscleslikebicepsor chest. Somebasic exercises that provide for a great overallworkoutinclude: squats, calf raises, bench press, overhead press, bent arm row, bicepcurlsandtricepcurls.

Goodluckwithyourmusclingup.

FitnessCircuitTrainingRoutineIn a traditional strength training program a variety of exercises are preformedwith the desired result being toning,muscle building or power.Generally 2-3setsaredonewithrestsof30-90secondsbetweenandthenrepeatingthesameexercise. This is done to give themuscle groupworked rest and time for thelacticacidtosubsidebeforeusingthemagain.

Duringspringandsummermostpeoplewanttogettheirworkoutdonequicklywithoutsacrificingefficiency,safetyorresults.Ifyoubelongtoafitnesscluborhave a home gym you can drastically reduce your non-productivewaiting/recuperatingtimebyincorporatingacircuittrainingroutine.Ifyouhaveatraineratyourclubhavehimorherprepareapersonalizedworkoutbasedonyourgoalswiththeequipmentavailable.Byarrangingyourexercisesinsuchanorder that you can move from one muscle group to thenext you can avoidwaitingandthereforecondensetheworkouttime.

There are several types of programs based on this system. You can switchbetweenupperand lowerbodymusclegroupsorbetweenpushingandpullingmusclegroupexercises.

The following routine can be done 2-3 times a week and should be inconjunctionwithacardioroutine3-4timesaweekinthetargetheartrangefor20-30minutes.See“CalculatingYourTargetHeartRateTrainingZone”onpage6.

CircuitTrainingRoutine•Warmupwithcardiointargetheartrange•Usetheworkoutcharttorecordyourexercises,weightsandreps•Ifpossibleperformtheexercisesintheorderlistedbelow• Do reps for one minute ensuring proper technique and slow controlledmovement

•Immediatelymovetothenextexercisewiththeonlyresttosetup;thiswillsavetimeandkeepyourheartrateelevated

•Attheconclusionofthecircuitstretcheachmusclegroup•Repeatcircuit1.Sit-Ups/Crunches,FloororWithBall(Abs)2.BenchPress(Pectorals/Chest)3.LegExtensions(Quadriceps)4.Pec-Flyes(OuterPectorals)5.LegPressorSquats(Quads,Hamstrings&Glutes)6.Lat-Pulldowns(Lats/Back)7.CalfRaises(Calves&Ankles)8.ShoulderPress(Deltoids/Shoulders)9.TricepPushdowns(Triceps)10.BicepCurls(Biceps)

SmartFitnessTipsforDumbbellsAnyonestartingoutonaresistance/weighttrainingprogramiswisetousehomegymsandmachinesat thegymastheyensurepropertechniqueandreducetheriskofinjurybydroppingweights.

As you progress you may want to advance to dumbbells, incorporating anelementofbalanceand increased rangeofmotion. It alsoprovides for amoreuniqueworkoutthatthemachineswon’tallow.Ifyourfitnessclubhasafullsetofdumbbellsyou’vegotitmade.Ifnotandyouplanonexercisingathometherearetwotypesofdumbbellstoconsider:adumbbellsetthatcomeswithtwohandbars,collarsandplates;orfixeddumbbells.Thedumbbellswithinterchangeableplatesarefinebutinvariablyacollarwillcomelooseandwhenoneoftheplateslandsonyouitusually leavesamark,andnot justonthefloor!Fixedweightsarejustthat,fixedatcertainpoundageandsecuredonthehandle.

Build your collection by starting outwith a few sets of dumbbells of variousweights.Keepthemlightandkeepaddingweighttoyourdumbbellrackasyouprogress.

Aworkoutbenchthatcanbeadjustedfromflatto45and90degreesisabonusbutcanbepricy.Ananti-burststabilityballcanbeusedinplaceofabenchandcan be a useful tool when it comes to abdominal and back exercises, not tomentiontheincreaseddegreeofbalance.Onedrawbackwhenusingdumbbellsisthatifyou’renotcarefulthefloorcantakeabeatingandgetmarkedup.Someinexpensiverubberfloormattingcanpreventthisandalsoreducethenoise.

Exercising with dumbbells doesn’t change the usual resistance trainingprinciples. Toning requires 2-3 sets of lighter weights with 12-15 repetitions.Buildingstrengthandmassrequires2-3setsof8-10repswithheavierpoundage.

GetontheBallandGetFitOneofthemostpopularpiecesoffitnessequipmentistheexercisestabilityball.ThestabilityballwasusedinEuropeformanyyearsinthemedicalprofessiontotreat back injuries by increasing core strength. About 40 years ago physicaltherapistsinNorthAmericabeganusingthestabilityballwithpatientsrequiringstrength and flexibility in the lower back. In the early 1990’s the idea of thestabilityballemergedfromtherehabilitationfieldtobeutilizedasaneffective

tool for fitness training. They can be found in almost every gym in NorthAmericaandarefastfindingaplaceinmosthouseholds.

Studieshaveshownthat80%ofadultsovertheageof25willexperiencesomedegree of lower back pain. The solution is to strengthen the lower back byincreasing the core strengthbefore thebackweakensor to improveyourbackhealth if you are already experiencing lower back discomfort. The core trunkarea includes the back and the abdominal muscles. Improvement in thefunctionalfitnessofolderadultshasbeenachievedwithaslittleastwohoursaweekoftrainingontheball.Thestabilityballcanreplacethetraditionalexercisebenchandaddanelementofbalanceandcoordinationtoyourworkout.Theabs,backandtrunkareusedasstabilizingmuscles,meaningthattheyareworkedtosomedegreeonalmosteveryexercise.

Slightchanges inbodypositioningon theballcaneither increase the intensityfor more advance persons or reduce it for the beginner. Women in the earlystages of pregnancy can benefit by working out on the ball to strengthen thelowerbacktoalleviatetheincidenceofmusclestrainsandsorenessinthelatertrimesters.As thebabygrows,sodoes theresistance.Themuscleswillslowlyadapt to the increase in weight in the same way you would progressivelyincreaseweightinatraditionalresistance-trainingprogram.

Theball alsoprovides agreater rangeofmotion for flexibility stretcheswhilesupportingthetrunkandspinalcolumn.

Start with a light warm-up using slow full bodymovements including all themajormusclesandjoints.SeeChapterThree.

Performeachofthefollowingexercises1-3times,8-12reps.

1.Abdominals:Sitontheballandwalkyourfeetforwarduntilyouhavetheballinthesmallofyour back. Place your hands behind your head, allow your back to lowerbackward over the ball until you are parallel to the floor, then contract thestomachmusclesandsitup.

Lie flat on the floor on your back, ball in your hands with arms and legsextendedstraightout.Bringyourhandsandfeetupatthesametimeina“jack-knife”movementandcatchtheballbetweenyourfeetandlowerittothefloor.Repeattheexercisetransferringtheballbackandforthfromhandstofeet.

2.LowerBack:

Lie flat on the floor on your back, legs extended straight outwith your heelsrestingon theball, armson the floorout toyour side forbalance.Tighten theglutes (buttocks) and abs to raise your hips off the floor until your body isstraight,lowerslowlytothefloorandrepeat.

Lieover theball facingdownwith theballunder the tummy-hipsarea,extendboth legs and arms straight out touching the floor as your points of balance.Raiseyourrightarmandleftlegatthesametimeashighasyoucanthenlowerandalternatewiththeleftarmandrightleg.

3.Legs:Placetheballagainst thewall, turnyourbackandleanagainst itwithit inthesmallofyourback.Walkyourfeetforwardslightlysothatyouareleaningyourweight against the ball. Keeping your back straight and head up squat downbringing the bottomof your thighs parallel to the ground then straighten yourlegs pushing yourself back up into the semi-standing position. Try differentpositionslikefeettogether,shoulderwidthapartoroneleggedlungeswithonefootforwardandonefootback,toetothefloorforbalance.Eachexerciseworksslightlydifferentmuscles.

4.ChestandArms:Kneelwiththeballinfrontofyouagainstyourthighs,leanforwardovertheballwith your hands on the floor walk yourself forward. The farther you moveforward, keeping the upper body parallel to the floor, themore of your bodyweightyouaresupporting.Fromthereperformpush-upscomingdownasclosetotheflooraspossibleandbackup.

Pilates+StabilityBall=ResultsThe fitness world has gone through many recent changes. The most popularprogramsinvolvePilatesandstabilityballtraining.Mostpeoplethinkthatthesearenewbreakthroughsandareeitherinterestedingettinginvolvedorskepticalabouttheirresultsoreffectiveness.Actually,neitheroftheseprogramsisnew.

PilateswasthebrainchildofamannamedJosephPilateswhocreatedhisownstyleofexercisesinthe1920’sbasedonslowcontinuousmovementthroughfullrangeofmotion.Thegoal is tocreate functionallydevelopedmuscles that areleanandlong.Withnorestbetweensetsyoucanuseverylightornoweightstobe effective. This routine is similar to yoga and can result in tremendous

increasesinendurance,strengthandflexibility.Theisometriccontractionofthemusclesallowstheparticipanttoincreasetheintensitywithoutaddingweights.Thisalsodecreases the incidenceofstrains to themuscles, joints, tendonsandligaments.

Controlled breathing techniques, concentration on proper posture, and corestrength with recruitment of the abdominal muscles are features that are alsofoundtobethefundamentalbasisforthestabilityballprogram.

Thestabilityball isnotneweither. Itwascreated inEurope in the1950’sandbroughttoNorthAmericainthe60’sbythoseinthephysiotherapyprofession.By the 1990’s the effectiveness of the ball training with rehabilitative injuryprograms lent itself tomainstream fitness.With the emphasisoncore strengthinvolving theabdominalsandback it fillsaneed inoursedentarysociety.Themajority of these back problems are as a result of lack of exercise and poorposture. The stability ball provides an element of balance, coordination andagilitycombinedwithstrengthandflexibility.Seethearticletitled:“GetontheBallandGetFit”onpage20.

Both Pilates and stability ball training can be done by anyone of any age orfitness level. The participant is in complete control of the intensity and canmodifyittosuittheirneedsorlimitations.

TheperfectcombinationisPilatesontheBall.Allaspectsofbothdisciplinesarecombined taking the most popular and effective exercises and incorporatingthemforafullbodyworkoutthatcanrevolutionizeyourcurrentprogram.

MedicineBallTrainingInthe1940’sand50’smedicineballswerecommonpiecesofequipmentinallgyms.Inanefforttomodernizefitnessequipmentandprogramstechnologyhas,insomecases,takenusawayfromprovenmethods.Fortunatelyfitnessresearchandstudieshavebroughtbackmedicineballtraining.

Themedicine ball is a common tool used by personal trainers.Medicine balltrainingprovidessport-specificaswellasgeneralstrengththroughoutthebodytoestablishbalanceandcoordinationtoprotectyourcore(absandback)musclesandconnectivetissuesfromreactionmovementsandimpacts.Whetheryouareplayingbaseballandreachforasharplyhitlinedriveorareplayinghockeyandtakeabodycheck, training tobe fit for theunstableconditionswillmakeyoumorelikelytohandlethestressofsuchamovement.

Themedicineball isnotonlyuseful toathletes, thebenefitofstrength-balancetrainingcanmakedailytaskseasierandsafer.Howmanypeoplestrainmusclesastheirdogunexpectedlytugsontheleash,reachingtogrababowlfallingoffthe kitchen counter or unloading groceries from the car trunk? Exercisesinvolvinglifting,tossingandcatchingamedicineballfromamoving,standingor seated position can vastly increase strength and balance as well as reduceincidenceofinjury.

Medicineballscomeinvariousweights,sizesandmaterial.Theyusuallyrangefrom 1 kilogram (2.2 pounds) to 7 kilogram (15.4 pounds) and 6” to 10” indiameter.Ifyouareabeginneryoushouldstartwithnoheavierthana3kgballandworkyourwayup.Youwillbeshockedhowheavyitiswhentossedtoyouorwhenitcomesflyingbackatyouwhenthrownagainstawall.

Older style medicine balls are made of leather and are non-bouncing. Thedrawbackofthesemodelsisthatthesurfacebecomesdifficulttogripwhenyourhandsbecomesweatyandusuallyrequiresapartnertotrainandtosswith.Mostnewballsareconstructedofthickrubberandatexturedsurfaceensuringamuchsafergrip.Therubbermedicineballsalsocomeinnon-bouncingandbouncingtypes. The non-bouncing type will bounce slightly because of the rubberizedsurface but usually requires a partner to train and toss with. The bouncingvariety,whichcanalsobeinflatedordeflatedslightlytoyourpreference,canbeusedaloneandbouncedoffthewallandfloorforagreatsoloworkout.

Sotakeyourmedicine(ball)andstayhealthy.

CHAPTERFIVECardioTraining

HeartHealthYour heart is the most important muscle in your body. Studies have showntremendoushealthbenefitswithaslittleastwocardiovascularworkoutsaweek.Yourheartwillbecomemuchmoreefficientmakingdailyfunctionslikewalkingupaflightofstairsmucheasier.Otherlessobviousbenefitsincludenormalizingyour blood pressure while lowering your resting heart rate and reducing thelikelihoodofassociatedheartdisease.

Yourchoiceofcardioactivitiesshouldinvolvethelargemusclegroupsandcanrangefromabriskwalk,stationarybiking,treadmill,fitnessoraerobicclassestointervalandcrosstraining.

Thegeneralrecommendationforcardio-trainingis3-7timesaweekat50-85%oftheperson’smaximaloxygenintakeor6090%oftheage-predictedheartratemaximum. The reality of daily living and busy personal lives will not affordmost people with the time for seven sessions a week. Keeping your personalschedule and goals inmind, try to aim for aminimum of two cardiovasculartrainingsessionsaweek.Onnon-trainingdays,thiscouldbeaccomplishedwithanafterdinnerwalkthroughtheneighborhood.Lessfitindividualsshouldstartwithacardiovasculartrainingroutinelimitingitto2-3timesaweekforatleast20-30 minutes in the target heart rate training zone. If 2030 minutes ofcontinuousactivityistoodifficultatfirstitcanbebrokendowninto10-minutesegments without loosing much benefit. Starting off slow will lessen thelikelihoodofoverstressingyourheartandreducetheincidenceofinjury,strainsand muscle soreness that will turn you off exercising. More active orexperienced fitness enthusiasts will want to challenge themselves to achievemaximumbenefitsbyincreasingto4-6timesaweekfor20-60minutes.

See“CalculatingYourTargetHeartRateTrainingZone”onpage6.

TrainingtheRightEnergyBoxingandkickboxingbothprimarily involve theuseof theanaerobicenergysystems.Whenyoustart trainingthinkaboutthesportandthedemandsitputsuponyourcardiovascularsystem.

Formanyyearscoachesandtrainerswouldhavetheathletesrunningmilesatatimewithoutwaterbreakstogetthelegsandlungsinshape.

Great in theory. . .wrong in practice. Think about it, in both boxing andkickboxing,neitheronerequirestheparticipanttorunataconstantpacefor20,30or40minutes.Theyrequireshortburstsofspeedandthenaslowerpaceorevenarest,likeinatwoorthreeminuteroundfollowedbya30-60secondrestperiod.Trainthebodythewayyouintendtouseit.

There are two energy systems in the human body, Anaerobic and Aerobic.Anaerobicisdefinedas“energyproducedinabsenceofoxygen”.Thissystemisdivided into two sub systems, the ATP-CP phosphagen system and the FatsGlycolysis system. ATP-CP phosphagen system activates when the musclecontractionsareperformedsoquicklythatthecardiovascularsystemcan’tkeepupwiththeoxygendemandsofthemuscles.Thissystemusuallylastforupto30 seconds like short flurriesofpunchesandkicks ina competitivebout.TheFast Glycolysis system then kicks in to try to produce more ATP-CP. Theproductionoflacticacid,whichistheburningsensationyougetinthemuscle,usuallypreventsyoufromcontinuingbeyondtwominuteslikearoundinboxingorkickboxing.

Theaerobicsystemisbrokenintotwosub-systemsaswell,SlowGlycolysisand

FatOxidation.Boththesesystemsrelyonoxygenandareusedforlongduration,slow to moderate cardio work like long distance running or aerobics classes.SlowGlycolysiscanlastuptoabouttwohoursuntilitdepletestheglucosefromyourbodyatwhichpointthebody’sfatbecomestheprimesourceoffueltokeepthebodymovingagainlikeinlongdistancerunningormarathonswimmingformanyhoursofcontinuousactivity.

Now,backtoboxingandkickboxing.It’snot tosaythat longdistancerunningisn’tbeneficialtoyourfitnessandweightlossgoals,but,ifyouarerunninglongdistances or long durations, you aren’t preparing the anaerobic system usedduringthematch.Trainwithsprintsfollowedbyeitherrestorslowactiverestto

allow the body to adjust, improve and develop quicker production within theATP-PCsystem.Thismeanslessrestwillberequiredtoenableyoutogoalloutagain. Aside from sprints, stair climbs, agility circuits involving pylons andmini-hurdleswill drastically affect your body in a positiveway to perform atcompetitiontime.

Trainsmartbytrainingtherightenergysystem!

RunningforFitnessRunning,althoughanexcellentformoffitnesstraining,canbeveryhardonyourbody, especially the feet, ankles, knees and hips if not performed properly.Before starting a runningprogramyoumaywant to attend a running clinic togainvaluabletipsensuringasafeandefficientfitnessexperience.

Beginnersshouldstartweekonebyjoggingfor1minutethenwalkingfor1;X10foratotalof20minutes.Weektwo:jogfor2minutesandwalkfor1;X8,fora totaldurationof24minutes.Weekthree: thesamebut increase thereps to9andthedurationto27minutes.Thefourthweek:jogfor3minutesandwalkfor1;X8foratotaldurationof32minutes.

Trainingwith a group provides extramotivation and the additional benefit ofsafety in numbers and the advantage of gleaning tips frommore experiencedrunners. Other essentials for running include proper footwear, a hat on sunnydaysandappropriateclothingmadeofpolypropylene,notcotton.

Learning proper foot placement, landing gently heel to toe, will reduce theimpactonyourjoints.Yourstrideshouldnotbetoolongasitcausestighteningof thehamstrings.Ashorter stridewill increaseyour speed.When itcomes toformstayupright,chestforward,hipsforwardandswingyourarmsnaturallytoexpendlessenergy.

Somepeoplearereluctanttostartarunningprogram,fearingthatitisaraceandtheydon’twanttofinishlast.Youmustkeepinmindthatifyouarerunningforyourownhealthandfitnessbenefitsyouareonlycompetingagainstyourself.

WalkingYourWaytoFitnessManypeople interested in starting a fitness programvoice concerns about notwantingtobestuckindoors.Theydon’twanttobuyexpensiveequipmentorfeeltheyareintoopoorofshapetojumpintoarigorousexerciseroutine.Forthoseofyouinthesecategories,walkingmaybejustthethingforyou.Briskwalkingcanbemorebeneficial than joggingor runningas itproduces less impact andstrainonyourjointsandligaments.

Studiesindicatethatregularbriskwalking3-5timesaweekfor30minuteswill:

•Increaseyourmetabolismtoreduceweight.• Lower your LDL (bad cholesterol) and increase you HDL (goodcholesterol)toimproveoverallcholesterollevels.

•Assistincontrolofdiabetes.•Loweryourbloodpressureandimproveoverallhearthealth.•Helpimproveyourpostureandreducelowerbackpain.•Releaseendorphinstohelpreducestressanddepression.

Youwillwanttowearcomfortableclothingsuitedfortheweather.Walkingisn’trestricted to fair weather or only as a summer activity. However, during thesummermonthshydrationisanespeciallyimportantissue.Alwayscarryabottleofwaterwithyouandonextremelyhotorsunnydaysdon’tforgettowearahatandapplysunscreen.See“HelpfulHydrationHints”onpage35.

Properfittingwalkingshoesareamusttopreventinjuriesrangingfromblistersto shin splints. Ifyouare just startingoff, remember, there isnoneed topushyourselftothepointofexhaustiontogainfitnessbenefit.The“TalkTest”,whichmeansbeingabletotalkcomfortablywhilewalkingandkeepingyourheartratein the target range, should be your guide. See “CalculatingYourTargetHeartRateTrainingZone”onpage6.

Formotivation and safety try to find awalking partner and keep a journal.Awalkingjournalwillgiveyouabenchmarkindicatingwhereyoustartedandhowyouhaveprogressed.Youcanlogthedistancetravelledinmilesorkilometersorthe time you walked in minutes. You can keep track of increased distancecoveredinthesametimeor,asyourenduranceimproves,walkfartherandfaster.

Youcanalsogetapedometer.Apedometerisasmalldeviceaboutthesizeofa

pagerandusuallyattachestoyourbelt.Itcountseachstepyoutakeandaddsarealempiricalelementtoyourwalkingandjournalkeeping.

CHAPTERSIX

Abdominals

FlatAbsonTimeSome of the most common questions about exercise focus on the abdominalmuscles,usuallyreferredtoas“abs”.

Breaking theexercisesdown towork the fourbasicpartsof theabswhicharetheupper,lowerandobliques(bothsides-lovehandlearea),youwillgetthebestresults in the shortest time.By switching frommuscle group tomuscle groupyoudonotneedtowastetimerestingbetweenexercises.Beginnersshouldaimfor three minutes to start and work up to 10 minutes repeating the circuit asnecessary.Setyourwatchtosignalevery30secondstochangeexercises.Ifyouwant to get really elaborate you can prepare yourself a tape or CD ofmotivationalmusic thatchangesevery30seconds.Try thefollowingexercisesdoingasmanyasyoucanfor30secondsandthenswitchingtothenextexercise.If you can’t keep going for the 30 seconds, stop, relax and wait for the nextexercise.

Semi-Crunch(upperabs):Lieflatonyourbackwithyourlegsstraight,heelsonthe ground and arms folded across your chest. Being careful not to arch yourlower back, raise your torso 6-8 inches off the floor, keeping the lower bodystationarythenreturntothestartingposition.

FeettotheCeiling(lowerabs):Lieonyourback,handsatyoursidesorunderyour buttocks. Move through the following: legs bent and pulled toward thechest;legsextendedinapushingmotionuptotheceiling;legsbentandpulledtowardthechestagain.

CrossoverTwist-Crunches

(obliques):Lieonyourbackwithyourkneesbent,crossyourleftkneeovertherightkeepingyourrightfootflatonthefloor.Withyourhandsbehindyourhead,raiseyourshouldersoff thegroundandtwist towardyour leftkneetouchingitwithyourrightelbow.Lowertothestartingpositionandrepeat.Forthenext30secondschangefootpositionandtwist-crunchtoyourrightknee.

The Plank (entire abdominal& core area):Get into a pushup position, exceptyour body weight should be resting on your forearms instead of your hands.Pushyourbodytoapositionparalleltothefloortighteningyourstomach.Don’tallowyourbacktoarchandkeepyourshoulders,back,buttocks,andheelsinastraightline.Holdfor30or60seconds

Feelfreetomixitupandaddsomeofyourfavorites.

AbsThefollowingexercisesareperformedwithoutrestbetweensetsstartingwithasfew as 10 reps andworkup to 25-30of each.Be sure to keep themovementslowandcontrolledwhileexhalingduringcontractionofthestomachmuscles.

Upper Abs Half-Crunch : Lie flat on the floor, cross your feet and pull yourkneesupsothatyourthighsarestraightup90degreesfromthefloor.Placeyourfingertipsatyourtemple,(donotpullonyourneck),withoutmovingyourlegsmaintainingthe90degreeposition,raiseyourshouldersoffthefloor4-6inches,andrepeat,keepingconstantcontractionontheabmuscles.

Heel toToe:Extendbothlegsstraightoutplacingyourleftheelontopof therighttoe.Withyourhandsinthesamepositionasaboverepeatbyraisingyourshoulders off the floor 4-6 inches keeping constant contraction on the abmuscles.Switchandputyourightheelonyourlefttoe.

ToeTappers:Stilllyingflatonyourback,legsup90degreesfromthefloorwithyourfeetshoulderwidthapart.Handsareagainatthetemples.Dropbothfeettothefloorandinstantly,astheytouchinasortofatoetapmovement,pullyourlegsbackupasyoucrunchupyourupperbodylightlytouchingyourelbowstothe knees, and repeat. Remember the toes just lightly tap the floor andimmediatelycomebackup.

Back Bridges : For propermuscular balance, don’t neglect the backmuscles.While you are on your back, with your abs burning by now, place your feetdownonthefloorinanormalsit-uppositionandraiseyourhipsupoffthefloorsothatyourshouldersareyourupperbaseandyourbodyisinastraightpositionfromthekneestotheshouldersona45degreeangle.

AlternateBackExtension :Lie in a face downposition and extendyour armsdirectlyoutaboveyourhead.Raiseyourrighthandandleftlegsimultaneouslyandalternatetothelefthandrightlegworkingthelowerbackarea.

MoreAbWorkGoodold fashion crunches are a great exercise but if youneed to turn up theintensityyoumaywanttotryaddingsomeresistanceandloweringthereps.

Liedownon the floorwithyourkneesbent45degreeswith the solesofyourfeetflatonthefloor.Takeadumbbellorweightplateandpositiontheweightonthecentreofyourchestandtry toperform15repetitionswithgoodform.Useslowdeliberate,controlledmovementbeingsuretoexhaleasyoucomeup,andinhaleasyou lower to thefloor. Imagine thatyouare trying topullyourbellybutton in towardsyourspineand tightenyourglutesat thesame timeoneachrep.

Youdon’thavetocomeallthewayupbringingyourshouldersuptoyourknees.Just raise your shoulders 3-4 inches off the floor and as you lower yourshouldersdowndon’tallow them to touch the floor.Bynot touching the flooryoukeep the abmuscles constantly engaged and increase the intensity. If youcan’tperform15reps,youhavetoomuchweight.

Once you have found the perfect weight, each week add 10% more, whilemaintaining15repswithstrictform.Forvariationlieflatonthefloorwithyourlegsextended,calvesflatonthefloorandtoespointedtotheceiling.

CHAPTERSEVEN

Boxing&Kickboxing

FittingMartialArtsintoFitnessTrainingMany people shy away frommartial arts training because it is perceived as afighting sport and not contributing to an overall true cardiovascular andresistancetypeworkout.Thisisnotthecaseandtherearemanydifferentstylesofmartialartswitheachenhancingyourfitnessprogram.

Let’sseparatewhatisandisnotmartialarts.MostfitnessclubsofferclasseslikeTae Bo, Aerobic Kickboxing, Cardio-Karate or some form of aerobics classincorporating punches and kicks. These classes are aerobics classes and,althoughtheyareagoodcardioworkout,theyarenomartialartstraining.Oftenthey are taught by aerobics instructors with no experience in martial arts,therefore, the punches, blocks, kicks and combinations have little or no self-defencebenefitandcanleavetheparticipantswithafalsesenseofsecuritythatthey have learned a skill to protect themselves against an attack.Martial artspreparesapersontodefendthemselveswhileincreasingphysicalattributessuchas cardiovascular endurance, flexibility, strength, coordination and agility, inaddition to increasing self-confidence and self-esteem with an element ofinternaltraining.

Anyonewho has participated in a typicalmartial arts class iswell aware thatabdominaltrainingisanintegralpart.Theprimesourceofpowerinmartialarts

comes from the core area of the body and focuses on proper breathingtechniques.

Allgood fitnessprograms includeshort-termand long-termgoals.Martial artshaveabuiltingoalsettingplanthroughtheuseofabeltgradingsystem.Somepeopleareturnedoffbythethoughtofbeltgradingbutsoonappreciate itasawaytorecognizepersonalaccomplishmentsandmotivateforfurtherprogress.

Kickboxingemphasizesanintensecardiovascularworkoutcombiningtheproperpunching techniques of boxing and kicks from martial arts. Karate andtaekwondoaddadimensionofmentalandphysicaldisciplinewhileemphasizingbalance, flexibility and full range of motion to deliver powerful strikes andkicks.Progressingthroughabeltrankingsystem,participatinginin-houseclubevents, tournaments, sparring, kata and other demonstrations provide amplevenuetochallengeyouandmeasureyourskillandfitnesslevel.

Like boxing classes, that have become immensely popular, fitness kickboxingoffers the opportunity to train like a real kickboxer, gaining all the benefitswithout having to get in the ring. Studies have revealed that a 45-60 minutekickboxingclasscanburnoff600-800calories. Inaddition to theweight loss,youarebuildingleanmuscle,whichraisesyourmetabolismburningcaloriesatrestandtoningthewholebody.Thekickingexercisesconcentrateonthethighs,hipsandbuttocksunlikeanyotherworkout.

Byutilizingpartner trainingyouget the increasedmotivationandcommitmentthatmakes it ideal forcoupleswanting toworkout togetheror regular trainingpartners of any age or fitness level. Unlike traditional aerobics classes whereeveryone is stayingat the samepace,your intensity isdeterminedbyyouandyourpartner.

Theuseoffocuspadsandheavybagsprovideatremendousformofresistancetraining that builds lean muscle and has the added bonus helping to increasebonedensity.

ThePunchandKickWorkoutPeopleoftenaskhowtovarytheirprogramtogetafullbodycardio/resistanceworkoutintheshortesttime.Incorporatingaheavybagroutineintoyourfitnessregimentcanprovidecardioandresistancetrainingallinone30-minuteworkoutwiththeextraperkofabdominalworkbuildrightin.

“Heavybags”or“punchingbags”arerelativelyinexpensiveanddon’ttakeupalot of space; most gyms are now equipped with them. Punching and kickingagainsttheweightofthebagprovidesexcellentresistancetobuildleanmuscleandbonedensity.Theconstantquickhandsandarmsmotionscombinedwiththefootworkgetstheheartpumpingforanintensecardiosession.

Since a lot of thepunch andkickpower comes fromyour abdominalmusclesyouwillbeworking themoneverystrike.Theabsactasastabilizer forbodymovement,therectusabdominus(frontofthestomach)andtheobliques(sides)are in constant use when punching and kicking. Uppercuts, hooks androundhousekicksemphasizetheabmusclesinparticular.Uppercutsandhookscan be thrownwith the front or rear hand.With the uppercut, concentrate onbringing the elbow back to the rib cage area and drive the punch straight upturningthefistsothatthepalmisfacingyou.Thehookisdifficulttomasterbutyouwanttokeepthelinefromtheelbowtothefisthorizontalanddonotbendatthewrist.

Someeffectiveyeteasycombinationstostartwithare:theleftuppercut&righthook,therightuppercut&lefthook,alternatehanduppercutsorhooks.Throwinsomejabs(leadhand)andsomecrosses(rearhand)andmixitup.Getincloseto the heavybag, you can even lean into it a bit, stay crouched, feet shoulderwidthapart,useshortpunchesandavoidswingingorflailingthearms.

Exhaleandtightentheabsoneachpunchconcentratingonbringingthepowerfromtheabmuscles,hipsandlegs.Whenitcomestoroundhousekicks,theycanbethrownoffthefrontorrearfoot.Startbyraisingthekickingleg,pivotonthebasefootwhilepointingthekneetothetarget,quicklyextendthelowerpartofthelegandfootbeingsuretocontracttheabsandthrustthehipforwardstrikingthebagwiththetoppartofthefoot(onthelacesofyourshoe).Retractquicklybringingitbacktoyourfightingposition.

Start your program with three 2-3 minute rounds with 30-60 seconds restsbetweenroundsforwater.Workyourwayupto6-10rounds.

CHAPTEREIGHT

FitnessforAnyAge

FitnessOver40The old saying: “you’re as young as you feel” is a great philosophy but yourlungs,legs,armsandjointsmaynotagree.Thefactis,youcanslowtheagingprocesswithexercisebutyoucan’tstopit.However,youcanstillworkoutatahighintensitylevel,asmanypeopletrainandexcelwellintotheir40’s,50’sandbeyond.

Beforechoosingafitnessactivityyoushouldfirstconsiderotheraspectssuchasprevious exercise history, weight, flexibility and genetics. Certain physicaltraining is more beneficial to people over 40. Males are at a higher risk ofcardiovascular disease over the age of 40 andwomen aremore susceptible toosteoporosis. Women traditionally prefer aerobics classes and men generallypreferweight training.Whatmight be best at this stage of life is some cross-training.

With the advent of computers and hitech, hi-speed everythingwe, as humans,haveactuallysloweddowncomparedtopreviousgenerations.Lackofphysicalexerciseforsomehasreducedtheabilityto

Themetabolism slowsdown10-15%aswe reachmiddle age and exercise, inparticularresistancetraining,willhelpmaintainleanmusclemasstokeepthefatburning metabolism revved up. It is important to remember that overtraining

isn’ttheanswereither.Trainingformorethanfivehoursonastructuredprogramwill actually reduce the effectiveness and lead toother problems likeover-usestrains, sprains, tendonitis and evenminute fractures.Overtraining at 25 yearsoldisn’tgood,overtrainingat45yearsofageisevenworsebecauseitcantakeaprolongedperiodoftimetorejuvenate.

Stayingphysicallyactiveeverydayandeatingrightarethekeystogoodhealth,longevityandmaintainingqualityoflife.Ifyouhaveaprogramyoureallyenjoy,sticktoit.

Forvarietyyoumightwant to trysomeof thefollowing:stabilityball trainingforstrength,balanceanddevelopmentoftheabdominalsandlowerback;yogaandPilates forstrengthandflexibility;andbikeriding,walkingor runningforcardiovascularandheartrelatedbenefits.

OlderAdultFitnessTipsenjoyanysparetimeavailable.Othershaverecognizedtheneedforregularphysicalactivitytorestoreandmaintainfunctionalabilityto

continueindependence.Ifyoureallyfeelenergetictryaboxingorkickboxingclassforafullbodyblast.

The cruel reality of the aging process is that, unattended, there are noticeablechanges to all components of fitness. Body composition will change and isusuallyaccompaniedbysomeextra,unwantedpounds.Reducedflexibilitysetsinasaresultofyearsofpoorposture.Strengthdiminishesinmen,andwomencanexperienceosteoporosisasbonedensitydecreases.Cardiovasculardiseaseisprominentinmenover40yearsofageandafflictswomenover50.

Here are some tips to reduce or perhaps even reverse some of the negativeaffectsofaging:

• Consultyourphysicianas toyourcurrent stateofhealthandset realisticgoalsfortheimprovementsyouwanttomake.

• Stayactiveforatleast30minuteseachday. Thisincludestaskssuchashousekeeping,shopping,cuttingthelawn,etc.

•Joinclubslikebowling,golfandskiing,orrecreationalteamsportssuchasmen’sslo-pitchandladies’threepitchleagues.

•Makefriendshipswithotherswhowanttostayactive.Thiswillprovideyouwithasupportnetworkandkeepyoucommitted.

•Trydifferentactivitiesthatyouenjoy.Ifyouenjoyityouaremorelikelytostickwiththeprogramandseeresults.

•CheckoutthelocalHealth,WellnessandFitnessCentresandevaluatetheprogramsoffered.

• If you have been exercising with a traditional program switch to afunctional program. Functional means exercises that represent dailyactivitieslikewalkingorstairclimbing.

• Concentrate on agility, balance and coordination exercises like Pilates,yoga,taichiorstabilityballroutines.Theseroutinesareslower,involvinglessimpactbutatthesametimeprovideelementsofstrengthandflexibilitythatcanbemodifiedeasilytomeetyourfitnesslevel.

• Lastly,besuretorewardyourselfforyouraccomplishmentsanddon’tbetoohardonyourselfifyoutemporarilyfalter.

PhysicalActivityforChildrenandYouthToday’s youth have become increasingly less active than those of pastgenerations. Some elementary school children receive as little as twophysicaleducation classes a week. Now, before we jump on the teachers or the localschool board, we must realize there is only so much time and gym spaceavailabletobeshared.

The responsibility to keep kids activemust shift back to the parents. To say:“That’swhattheteachersgetpaidfor”doesn’thelpthesituation.

Currentlymostschoolprogramsinvolvesuchactivitiesasfloorhockey,football,soccer,basketball,gymnastics,badminton,volleyballandvarioustrackandfieldevents.Allofwhichareexcellentsourcesofexerciseandteambuildingskills.Theproblemisthatitisn’tquiteenough.Somechildrenwillwanttostayactiveandbeoutsideafterschooleverydayplayingroadhockey,soccer,skippingourjustrunningaroundplayingtag.OthersmayneedalittleencouragementtogetawayfromthecomputeroroffthecouchgluedtotheTV.

There isnothingwrongwithallowingchildren tospend timeon thecomputer,playing video games andwatching television. These are all activities that canpromote learning, entertain and are a necessity in the peer group hierarchy ofneeds. What is needed is a healthy balance between mental and physicalactivities.

HealthCanadahasreleasedaphysicalactivityguideforchildrenandyouth.Thethree areas of concern addressed in the guide are: Endurance, Flexibility and

Strength.Putverysimplyforchildrentounderstandtheyareasfollows:

Enduranceactivitiesmakeyoubreathedeeper,yourheartbeatfasterandwarmupyourbody.

Flexibility activities are things like bending, stretching and reaching that keepyourjointsmoving.

Strengthactivitiesbuildyourmusclesandbones.

Theguidealsoprovidesasuggestedtimetabletoincreasephysicalactivityandreduceinactivity.It’seasytofollowandcanserveasasortofgoalsettinggameforthekids.

Makeitfunandinterestingbysharingintheexperiencewithyourkidsandevensettingupalittlerewardsystemtoprovidemotivation.

The idea is to start slow with 20 minutes of moderate activity daily and 10minutesofvigorousactivity.By increasingmoderateactivity (walking,biking,playing outdoors, etc.) by 10 minutes a day and vigorous activity (running,soccer,etc.)byfiveminutesaday,youwillhavegained90minutesofphysicalactivityadayaftersixmonths.

Activechildrenwillbecomeactiveadults.

YouthSportsTraining=TrainingforLifeSports can be a very positive influence on youth development in both thephysical andmental aspects.Unfortunately they can alsobe averyunpleasantexperience for some children. The child that is always picked last for aschoolyardteam,orsitsonthebenchinahouse-leaguesportdoesn’tcomeawaywithaverygoodfeeling.

Sportsinmanywaysrepresenttrainingforlifewithchoices,rules,successesandfailures.Individualandteamsportsprovidemuchneededexercisewithelementsofsocialization,fun,challengeandsportsmanship.Thereareasmanyreasonstoplayasportastherearekids.

Someplaybecause theyaregenuinely interested in thesport, somebecauseofpeer pressure and some for parental approval. All parents want to see theirchildrenbesuccessfulbutshouldn’tsetthe“expectationbar”toohigh.Childrenshouldplayforthejoyofthegameandmostofall,thefun.Theyshouldn’tbeplayingunderpressuretorealizethelosthopesandgloryoftheirparents.

Wehave all seen parents at the rink, ball park or soccer field chastising theirchildforwhattheyperceivetobesub-parplay.Sometimesaparentorcoachhastoidentifymistakesforthegoodofthechild’sknowledge,understandingofthesportandfutureperformance.Mostcoachesarewell trainedand try tobefair,butsomegetwrappedupintheexcitementofthegame.Believeitornot,ifyouarefairandprovideanequalplayingfield,kidswilllearnavaluablelifelessoninbeingabletoevaluatetheirownabilities.

Letyourchildrentryseveralsportsandfindoutwhattheyareoraren’tgoodat.Allowthemtoexperienceplayingmanydifferentsportsandavoidspecializationatayoungage.

Whateversportyourchildrenchoose,focusonhelpingthemtogrowasathletesandaspeople.

CHAPTERNINE

Nutrition&Hydration

HelpfulHydrationHintsQuestionsareoftenaskedaboutwhattodrink,howmuchandhowoftenduringsports,workoutsoranyphysicalactivity,especiallyinhotweather.Wateristhebest,butsportsdrinksarefineandarecertainlymuchbetterthansodas.

Approximately 60% of our body weight is water. The recommended averagedailyintakeofwateris8-10glasses.However,thatisjustfordailyactivityandisalsonecessarythroughouttheentireyearincludingthewintermonths.

The summer heat can cause dehydration to sneak up on you at amuch fasterpaceasyourbodyusesupyourwatersupplytokeepyoucool.Wateris tothehumanbodywhatenginecoolantisinyourcar.Itregulatesthetemperatureandpreventsoverheating.

The first sign of dehydration occurs when you feel thirsty. It can progressquickly with a variety of symptoms like change in complexion, cramps ornausea.Ifundetectedoruntreateditcan, inextremecases,result indeath.Thebest advice on suggested water intake for fitness training purposes is inaccordancewiththeguidelinesprovidedbyTheCanadianAssociationofFitnessProfessionals.

Toreducetheriskofdehydration:

•Drink250-500mlofwateronehourbeforeexercising.•Drinkanother250ml20minutesbeforeexercising.•Drink125-250mlevery15minutesduringthetrainingsession.•Drinkone500mlbottleofwaterforeverypoundlostduringthesession.

Thissoundslikealotofwaterbuttheaveragesmallbottledwatercontaineris500ml.

Being properly hydrated assists in respiration, oxygen flow in the blood,endurance,reducesthefatiguelevelandrecuperationtimebetweensessions.

Sowhetheryouareparticipating in teamsports,high intensityexerciseor justgardeningoroutforawalkonyourlunchhourrememberyourwaterbottleandstayhydratedandhealthy.

ProperNutrition+Exercise=ResultsWe’veallheardthesaying“Youarewhatyoueat”.Whatyoueatcertainlyhasanimpactwhenitcomestoyourworkouts.Youwouldn’tsetoutonaroadtripwithyourcar’sgasgaugeonempty,sowhywouldyouthinkaboutworkingoutonanemptystomach?

Whether youworkout in themorning, onyour lunchbreaks or in the eveningyouneedpropernutritiontogetthebestresults.Avoidingeatingbeforeorafteraworkout will not help lose weight. In fact, cutting out meals will create theoppositeaffectbyslowingthebody’smetabolismtostorefatinsteadofburningit.

Tosustainanyenduranceoraerobicactivity, thebodyfirstdrawson thecarbsandthenmovestothefatcellsforadditionalenergy,popularlyreferredtoasthe“fat burning zone”. By not eating you have reduced the resource of carbsavailableandyourenergylevelwillquicklybedepleted.Thiscausesthebloodsugarleveltodrop,usuallyaccompaniedbydizzinessorgeneralnausea.

Small snacks an hour before you plan toworkoutwill usually do the trick.Apieceof toastwithpeanutbutter, a branmuffin, some fruit, a breakfast barorbowl of cereal withmulti-grain is all you need. During your workout, eatingslicesoforanges,(commoninteamsports),isagreatwaytoreplenishthefuelsupply.

Abottleofwateranhourbefore,one20minutesbeforeandaquarterofabottlefor every 15 minutes of your workout will keep the body well hydrated andyou’reinternalcoolingsystemfunctioning.

The optimal eating pattern would provide for five or six small well-balancedmeals per day. With most people’s busy schedules this may seem to beunrealistic,butthis,likeeverythingelseinyourdaycanbeaccomplishedifyouplan it out.Many people religiously stick to carefully planned intense fitnessregiments only to falter in achieving their best results by not eating either therightfoods,portionsorattherighttime.

Ifyouintendtoproperlyplanyourmealsallowingforconsumptionofcomplex-carbohydrates before your workout, foods such as potatoes, rice, pasta andwholewheatproductsareyourbestchoices.Theydigesteasilyandprovide thefuelyourbodywillneedtosustaina60-minuteworkout.

Postworkoutmealsshouldincludeampleproteinproducts,likechickenorfishtoassistinrejuvenationandrebuildingofthemuscletissue.

People with special dietary needs should seek professional advice form theirdoctorsorbereferredtoregisterednutritionistsforadietthatisspecifictotheirneeds.

YourCalorieCountingCalculationMost failed attempts to lose weight are as a result of dieting alone. Healthyweightlossforlong-termsuccessrequiresacompletechangeinlifestyle.Properdietandnutritionmustbeaccompaniedbyregularphysicalactivity.

Start by setting realistic goals, both short-term and long-term. If you have aspecial occasion coming up in the next couple of weeks like a wedding,especiallyifit’syourwedding,andwanttolose20pounds...you’veleftittoolate.Rapidweightlossisextremelystressfulonyourbodyandcanleadtootherhealthrelatedproblems.

Asensibletargetistoaimforlosingonetotwopoundsoffataweek.Onepoundof fat equals approximately 3500 calories. If you safely set yourself on aprogram whereby reducing your daily “net” calories by 500 you will lose apoundof fat aweek.“Net” calories refer to the combination of reduced foodconsumption and calories burnt off by exercising. As an example, if youparticipatedinafitnessprogramthreetimesaweekthatburnedoff500caloriesand reducedyourdailycaloriesconsumedby300youwillhaveaccomplishedyour 3500-calorie (1 pound) weekly reduction. This way you have safelyreducedcaloriesandincreasedyourfitnesslevel.Keepinmindthatleanmusclegained through exercise speeds up your metabolism and has the additionalbenefitofburningoffmorecaloriesevenatrest.

Theaveragepersonshouldconsumebetween1500and1800calorieseachdaytoproperly fuel the body. This is best done with five small meals spread outbetweenbreakfastanddinnertime.

Hereisasimpleformulatoestimatethecaloriesyouareconsumingtomaintainyour current weight without dieting or factoring in calories expended in astructuredfitnessprogram.Fromthistargetnumberyoucansetsomegoalsastoincreasingcaloriesusedinexerciseandreducingcaloriesbydieting.

Determineyourrestingmetabolicrate(RMR)bymultiplyingyourbodyweightinpoundsby10calories.

Example:A135poundmoderatelyactivefemale

135lbsX10Calories=1350Caloriesusedbyherdailyrestingmetabolicrate

Nowfactorinyouractivitylevelbyadding20-40%ifyouaresedentary,4060%

ifyouaremoderatelyactiveandadd60-80%ifyouareveryactive.

1350CaloriesX50%)=675Calories

(Mid-ModeratelyActive)

Thenaddthetwoamountstogether.

1350+675=2025Calories

With this target number you can now factor in exercise and dieting for a safeweightlossprogram.

Youshouldalwayscheckwithyourfamilyphysicianbeforestartinganydietorexerciseprogram,especiallyifyouhavespecialhealthconcerns.

CHAPTERTEN

HelpfulFitnessTips

SleepingYourWaytoHealthandFitnessAll too often the forgotten aspect of enhancing your fitness level andincorporatingahealthylifestyleisgettingenoughrestandsleep.

With today’s active lifestyle,work related stress and family commitments oursleep usually takes a back seat. Inadequate sleep leads to lethargy, slowerreaction time and decreased energy.Chronic sleep deprivation can lower yourbody’simmunesystemleavingyoususceptibletodiseasesandillness.Ifyouarenotgettingthesleepyouneed,trysomeofthesetips:

•Don’tnapduringtheday,asitwillproducefragmentedsleep.Trytokeepallofyoursleepforbedtimetoallowforcontinuityinyoursleeppattern.

• Eliminateor reduce theconsumptionofcaffeine (tea, coffee, softdrinks,etc.)afterlunchasitactsasastimulantnotarelaxant.

•Avoidsnackinglateatnightasitkeepsthedigestivesystemalertandcaninterferewithyoursleeppattern.

•Don’tdoexcessiveorhighintensityexercisewithinfourhoursofbedtimeasitrevsupthemetabolismmakingitdifficulttofallasleep.

•Avoidworkingonyourcomputerbeforebedtimeorhavingyourcomputer

inthebedroom.Thecomputer’slightstimulatesthebrainandhavingitinthebedroomcreatesalinkwithworkandnotrest.

•Trytokeepregularsleeppatternsbygoingtobedandwakingatthesametime each day. Your body craves regularity, sleeping in on theweekendthrowsoffyourbody’s circadian rhythm,which in turn causes changes toyoureatinghabits.

• Keep the bedroom temperature cool. Many people believe keeping thebedroomwarmhelps them fall asleep. Studies show that youwill get adeeperuninterruptedsleepifyoukeepthetemperaturecoolerthantherestofyourhome.

• Disconnect the snooze button on your clock radio and get upwhen thealarmgoesoff.Hitting‘snooze’disruptsrest,andyou’dbebetterservedbystayinginadeepsleep.

•Mostofalltrytogeteighthourssleepeachnight.Allowyourbodytogetthemuch-neededrestitrequirestogetyouthroughyournextbusyday.

Injuries-PreventionandTreatmentIronically, staying active for fitness and health benefits sometimes results ininjuries.Nomatterhowfityouareorhowcareful,itisinevitablethatyouwilloccasionallysustainaninjury.

There are basically two types of injuries: acute and chronic. An acute injuryoccurssuddenlyduringaspecificmovementandyouknowyouhavestrainedamuscle,ligamentortendon.Thepaincanrangefrommildtointense.Ifthepainisseverestopimmediatelyandconsultaphysician.IfitismildyoumaywishtotreatitusingtheR.I.C.E.method.

Restbeginsthehealingprocessandlimitsfurtherdamage.

Icewillreduceswelling.Icingtheareaiseffectiveforthefirst72hours.Icetheareafor10-20minutesseveraltimesduringtheday.

Compression will also help reduce swelling by applying pressure by hand orusingatensorbandage.

Elevationwillpreventthepoolingofbloodaroundtheinjuredarea.

Chronicinjuriesareusuallyattributedtooveruseandrepetitiveuse.Thesetypesofinjuriesmostcommonlyoccurinthejointsorinthelowerback.Lowerback

injuriescanbeacutebutgenerallyaresustainedasaresultofpoorpostureandinsufficientorimproperexercise.Chronicinjuriescanseemveryinsignificantatfirst but as they linger the discomfort will increase and left untreated canadvance to have disabling effects. If you have had a specific injury that justwon’tseemtogoawayorjustgetsbetterandisre-injuredyoushouldseeyourphysician.

Practisingthefollowingtipscansignificantlyreduceinjuries:

• Chooseaprogramthatisrightforyourfitnesslevel. Startingatalowerlevel than you feel capable ofwill bemore beneficial than to jumping inoveryourheadandriskinginjurythatwilldelayyourprogress.

•Selectaprogramthatisspecificallydesignedforyou.Changeyourroutineevery8-12weeks.

•Learnpropertechnique,formandexerciseselection.•Evaluatetheequipmentyouareusing.Isitsafe?Arethecables,wornorfrayed?Arealltheweightplatesandcollarssecure?

• Ensure your exercise room is well ventilated and properly lighted.Eliminatedistractionandkeeptheareafreeofobjectstotripoverorstrikeduringmovements.

• Warm-upproperlyfor7-10minutestoallowyourbodytopreparefortheworkout by increasing the body temperature, warming the muscles andelevatingtheheartrate.

•Stretchthoroughlyaftertheworkouttoallowyourbodytocooldownandrestorethenaturallengthtothemusclegroupsused.

FrequentlyAskedQuestions-FitnessClubsvsHomeGyms

ShouldIworkoutatagymorathome?

There isnorightanswer. Ifyoudonotwant tobedisturbedperhaps thehomegymisidealforyou.Ontheotherhandsomepeoplerequireagroupsettingtogetmotivated.

Obviously,theequipmentselectionatthegymisgoingtobefarsuperiortomosthomegyms.Thequestionthenisdoyouneedall thespecializedequipmentordoes the equipment at home meet your needs? Gyms offer variety and

professionalsupervision,asmostclubsnowofferpersonaltrainingoraprogramdesignsetup.Homegymsusuallycomewithaworkoutbooklet.Videos,fitnessbooks,Internetprogramsorevenapersonaltrainingsessioncanstartyouoffontherightprogram.

Thebottom line is, youcan train at agymor athomeandget the resultsyouwantbyputtinginthetimetoresearchyourneedsandselectingtheoptionthatbestsuitsthoseneeds.

WhatequipmentdoIneedtoworkoutathome?

Therearenumeroushomegymsonthemarket.Gotofitnessstores,trythemoutand get the staff to show you how theywork.Don’t get caught up in buyingeverypieceofequipmentadvertisedonTV.

The standard multi-station home gym is more than sufficient. If space is aconcern you can opt for freeweights, a stability ball, resistance tubing and astep.Toworkonyourcardioyoucanbuyastationarybike,treadmill,walk,jogorbike.

Most importantly, buy somethingyouwill use. If cost is a concern, checkoutgaragesales.Youdon’tneedtotakeoutamortgagetoequipyourgym.

WhatshouldIbelookingforinafitnessclub?

When deciding on a gym or fitness club consider the four A’s: Accessibility,Availability,AttractivenessandAffordability.

Accessibility:

Isiteasyandconvenienttogetto?Canyouwalkorbikethere,ordoyouneedtodrive?

Availability:

Is it openat lunchhouror earlymorningwhenyouwant toworkout?Does ithavetheequipmentyouneed?

Attractiveness:

Isitclean,wellmaintainedandsafe?

Affordability:

Isitinyourpricerange?Dotheyoffermonthly,3,6or12monthmemberships,orstudentand/orseniorsdiscounts?

ChoosingaPersonalTrainerPersonaltrainersarenolongerexclusivetothewealthy.Manypeopleinnormalwalksoflifeutilizetheservicesofapersonaltrainer.Somejustwantatrainertodesign a personalized training program, provide equipment instruction,demonstrate safe and proper techniques or design a sport specific program.Others may be looking for weight loss and fat reduction, improved health ormotivationandcommitmenttostartanexerciseprogram.

Tochooseapersonaltraineryoucancheckthephonedirectory,Internetoraskaround at gyms and fitness centres. Be careful not to have someone that isuncertifiedactasyourtrainer.

Ask to see their certification card. The Canadian Association of FitnessProfessionals (CanFitPro), Canadian Personal Trainers Network (CPTN) andTheAmericanCouncilonExercise(ACE),areallrecognizedcertifications.

Choosing a certified personal trainer provides you with someone who hasreceived education in program design and instruction in resistance training,cardiovasculartrainingandflexibilityaswellasphysicalanatomyandnutrition.They have also demonstrated competence in written theory and practicalapplicationtoahighstandard.Positiveresultswillbeincreasedandincidenceofinjurydecreased.

Forapersonaltrainertomaintaintheircertificationrequiresconstantupgradingwith aminimumof fourContinuingEducationCredits per year.This involvesattendingcourses,workshops,seminarsandtradeshowstokeepscurrentonnewtrends,techniques,equipment,researchandresources,whichareallpassedontoyoutheclient.

Ask for experience and references, fitness clubs they have worked at andprograms they have developed.Do they have specialization in specific sports;havetheyworkedwitholderadults,groupsorindividuals?

Ask if they are insured through an association or independent. They mustprovideproofofcertificationtobeinsured.

Male and female trainers are equally qualified so choose one you arecomfortableworkingwith.

Lastly, insist on a contract outlining fees, payment schedules, duration of

sessions and cancellation policy. A contract protects both you and the trainerfromamisrepresentationand/orasimplemisunderstanding.

WinterColdWeatherExerciseTipsWiththecoldofwintercomesshorterdaylighthours.Ifyouworkinsideduringthedaymakesureyougetoutsideonyourbreaksandlunchforsomesunlight,freshwinterairandmaybeevenabrisklittlewalk.

Forthoseofyouwhoreligiouslygettothegym,keepupthegoodworkandtrytoenticeafriendtogowithyou.

If you are the type that loves the outdoors, there is no reason to let the coldweatherstopyoufromgettingoutandenjoyingyourfavoritewinteractivity.

Before heading out to brave the winter elements consider these three things:Clothing,TemperatureandHydration.

1.Clothing:Whenpreparingtogoouttotheslopes,trailsorjusttoanoutdoorskatingrinkconsideryourselectionofclothing.Materialsuchascottonandsilktendtoholdmoistureclosetotheskinandwillcontributetoloweringyourbodytemperature.Wool, polypropylene and polyester tend to keep sweat away from the bodymaintainingthecoretemperature.Mostheatlosscomesfromtheheadsobesuretowearawarmhat.Theface,handsandfeetarethemostsusceptibletofrostbitesomakesureyouhaveascarf,mittensorglovesandawarmpairof insulatedboots.

2.Temperature:Don’tbefooledjustbecauseit’ssunnyoutthere,besuretotakeintoaccountthewind-chill factor. Frostbite or hypothermia can set in rapidlywhen your bodytemperaturedropsbelow95degreesFahrenheit.Becautiousandwatchforsignsofhypothermiawhichcanincludedifficulty inspeaking,slowedheartrateandbreathing,lossofcoordinationandadisorientedmentalstate.

3.Hydration:Acommonmisconceptionisthatyoucan’tbecomedehydratedwhenitiscold...Wrong!Itisjustasimportanttostayhydratedincoldweatherasitisinwarmweather.Justbecauseyoucan’tseethesweatincoldweather,yourbodyisstilllosing fluid during physical activity. Stick to consuming water in the samequantitythatyouwouldthroughouttheyear.Theoldideaofdrinkingalcoholtowarmyouup is completelywrong.Althoughyoumay feel like the alcohol is

warmingyouup,itactuallydoestheopposite.Alcoholactuallycausesthebloodvessels in your extremities and skin to open up causing drastic heat loss. See“HelpfulHydrationHints”onpage35.

SummerHotWeatherExerciseTipsWhen working out or participating in sports during the summer months oneshould consider several factors. Hydration is the most important issue andrequirestheconstantconsumptionoffluids.Sportsdrinksarefinetheybuttakelonger to be absorbed into your system,while soft drinkswill onlymake youthirstier. As boring as it may seem, the best drink to consume is water. See“HelpfulHydrationHints”onpage35.

Incidentsofdehydrationcanbe reduced ifyoudrink250-500mlofwateronehourbeforeexercising.Drinkanother250ml20minutesbeforeand125-250mlevery 15 minutes during the training session. If you are an outdoor fitnessenthusiast or workout at home without the benefit of air-conditioning, takecautionwhenitcomestothetimeofyourworkout.

Reducetheoveralltimespentontheprogramandtrytodoyourroutineinthemorningoreveningwhenthetemperaturesarealittlelower.

Clothingisanotherconsiderationassomepeopleareunderamisconceptiontheyhave to really sweat to get a good workout and will wear track pants and asweatshirt, even in the summer...Wrong. Dress light and concentrate on justgettingagoodworkout.

Youcanalsoconsiderwatersportsasacoolalternativetoatraditionalworkout,still getting a good cardio or resistance workout and keeping your bodytemperaturedownatthesametime.

Whatever activity you choose, stay hydrated,wear sunscreen, a hat, stay coolandstayhealthy.

FitnessMotivationTipsMost people starting out on a new fitness plan will reach a pivotal time 6-8weeks into their program.Askyourself the followingquestions to assess yourprogramandmotivateyoutocontinue:

• HaveIaccentuated thepositiveand letgoof thenegative?Thinkingandbelievingyoucandoitwillcarryoverintopositiveresults.

•HaveIsetshort-termandlong-termgoalsandrewards?WhatdoIwanttodo:loseweight,gainmuscle,toneorparticipateinasport?Nowsetrewardslikebuyingnewclothesordiningout.

• Have I focusedon attainable and realistic goals so thatwaymy rewardswon’tbe tooelusive?Motivationwill bederived fromgaining those littlerewardsyousetforyourselfalongtheway. See“FittingSMARTFitnessGoalsintoYourProgram”onpage8.

• Have I tailored a workout that lets me achieve my goals and rewards?Chooseanactivityorsportyouenjoy,asyouwillbemorelikelytosticktoit.Weighttrainingformusclegain,cardioforweightloss.Ifyouwanttoloseweightandtone,youshouldcombineboth(cross-training).

• HaveI triedsomethingnewtokeepmyprogramfreshorshouldI findaworkoutpartnerwithsimilargoalsandinterests to injectcommitment intomyroutine?

•HaveIchosentherightworkoutenvironment?Ifyoulikesolitude,youmaywanttopurchasesomeworkoutequipment,ahomegymorfitnessvideostoexerciseintheprivacyofyourhome.Ifyoulikethesocialaspectyoumaywantagymmembershipthatoffersavarietyofequipmentandclasses.

•HaveIscheduledmyworkoutsandconsiderthemtobeanimportantpartofmyday?Yourhealth,self-imageandstressreductionshouldbeimportanttoyou.

Now that you have assessed your program you should get yourself mentallyprepared.Insteadofthinkingofitas:“I’vegottodoit”,psycheyourselfupthatyouwanttodoitandrememberhowgoodyoufeelaftertheworkout.

Record a journal to keepyou accountable andpush you to stay on track.Youshouldkeeptrackofyourentirefoodandcaloricintakeaswellasyour(F.I.T.T.)exercise Frequency, Intensity, Time and Type. Your journal is also a great

indicatorofwhatisworkingandwhatisn’t.See“KeepingaFitnessJournal”onpage10.

“TwoofaKind”PartnerTrainingWorkingoutcansometimesfeelslikeachore.Formanypeopleit’stoughtoputaside thedailygrind and take time for fitness.Let’s look at the issueof time.There are168hours in eachweek. If you couldmanage to squeeze in just 30minutesadayofsomeformofphysicalactivity,thatwouldleaveyouwith164½ hours aweek to get everything else done.When you look at it thatway itdoesn’tseemsotimeconsuming,doesit?

We’veallheardthephrase:“Twoheadsarebetterthanone”.Well,sometimesittakes two to get motivated and get fit. First, choose a training partner withsimilar goals and fitness interests. If youwant to be a body builder and yourpartneristrainingtorunamarathon...wellyougetthepoint.

Before starting out on your new program set and share your goals with yourpartner. This way you and your partner become more accountable for eachother’ssuccess.Trainingwith friendsoryourspousecanprovide forexcellentqualitytimetogetherwhileworkingtowardsacommongoal.Yourcommitmentlevelwillalsolikelyincreasewhenyouknowyouhavesomeoneexpectingyoutobereadytoworkout.Whileyouareworkingoutwithapartner thereisalsothe tendency to work a little harder and push each other to lift a few morepoundsorrunatalittlequickerpace.

Eachpersonhasdifferentareasofknowledgeorexperiencetooffertotheother.Youmay both read different publications or have subscriptions to health andfitness magazines that you can share. There are even some gyms, clubs ortrainers that will offer two for one memberships and programs encouragingcouplesparticipationthatmaketeamingupanaffordableoption.

Thesafetyaspectofyourworkoutincreasesaswell.Accidentsdohappen,sothebuddy system can be a lifesaver. If your goals include resistance training,remember,when liftingheavyweightsa spotter isalwaysawise idea.Even ifyouaren’tintoweights,apartnercanbethereincaseofanemergency,likeheartproblemsorafall.Thereisalsosafetyinnumbersifyouarewalkingorrunningoutsideatnight.

Fit-BreakfortheHomeBasedBusiness

Currently, the homebasedbusiness sector is experiencing tremendous growth.But starting your ownbusiness is very stressful and short exercise breaks canhelprelievestress.Longperiodsinyourhomeoffice,onthephoneorusingthecomputerarefatiguing.Exercisewillre-energizeyouandreleaseendorphinstohelppreventmoodswingsordepressionandhelpyoufocus.

Often, in aonepersonor familybusinessyoudon’t have the luxuryofhealthbenefits or paid sick days. Staying healthy and avoiding being run down iscrucialtosuccess.Makefit-breaksyourbusiness.

This10-minuteexerciseprogram,oneminuteforeachexercise,canbedoneinyourofficeandworksallthemuscles.Itcanbeperformed1-3timesadayforagreatfit-breakinsteadofacoffeebreak.

Allyouneed isyourchair andyourbody.Try todo10-15 repetitionsof eachexercisewithslowmovement,rememberingtoexhaleonexertion.

1.SideLegRaises:Stand,bringonelegouttosideandbacktostandingposition,repeat.

1.LegCrossovers:Stand,bringonelegoverinfrontoftheotherlegandbacktostandingposition,repeat.

2.FrontExtensions:Bringkneeupparalleltofloor,extendlegoutstraight,backtostandingposition,repeat.

3.RearExtensions:Stand,keepbackstraight,raiselegtorearandback,repeat.

4.ChairSquats:Standwithhandsonchair,bendkneestosquatpositionusingchairforsupportandbackup,repeat.

5.ChairLunges:Stand with hands on chair, bend knees to side lunge position using chair forsupportandbackup,alternatesides.

6.WallPushups:Placehandsagainstwall,armslengthawayandleanforward,bringnosecloseto

wallandpushoff,repeat.

7.StandingArmCirclesFront:Largecircles,alternatedirection.

8.ArmRaises:Side,overhead,frontandback.

9.SideBends:Onehanddownside,otherhandraisedupandbehindhead,bendtoside,repeat,thenotherside.

Also, remember to drink more water and less coffee. Staying hydrated helpsyourconcentrationandalertness.

TakingVacationTimeforYourselfThefirstandmostimportantthingistoactuallytakeavacation.Allworkandnoplay leads to “BurnOut”which can be counter-productive. This is an all toocommonproblemthesedays.Althoughwemaybelievetheworldwillstopifwearen’tavailableforworkeachday,surprisinglyitwillrollalongjustfinewithoutus.

Vacationisatimetoallowyourbodyandmindachancetorelaxandrejuvenate.“BurnOut”isnotexclusivetothe“Workaholic”.Mostpeopleusuallytaketimeoff inone-weekperiods tospread itoutsoas tonotseemlike it’sover inoneshot and have towait another year for their next vacation.Others break it upbecause taking more than a week at a time is just not convenient for theiremployers.Studieshaveconcluded thatyourbodyneeds two fullweeksawayfrom the daily stressors, cell phones, pagers, laptops, etc. to become properlyrested.

Ifyouhaveconvincedyourselfthatavacationisnecessary,thenwhataboutyourworkouts?Mostpeoplewhoarefitnessconsciousandcommittedtoanexerciseprogramwillfindsomethingtokeepthemactive.Theoldsaying:“Achangeisas good as a rest” comes in handy here. Just about any place you choose tovacationwillprovidenewanddifferentopportunitiesforphysicalactivity.

Hotelsusuallyhavefitnesscentreswithweights,cardiomachinesandsomeevenprovide aerobics classes allowing you to try new equipment in a newenvironmentthatwillhitthemusclesslightlydifferentlythanwhatyouareusedto.

If cottaging is your choice, water sports such as swimming or water skiing,beachactivitieslikevolleyball,touchfootballorFrisbeecanbefunandeffectiveworkoutscombiningstrength,cardioandflexibility.

Someprefertostayhomeanddodaytripsorgetthestuffdonearoundthehousethat thereneverseems tobe time for. Ifyouareday tripping, likegoing toanamusementpark,thezooortrailhikingyouwillputalotofkilometresonyourfeetandyourheartwillthankyou.Sodoyourselfafavourandtakesometimeoff,you’llcomebackhealthierandmoreproductive.

Don’t let your fitness level get away from you by taking the summer offcompletely,withnoactivity.Itisaloteasiertostayinshapethanitistogetin

shape.Ifyou’vebeenworkingout3-5timesaweekduringthewinter,youcaneasilycutdowntheworkoutsto2-3withoutlosingmuchofwhatyou’vegained.

Youcanalsochangeyourroutinebycontinuingtoworkoutasoftenbutreducethe time spent and number of sets. Alternatively you could cut the workoutsdownbutincreasetheintensity.

Eitherwayyouaremaintainingyourgains.Ifyou’replayingslowpitch,golfing,walking, running, swimming or bicycling outside in the beautiful summerweatheryouarealsocontributingtomaintainingyourfitnesslevel.

Rememberthatyourfitnessandhealthwilldiminishwhenyoueithercutouttheregularexercisealltogetherorover-trainandfailtogiveyourbodytherestandrecoverytimeitneeds.

CHAPTERELEVEN

Equipment&HandWrapping

GuidelinesforEquipmentSelectionEnsureallEquipmentisinGoodConditionandFitsProperlyRound-Timer:

Selectaround-timerthatcanbesetfortwoorthreeminuteroundswith30or60second rests andhas lights:green for the startof the round;yellow for the30secondsremainingwarning;andredfortheendoftheround.

TherearealsoCD’son themarket thatareprogrammedwithmusic that startsandendstosignalroundsandrests.

SkippingRopes:

Skippingropescomeineitherplasticorleather.Choosethelengthaccordingtoyourheight:8footropesforpeople5’4”andunder;9footropesfor5’5”to6feet;anda10footropeifyouareover6feettall.

Ifindoubt,buythelongerropeasyoucanalwayswrapitaroundyourhandtoshortenit.

Gloves:

8to20ouncegloveswithVelcroorlaceareavailable,but10or12ounceboxinggloves,preferablywithVelcrowristsforquickchange,arebest.

HandWraps:

Handwraps provide support for thewrist and small bones in the hands.Theyrangefrom108”to180”inlength.Alwayschoosealongerlength,asmorewrapismoreprotection.

ForearmShieldsorFocusPads:Shieldsandpadsprovideatargetforthestrikerand absorb the impact of the punches and strikes.They come in various sizesand thickness.Be sure the thicknessmatches the force thatwill be applied toavoidinjurytotheholder.

Focus pads are usually sold by ounces: 12, 14 and 16 ounce sizes. Forearmshieldsareusually16”-18”long,10”-12”inwidthand2”-3”thick.Velcrostrapsare best for quick adjustments and changes. Use kicking shields for heavykickingdrills.

Footwear:

Youcanwearcrosstrainerswithlighttreadorregulationboxingorkickboxingshoes.Barefeetareacceptablebutkickbootswillhelppreventinjury.

Attire:

Youcanwearloosefittingpantsorshorts,andat-shirt.Or,ifyouprefer,boxingandkickboxingapparelarealsoavailable.

Music:

Aerobic boxing/kickboxing music with a 132-144 beats per minute even 32countcanbeusedduringyourworkout.Oryoucansimplyusewhatevertypeofmusicmotivatesyou.

Free-StandingPortableHeavyBags:

Free-standingbags come invarious shapes and sizes ranging fromcylindrical,coneshapedandevenwithreplicaupperbodyformthatyoucanfillwithwaterorsandtothedesiredweight.

Whichevertypeyouchoose,makesureitisadjustableinheight.

HangingHeavyBags:

Hangingbags range insizes from50poundsup toapproximately150pounds.Theyaremadeofleatherorcanvassandcanalsocomeinwaterfilledstyle.Amidrange80-100poundleatherbagisbestforwear.

MedicineBalls:

Medicineballsrangefrom1to30poundsandcanbemadeofleatherwhichdonotbounceorofrubberwhichprovidesomebounce.The4-6poundrubberballsarethebestallpurposeballsthatwillsuitmostpeople’sneeds.

StabilityBalls:

Chooseananti-burststabilityballthatwillholdatleasttwotothreetimesyourbodyweight.As a guideline for sizing: if you areunder5’4” choose a 55 cmball;5’5”to5’11”choosea65cmball;andifyouareover6’gowitha75cmball.

Makesureitisfullyinflatedandwhenyouareseatedontheballyourthighsareparallel to the floor. If in doubt choose a ball that ensures thatwhen you areseatedyourhipsareslightlyaboveyourknees.

ResistanceTubing:

Resistance tubing Is available in five different levels of resistance from verylighttoveryheavy.Mediumresistanceismostcommonandtubingwithhandlesisbestfortheexercisesdescribedinthisbook.

AgilityLadders:

These ladderscome in15foot lengthsandaremadeofeithercanvassorclothwithwoodorplasticadjustablerungs.

Mini-Hurdles:

Mini-hurdles are usually plastic, 6” high with available attachments for anadditional 6” in height. Keeping the height to 6” keeps the pace quick andreducestheimpactwhenyouland.

WeavePoles:

Weave poles are made of plastic or wood, are 6’ feet in length, and can bequicklyinsertedintotheirbases.Thepoleshelpkeepyouinanuprightpositionas opposed to pylons which people have a tendency to hunch over whennavigatingaround.

HandWrapping1. Start with loop over thumb and wrap across the back of the

LeftHand

RightHand2.Wraparoundtheknuckles3times

LeftHand

RightHand3.Wrapbackaroundwristintotopofthumbandbackfigure8acrosshand

LeftHand

RightHand4.Wrapbackoverthumbandbackandfigure8acrosshand.

LeftHand

RightHand5. Continue towrap in figure8motionandcompletewith3wrapsaroundwristsecuringwithVelcro.

LeftHandRightHand

CHAPTERTWELVE

Punching&KickingTechniques

FightingStance

1.Feetareshoulderwidthapartinabalancedposition,kneesslightlybent.

2.Leadfootforwardshoulderwidthaheadofbackfootbladedslightlytothe1:00o’clockposition.

NOTES : Photographs shown are depicting a left foot forward stance mostcommontoarighthandedfighter.Thepositioncanbereversedforalefthandedfighter.Forbestfitnessresultsthefightershouldusebothstancesequallyduringtheclassorsession.

Footpositionisat11:00o’clockforlefthandedfighters.

TheJab

1.Startinfightingstance.Handsinguardposition.2.Extendtheleadarmstraightoutrotatingthehandpalmdown.Keeptherearhandupintheguardposition.

3.Retractthearmandreturntothefightingstance.Handsinguardposition.

TheCross

1.Startinfightingstance.Handsinguardposition.2.Extendthereararmstraightforwardwiththehandpalmdown.Rotatetherearhipforwardwhilepivotingontheballsofthefeet.

3.Retractthearmandreturntothefightingstance.Handsinguardposition.

NOTE : Photographs shown are depicting a left foot forward stance mostcommontoarighthandedfighter.Thepositioncanbereversedforalefthandedfighter.Forbestfitnessresultsthefightershouldusebothstancesequallyduringtheclassorsession.

TheHook

1.Startinfightingstance.Handsinguardposition.

2. Drop the shoulderand raise forearmpalmdown. Start topivoton theballsofthefeet.

3.Pivottheleadhipforwardkeepingthearmparalleltothefloorandthearminan80-100degreeposition.

4.Retractthearmandreturntofightingstance.Handsinguardposition.

NOTES:Thehookcanbeexecutedwitheithertheleadhandorrearhand.

Photographsshownaredepictingaleadhandlefthookwiththeleftfootforwardstancemostcommontoarighthandedfighter.Thepositioncanbereversedforaleft handed fighter. For best fitness results the fighter should use both stancesequallyduringtheclassorsession.

TheUppercut

1.Startinfightingstance.Handsinguardposition.

2.Droptheshoulderandtheforearmbycrouchingslightly.Starttopivotontheballsofthefeet.

3.Pivottherearhipforwardkeepingthearmflexed.Pushwiththehipsandasyoudrivethehandupwardrotatethehandpositioncompletingthepunchwiththepalmfacingyou.

4.Retractthearmandreturntofightingstance.Handsinguardposition.NOTES:Theuppercutcanbeexecutedwitheithertheleadhandorrearhand.

Photographsshownaredepictingarearhanduppercutwiththeleftfootforwardstancemostcommontoarighthandedfighter.Thepositioncanbereversedforaleft handed fighter. For best fitness results the fighter should use both stancesequallyduringtheclassorsession.

TheLeadLegFrontSnapKick

1.Startinfightingstance.Handsinguardposition.

2. Raise the front knee pointing it at the intended target. Shift thebodyweighttotherearlegandpointthetoesdownward.

3.Extendthelegandstrikethetargetwiththeinstep.(Ontheshoelaces)

4.Retractthekickingleg.

5.Returntofightingstance.Handsinguardposition.NOTES :The front snapkickcanbeexecutedwitheither the lead legor rearleg.

Photographsshownaredepictingaleadlegsnapkickwiththeleftfootforwardstancemostcommontoarighthandedfighter.Thepositioncanbereversedforaleft handed fighter. For best fitness results the fighter should use both stancesequallyduringtheclassorsession.

Theleadlegsnapkickshouldbeperformeduntilproficientbeforeimplementingthemorepowerfulrearlegsnapkick.

TheRoundhouseKick(LeadLeg)

1.Startinfightingstance.Handsinguardposition.2.Raisethefrontkneepointingitattheintendedtarget.Begintopivotthebasefootawayfromthetarget.

3.Extendthelegandstrikethetargetwiththeinstep,whilecompletingthepivot.(Strikeontheshoelaces)

4.Retractthekickingleg.

5.Returntofightingstance.Handsinguardposition.NOTES : The round kick is executed with the lead leg; the roundhouse is

executedwiththerearleg.

Photographsshownaredepictingaleadlegroundkickwiththeleftfootforwardstancemostcommontoarighthandedfighter.Thepositioncanbereversedforaleft handed fighter. For best fitness results the fighter should use both stancesequallyduringtheclassorsession.

The lead leg round kick should be performed until proficient beforeimplementingthemorepowerfulrearlegroundhousekick.

TheRearLegFrontSnapKick

1.Startinfightingstance.Handsinguardposition.2. Raise the rear knee pointing it at the intended target. Shift the bodyweighttothefrontlegandpointthetoesdownward.

3.Extendthelegandstrikethetargetwiththeinstep.(Ontheshoelaces)

4.Retractthekickingleg.

5.Returntofightingstance.Handsinguardposition.NOTES:Thefrontsnapkickcanbeexecutedwitheithertheleadlegorrearleg.

Photographsshownaredepictingarearlegsnapkickwiththeleftfootforwardstancemostcommontoarighthandedfighter.Thepositioncanbereversedforaleft handed fighter. For best fitness results the fighter should use both stancesequallyduringtheclassorsession.

Theleadlegsnapkickshouldbeperformeduntilproficientbeforeimplementingthemorepowerfulrearlegsnapkick.

TheKneeStrike

1.Startinfightingstance.Handsinguardposition.

2.Dropthehandstograbthetarget,crouchingslightly.

3. Pivottherearhipforwardbendingtheknee. Pushwiththehipsasyoudrivethekneeupwardandpullthetargetdownward.Leanbackslightlyasyoustrikeformorepower.

4.Retractthekneeandreturntofightingstance.Handsinguardposition.NOTES:Thekneestrikecanbeexecutedwitheitherknee,butthemostpowerisgeneratedfromtherearknee.

Photographs shown are depicting a rear knee strikewith the left foot forwardstancemostcommontoarighthandedfighter.Thepositioncanbereversedforaleft handed fighter. For best fitness results the fighter should use both stancesequallyduringtheclassorsession.

CHAPTERTHIRTEEN

PadHolding&HeavyBags

Kicks:PadHolding&FootPlacement

Round/RoundhouseKick:Padheldtokicker’sheightwiththearmflexed45to90degreesandawayfromthebody.(Footplacementshouldmatchthe

kicker-placethesamefootforward)

SnapKickandKneeStrike:Padsheldstackedontopofeachotherwiththeleadhandonthebottomandtherearhandsupportingsupportingontop.(Footplacementshouldmatchthekicker/striker-placethesamefootforward)NOTE:Photographsshownaredepictingaleftfootforward

stancemostcommontoarighthandedfighter.

Kicks:Fighter&PadHolderPositions

FightingStance&PadHolderStance:WithSameFootForward

LeadLegFrontSnapNOTE:Photographsshownaredepictingaleftfootforwardstancemostcommontoarighthandedfighter.Thepositioncanbereversedforalefthandedfighter.Forbestfitnessresultsthefightershould

usebothstancesequallyduringtheclassorsession.

RearLegFrontKick

LeadLegRoundKickNOTE:Photographsshownaredepictingaleftfootforwardstancemostcommontoarighthandedfighter.Thepositioncanbereversedforalefthandedfighter.Forbestfitnessresultsthefightershould

usebothstancesequallyduringtheclassorsession.

RearLegRoundhouseKick

RearLegKneeStrikeNOTE:Photographsshownaredepictingaleftfootforwardstancemostcommontoarighthandedfighter.Thepositioncanbereversedforalefthandedfighter.Forbestfitnessresultsthefightershould

usebothstancesequallyduringtheclassorsession.

StepOutEvasiveTechnique

SlipaLeftJab

NOTE : Photographs shown are depicting a left foot forward stance mostcommontoarighthandedfighter.Thepositioncanbereversedforalefthandedfighter.Forbestfitnessresultsthefightershouldusebothstancesequallyduringtheclassorsession.

EvasiveTechniques:Fighter&PadHolderPositions

SlipaRightCross

DuckaHookNOTE:Photographsshownaredepictingaleftfootforwardstancemostcommontoarighthandedfighter.Thepositioncanbereversedforalefthandedfighter.Forbestfitnessresultsthefightershoulduseboth

stancesequallyduringtheclassorsession.

Punches:PadHolding&FootPlacement

Jab: Pad held head high angled to the shoulder of the puncherwith feet in a

positionmatchingthepuncher.(Leadhand)

Cross:Padheldheadhighangledtotheshoulderofthepuncherwithfeetina

positionmatchingthepuncher.(Rearhand)

Hook:Padheldchinhighwiththearmflexedto90degreesintighttothebody.

(Canbeperformedwitheithertheleadorrearhand)

Uppercut:Padheldonrearhandchinhighpalmdown.(Canbeperformedwitheithertheleadorrearhand)NOTE:Footpositionshouldalwaysmatchthatofthepuncher-samefootforward.

Punches:Boxer&PadHolderPositions

Jab

Cross

NOTE : Photographs shown are depicting a left foot forward stance mostcommontoarighthandedfighter.Thepositioncanbereversedforalefthandedfighter.Forbestfitnessresultsthefightershouldusebothstancesequallyduringtheclassorsession.

Hook

UppercutNOTE:Photographsshownaredepictingaleftfootforwardstancemostcommontoarighthandedfighter.Thepositioncanbereversedforalefthandedfighter.Forbestfitnessresultsthefightershoulduseboth

stancesequallyduringtheclassorsession.

HeavyBagPunches

JabCross

HookUppercut

CHAPTERFOURTEEN

BoxingCombinations

BoxingCombination-#1

Jab,Cross(1-2)

FightingStanceJab

CrossFightingStanceBoxingCombination-#2

Jab,Cross,Hook(1-2-3)

FightingStanceJab

CrossHook

FightingStance

BoxingCombination-#3Jab,Cross,Hook,Uppercut(1-2-3-4)

FightingStanceJab

CrossHook

UppercutFightingStanceBoxingCombination-#4

Jab,Out,Jab,Cross(1-Out-1-2)

FightingStance

Jab

StepOutEvasiveTechnique

Jab

Cross

FightingStance

BoxingCombination-#5Jab,Cross,Slip,Slip,Jab,Cross(1-2-Slip-Slip-1-2)

JabCross

SlipaLeftJabSlipaRightCross

JabCross

BoxingCombination-#6Jab,Cross,Duck,Cross(1-2-Over-2)

FightingStanceJab

CrossDuckaHook

CrossFightingStanceBoxingCombination-#7Jab,Slip,Jab,Cross(1-Slip-1-2)

FightingStanceJab

SlipaRightCrossJab

CrossFightingStanceBoxingCombination-#8Jab,Cross,Slip,Cross(1-2-Slip-2)

FightingStanceJab

CrossSlipaLeftJab

CrossFightingStance

CHAPTERFIFTEEN

KickboxingCombinations

KickboxingCombination-#1

FrontSnap-CrossFightingStanceLeadLegFrontSnap

CrossFightingStance

KickboxingCombination-#2FrontSnap-Jab-Cross

FightingStanceLeadLegFrontSnap

JabotCross

FightingStance

KickboxingCombination-#3

FightingStanceLeadLegFrontSnap

JabCross

HookRearLegRoundhouseKickNOTE:FinishthecombinationwiththeFightingStance.

KickboxingCombination-#4FrontSnap-Jab-Uppercut-RearKneeStrike

FightingStanceLeadLegFrontSnap

JabUppercut

RearLegKneeStrikeFightingStanceKickboxingCombination-#5FrontSnap-LeadRound-Jab-Cross

FightingStanceLeadLegFrontSnap

LeadLegRoundKickJab

CrossFightingStance

KickboxingCombination-#6Jab-FrontSnap-RearSnap-RearKnee

FightingStanceJab

LeadLegFrontSnapRearLegFrontKick

RearLegKneeStrikeFightingStanceKickboxingCombination-#7Jab-Cross-FrontSnap-RearRoundhouse

FightingStanceJab

CrossLeadLegFrontSnap

RearLegRoundhouseKickFightingStanceKickboxingCombination-#8

Jab-Cross-Hook-RearKnee

FightingStanceJab

CrossHook

RearLegkneeStrikeFightingStance

CHAPTERSIXTEEN

AgilityExercises

AgilityLadder-In-In-Out-Out

Bothfeetoutsideladder.Rightfootin.Leftfootin.

Rightfootoutandforwardtothenextsquareontheladder.

Leftfootoutandforwardtothenextsquareontheladder.

NOTE:Canbeperformedinsetsortimed30,45or60secondcircuits.

AgilityLadder-HopScotch

Bothfeetout.

Bothfeetin.

Moveforwardtothenextsquarewithbothfeetout.

NOTE:Canbeperformedinsetsortimed30,45or60secondcircuits.

AgilityLadder-SideStepShuffle

Continuouslymove either left or right down the squares in the agility ladder,neverlandingbothfeetinthesamesquare.

NOTE:Canbeperformedinsetsortimed30,45or60secondcircuits.

AgilityWeavePoles

Maintainingaproperfightingguard,navigatethroughtheweavepoles.

NOTE:Canbeperformedinsetsortimed30,45or60secondcircuits.

Mini-Hurdles

Mini-hurdles are positioned so that the athlete can run placing one foot down

betweenjumps.

NOTE:Canbeperformedinsetsortimed30,45or60secondcircuits.

CHAPTERSEVENTEEN

ResistanceTrainingExercises

StabilityBall-SeatedLegExtensionFrontKick(Quadriceps)

Seatedonthestabilityball,raiseyourleftknee.Extendyourleg,pointingyourtoe to replicate a front kick. Retract your leg and return to the start position.

Switchlegs,andrepeat.

NOTE:Youcanaddankleweightsorresistancetubingformoreintensity.

StabilityBall-Squat(Quadriceps,Hamstrings&Glutes)

Placethestabilityballagainstthewall,positionedinthesmallofyourback.Walkyour feet forwarduntilyourbodyweight is restingagainst theball.Positionyour feethipwidthapart.Squatuntil your thighsareparallel tothe floor and press upward.Do not let your knees go past your toes andkeepyourbackstraight.Riseup,returntothestartposition,andrepeat.

NOTE:Youcanadddumbbellsorresistancetubingformoreintensity.

StabilityBall-Lunge(Quadriceps,Hamstrings&Glutes)

Place the stability ball against thewall, positioned in the small of your back.Placeyourrightfootback,withyourtoeonthefloorandyourhealagainstthewall.Yourleftfootiscomfortablyforward.Lunge,bringingyourrightkneetothefloor,makingsureyourleftkneedoesnotgopastyourtoes.Riseup,returntothestartposition,andrepeat.Switchlegs,andrepeat.

StabilityBall-SideKick(Adductors,Abbductors&Glutes)

Positionyourbodywithyourrightsideleaningonthestabilityball,andyourleftknee and right lower leg on the floor.With your hands in the guard position,raiseyourkneetotheretractedpositionwithyourkneepointedinthedirectionofthetarget.Fullyextendyourlegwithyourtoespointed.Retractyourlegandreturntothestartposition,andrepeat.Switchsides,andrepeat.

NOTE:Youcanaddankleweightsorresistancetubingformoreintensity.

StabilityBall-RoundhouseKick(Quadriceps&Glutes)

Positionyourbodywithyourrightsideleaningonthestabilityball,andyourleftknee and right lower leg on the floor.With your hands in the guard position,raise your knee to the retracted position. Extend your leg with full range ofmotion,ensuringtheoutsideedgeofyourheelispointingaway.Retractyourlegandreturntothestartposition,andrepeat.Switchsides,andrepeat.

NOTE:Youcanaddankleweightsorresistancetubingformoreintensity.

StabilityBall-Squeeze&Punch(Adductors)

Positionyourbodywithyourlegsstraddlingthestabilityballandyourhandsinthe guard position. Squeeze the stability ball between your thighs whilepunching,alternatinghands.

NOTE:Youcanaddwristweightsorresistancetubingformoreintensity.

ResistanceTubing-Side-Step(Adductors)

Start by placing the resistance tubing securely under your feet and hold one

handle in each hand.Maintaining aminimumof hipwidth apart, step to yourleft.Bringyour left footback to the startposition.Maintainingaminimumofhip width apart, step to your right. Bring your right foot back to the startposition,andrepeat.

ResistanceTubing-RearKick(Quadriceps,Hamstrings&Glutes)

Whileonyourhandsandknees,placetheresistancetubingsecurelyunderonefootandholdonehandleineachhand.Fullyextendyourleftlegtotherearwithyourtoespointingdown,asthoughstrikingwithyourheel.Retractyourlegandreturntothestartposition,andrepeat.Switchlegs,andrepeat.

ResistanceTubing-BenchPress(Pectorals)

Stand with your feet a comfortable distance apart.With the resistance tubinggoing around your back and under your arms, hold one handle in each hand.Raise your arms parallel to the floor to replicate the body position as thoughperforming a flat bench press lying supine on a bench. Ensure the resistancetubing has sufficient tension by shortening up your grip. Press both handsstraightforwardandbringyourthumbstogetheratyourbody’smidline.Retractandreturntothestartposition,andrepeat.

ResistanceTubing-Flyes(Pectorals)

Stand with your feet a comfortable distance apart.With the resistance tubinggoing around your back and under your arms, hold one handle in each hand.Raise your arms parallel to the floor to replicate the body position as thoughperforming a flat bench flye lying supine on a bench. Ensure the resistancetubing has sufficient tension by shortening up your grip. Bring your handstogether in an arcing motion until your palms meet at your body’s midline.Retractandreturntothestartposition,andrepeat.

ResistanceTubing-SeatedLatRow(UpperBack&Laterals)

Sit on the floor with your feet hip width apart. Wrap the resistance tubingsecurelyunderbothfeet.Crosstheresistancetubingandholdonehandleineachhand,withyourpalmsdownandarmsparalleltothefloor.Rowback,ensuringfullretractionoftheshoulderblades.Returntothestartposition,andrepeat.

ResistanceTubing-SeatedTwoArmRow(MidBack

&Rhomboids)

Sit on the floor with your feet hip width apart. Wrap the resistance tubingsecurelyunderbothfeet.Crosstheresistancetubingandholdonehandleineachhand,withyourpalmsinwardtowardstheribs.Rowbacktofullrangeofmotionandavoidexcessiveswayofthehipsorupperbody.Returntothestartposition,andrepeat.

ResistanceTubing-BicepCurl(Biceps)

In the standing position, place the resistance tubing securely under both feet.Holdonehandle ineachhand,palms facing forward.Ensure thatyourelbowsstay in a fixed position, at your ribs. Pull your palms up to your shoulders.Returntothestartposition,andrepeat.

NOTE:Thisexercisecanalsobedonewithdumbbells,acurlbarorastraightbarwithweights.

ResistanceTubing-TricepExtensions(Triceps)

ReverseViewIn thestandingposition,holdonehandleof the resistance tubing inyour righthand, with your elbow pointing to the ceiling. Secure the tension on theresistance tubingwithyour lefthand (see the reverseview).Extendyour righthand to the ceiling.Return to the start position, and repeat. Switch sides, andrepeat.

ResistanceTubing-SeatedOverheadPress(UpperTrapezius&MidDeltoids)

Sitonthestabilityballandsecuretheresistancetubingunderyourthighs.Holdonehandleineachhand,withyourpalmsforwardandupperarmsparalleltothefloor.Pressupward,bringingyourthumbstogether.Returntothestartposition,andrepeat.

ResistanceTubing-SideLaterals(SideDeltoids)

From a lunge position, secure the resistance tubing under one foot. Hold onehandle in each hand, with your palms facing towards the side of your legs.Ensure that there isequal tensiononeachside.Raiseyourarms to thesideofyourbodytoshoulderheight.Returntothestartposition,andrepeat.

ResistanceTubing-FrontDeltRaise(FrontDeltoids)

From a lunge position, secure the resistance tubing under one foot. Hold onehandle in eachhand,withyourpalms facing towards the front of your thighs.Ensurethatthereisequaltensiononeachside.Raiseyourarmsinfrontofyourbodytoshoulderheight.Returntothestartposition,andrepeat.

ResistanceTubing-ReverseFlyes(RearDeltoids)

Positionyourbodybyplacingtheresistancetubingsecurelyunderbothfeet,hipwidthapart.Yourupperbody is in thebentoverposition,parallel to the floor.Hold one handle in each hand, palms facing towards the sides of your legs.Ensure that there isequal tensiononeachside.Raiseyourarmsuntil theyareparalleltothefloor.Returntothestartposition,andrepeat.

Pilates-ShoulderExercise (Done very slowly) (Entire ShoulderRotatorCuffRegion-OptionalShoulderWork)

1.StartPosition.

2.Presscutrotatingpalmsdownward.

3.Raisetoceilingthumbstogether.

4.Beginarcdownward.5.Stopleveltofloor.

6.Squeezetogetherinflyemotion.

7.Returntostartposition,andrepeat.

Pilates-Shoulder&BicepExercise(Doneveryslowly)(Shoulder&BicepRegion-Optional)

1.Startposition.

2.Bringarmsinwardpinkyfingerstogether.

3.Extenddownwarduntilparalleltofloor.

4.Bicepcurlupward.

5.Returntostartposition,andrepeat.

ResistanceTubing-Jab/CrossSpeedRound(Warm-Up-Optional)

Withtheresistancetubinggoingaroundyourbackandunderyourarms,assumetheboxerstance.Holdonehandleineachhandandensurethatthereissufficienttensionontheresistancetubingtoworkthemusclesandavoidhyperextension.Performjab/crosstechniqueswithspeedandpropertechnique.Switchlegs,and

repeat.

NOTE :Thiswarm-up canbeperformed for 15-20 secondson each side, andrepeatedasmanytimesasyouwish.Thisexercisebuildsstrengthandenduranceinpunching.

ResistanceTubing-UppercutSpeedRound(Warm-Up-

Optional)With the resistance tubing securely under one foot, assume the boxer stance.Holdonehandleineachhandandensurethat thereissufficient tensionontheresistancetubingtoworkthemuscles.Performuppercuttechniqueswithspeedandpropertechnique.Switchlegs,andrepeat.

NOTE :Thiswarm-up canbeperformed for 15-20 secondson each side, andrepeatedasmanytimesasyouwish.Thisexercisebuildsstrengthandenduranceinpunching.

ToeTappers(Upper&LowerAbs)

Lieflatonyourbackwithyourkneesbent,andyourshouldersandtoesonthefloor.Simultaneously riseup,bringingyourkneesandelbows together.Lowerbackdowntothestartposition,allowingyourshouldersandtoestoonlytapthefloor,keepingconstantcontractiononyourabdominalmuscles.Repeat.

NOTE:Thisexercisecanbedonewithorwithoutamedicineball.

Side-to-Side(Obliques)

1.Sitbalancedonbuttockswithmedicineballheldchesthigh.2.Touchthemedicineballtothefloorontheright.3.Returntostartposition.

4.Touchthemedicineballtothefloorontheleft.5.Returntostartposition,andrepeat.

NOTES:Thisexercisecanbedonewithorwithoutamedicineball.

Todecreasethelevelofdifficulty,youcanhaveyourheelstouchingthefloor.

JackKnifes(LowerAbominals)

Lieflatonyourbackwithyourlegsraised90degreesfromthefloor,andyourarmsoutstretchedaboveyourhead.Maintainingyour legposition, reachupashighasyoucan towardsyour feet.Lowerbackdownto thestartposition,andrepeat.

NOTE:Thisexercisecanbedonewithorwithoutamedicineball.

Roll-Ups(UpperAbdominals)

Lieflatonyourbackwithyourkneesbent,andyourshouldersandtoesonthefloor.Placethemedicineballonyourabdominals.Slowlyrollthemedicineballup your thighs, bringing your shoulders off the floor, contracting the upperabdominalmuscles.Lowerbackdowntothestartposition,andrepeat.

V-SitBicycles(Upper&LowerAbdominals)

Sitbalancedonyourbuttockswithonelegbent,andtheotherlegstraightout.With your hands in the guard position, alternate touching your elbow to theopposite knee, while maintaining your balance and keeping both feet off thefloor.

NOTE:Todecreasethelevelofdifficulty,thisexercisecanbedoneinthelyingposition.

HealtoToePunches(UpperAbdominals)

Lieflatonyourbackwithyour legsoutstretched,andyourhands in theguardposition.Placeyourleftheelonyourrighttoe.Raiseyourshoulders4-6inchesoff the floor, contracting your upper abdominal muscles. From this lockedposition,throwaleftjabandthenarightcross.Gobacktotheguardposition,lower your shoulders back to the start position, and repeat. Switch feet, andrepeat.

Up&Out(LowerAbdominals&Groin)

1.Lieflatonyourbackwithyourlegsbentina90degreeposition.

2.Pushyourfeettotheceiling.

3.Returnbacktostartposition.

4.Pushyourlegsstraightout,keepingthem2-6inchesoffthefloor.

5.Returntothestartposition,andrepeatOneLeggedPlank(EntireCore&Back).

Lie face down on the floor, placing your forearms on the floor and lock yourbodyleveltothefloorinaplankposition.Placeyourlefttoeonyourrightheelandholdtheposition.Switchsides,andrepeat.Startbyholdingthispositionfor10seconds,andworkyourwayupto60seconds.

NOTE:Todecreasethelevelofdifficulty,thisexercisecanbedonewithbothfeetonthefloor,withlegstogetherorapart.

OneArmedPlank(Core&Obliques)

Lie face downon the floor, supporting yourself on one arm.Ensure that yourshouldersareparalleltothefloorandholdtheposition.Switchsides,andrepeat.Start by holding this position for 10 seconds, and work your way up to 60seconds.

SideObliquePlank(Obliques)

Lieonyoursideon the floor, supportingyourselfonyour forearm.Keepyourlegs straight, one on top of the other, and hold by contracting the obliques.Switchsides,andrepeat.Startbyholdingthispositionfor10seconds,andworkyourwayupto60seconds.

OneLeggedPlankwithKneeStrike-RearKick(Core&Legs)

Liefacedownonthefloor,supportingyourselfonbotharms.Ensurethatyourshouldersareparalleltothefloor.Slowlyperformakneestrikemovementandthen extend the leg backward and upward in a rear kick movement. Repeat.Switchsides,andrepeat.

ObliquePlankwithElbowTouch(Obliques)

Lieonyoursideonthefloor,supportingyourselfonyourforearm,intheobliqueplankposition.Keepyourlegsstraight,oneontopoftheother.Bringyourhandtoyourear,withyourelbowpointingtowardstheceiling.Bringyourelbowtothe floor in front of your body. Return to the full plank position, and repeat.Switchsides,andrepeat.

CHAPTEREIGHTEEN

StretchingExercisesStretchingEachstretchshouldbeheldinpositionfor10-30seconds.Youshouldfeelmilddiscomfort. Do not bounce. Breath comfortably, exhaling as you elongate themusclegroup.

Glutes&Groin:Toespointedout45degrees,heelsunderhips.

Hamstrings:Shift,positioningheeltofloor,toesup.

Glutes : Full squat ensuring thighs are parallel to floor, toes forward, feet

slightlywiderthanhipwidthapart.

Adductors:Toesforward,shiftbodytoside,feelstretchoninsideofextendedleg.

Hamstring&Calf:

Legextended,heeltofloor,toeup.Supportinglegslightlybent.

Shin-AnteriorTibialis

Presstoetowardsfloor,stretchingtheshin.

Groin,Quads&Glutes:

Bendleadlegforward,bringingtorsotothigh,fullyextendingbackleg.

Back&Shoulders:

Interlockfingers,palmsforward.Gentlypushforward,bendingatthewaist.

RearDeltoid:

Raise arm parallel to floor. Hand palm down on opposite shoulder.With theotherarmgentlypresstorear.

RearDeltoid:

Switchsides.

StartPosition:

Feetacomfortablewidthapart.Extendarmsoverhead,palmstogether.

Obliques:

Slide hand down the side of the leg,while bringing the opposite armup overhead.Donotleanforwardorbackward

PalmsTogether

Obliques:

Switchsides.

PalmsTogether:

TopDeltoids&Trapezius

Pressfingerstowardsfloor.

Thefollowingtwelvemoves(onthisandthefacingpage)aredoneasoneseriesofstretches.

StartPosition:

Feetacomfortablewidthapart.Palmstogether.

Pectorals:

Presselbowsback,palmsforward.Upperarmsparalleltothefloor.

PalmsTogether:

FrontDeltoids&Pecs:

Extendarmsout,paralleltofloor,palmsdown.Pressfingerstorear.

PalmsTogether:

Biceps&Pecs:

Extendarmsout,paralleltofloor,palmsforward.Pressfingersdownward.

PalmsTogether:

Forearms,Biceps&Pecs:Extendarmsoverhead,palmstogether.Presstowardsceiling.

PalmsTogether:

Lats,Trapezuis&Rhomboids :Extendarmsoverhead,palms, together.Presstowardsceiling.

Triceps:

Positionarmwithelbowtoceiling.Gentlypullthearmbackbehindhead.

Triceps:

Switchsides.

StartPosition:

Fiststogether,armsparalleltothefloor.

Obliques&RearDeltoids:Rotatetorsototheright.

FistsTogether:

Bringtorsobacktocentre.

Obliques&RearDeltoids:Rotatetorsototheleft.

FistsTogether:

Bringtorsobacktocentre.

CHAPTERNINETEEN

SampleWorkout

Warm-Up•Headsidetoside•Shouldersforwardandbackcircular•Shuffleforwardandback•AddaJab•JabCross•Pivots•PivotJab•PivotJabCross•AddHookandUppercut•Switchsidesandrepeat•JackandJabX4

•JackandJabX2•JackandJabX1•RearKneeStrikes20eachsideStretching(AfterWarm-Up)•Hamstring&Calves•Lungestretch(Front)•SideLungeintoheeltofloortoeraise•StaddlestanceSumostretch•Straddlesplits•Standinglateraltrunkstretch•Tricepstretch•Bicepstretch

NOTE:Two3-minuteroundsofskippingcanbeutilizedasthewarm-upsegment.

ResistanceTraining•Squats

•Lunges•SideStepAdductor•BallSqueeze•BenchPress•Flyes•SeatedTwoArmRow•OverheadPress•BicepCurls•TricepExtensions•ToeTappers•Side-to-Side•JackKnifes• Planks Feet together & Feet Apart Optional Cardio Combinations (AirAttackOnly-WithoutPartnerPadHolding) BoxingCombinationsJab,Cross Jab, Jab, Cross Jab, Jab, Cross Switch sides repeat Jab,Cross Jab,Cross,Hook,HookSwitch sides repeatShuffle-Shuffle-Shuffle-Cross Add Jabs with hand to side you are advancingAdvancing Jab, Jab, Jab, Cross (Hold)Repeat back Switch sidesrepeatSameaddCross,Jab,Cross(3jabsback)Finishwithrepeatof Jack & Jab & StretchKickboxingCombinationsJab, Cross Jab,Jab,CrossJab,Jab,Cross,2RearKneesSwitchsidesrepeatJab,Cross,Hook,HookJab,Cross,RearKneeStrike,HookSwitchsidesrepeatShuffle-Shuffle-Shuffle-CrossAddJabswithhandtosideyouareadvancingAdvancing Jab, Jab, Jab,Cross (Hold)Repeat backSwitch sides repeatAdvancing Right knee-Left knee, 3 jabs backSwitchsidesrepeatSameaddCross,Jab,Cross(3jabsback)RearLegKneeStrikes(BothLegs)SquatandKick(Both legs)Lead LegSnapkicks (Both legs)Rear LegSnapKicks (Both legs)Lead LegRoundKicks(BothLegs)RearLegRoundHouseKicks(BothLegs)FinishwithrepeatofJack&Jab&StretchPadDrills

PunchingPadDrillsLeftFootForward

10Jabs

RightFootForward10Jabs

LeftFootForward10Crosses

RightFootForward10Crosses

LeftFootForward10Jab-Cross

RightFootForward10Jab-Cross

LeftFootForward 10Jab-Cross,Hook,HookRightFootForward10Jab-Cross,Hook,HookLeftFootForward 10Jab,Jab,Duck,CrossRightFootForward10Jab,Jab,Duck,CrossLeftFootForward 10Jab,Cross,Hook,UppercutRightFootForward10Jab,Cross,Hook,Uppercut

KickingPadDrillsSquat&Kick20repsLeftFootForward

10FrontSnapKicks

RightFootForward10FrontSnapKicks

LeftFootForward 10RoundKicks

RightFootForward10RoundKicks

LeftFootForward10RearLegSnapKicks

RightFootForward10RearLegSnapKicks

LeftFootForward10RoundhouseKicks

RightFootForward10RoundhouseKicks

LeftFootForward10RearLegKneeStrikes

RightFootForward10RearLegKneeStrikes

NOTE:Notalldrillsneedtobeperformed,mixitupforvariety.Youneednotusereps,utilizing15secondtimeincrementsallowsyoutogoatyourownpaceaccommodatingyourfitnessandskilllevel.

BeginnerCombinations:SwitchingFootPositionsBoxingCombinations

LeftFootForward Jabs

RightFootForward JabsLeftFootForward Jab,CrossRightFootForward Jab,CrossLeftFootForward Jab,Jab,CrossRightFootForward Jab,Jab,CrossLeftFootForward Jab,Cross,Jab,CrossRightFootForward Jab,Cross,Jab,CrossLeftFootForward Jab,Cross,HookRightFootForwardJab,Cross,HookLeftFootForward Jab,Cross,Hook,HookRightFootForwardJab,Cross,Hook,HookLeftFootForward Jab,Jab,Duck,CrossRightFootForwardJab,Jab,Duck,CrossLeftFootForward Jab,Jab,Cross,CrossRightFootForwardJab,Jab,Cross,CrossLeftFootForward Jab,Cross,Jab,Cross,HookRightFootForwardJab,Cross,Jab,Cross,HookLeftFootForward Jab,Cross,Jab,Cross,Hook,UppercutRightFootForwardJab,Cross,Jab,Cross,Hook,UppercutKickboxingCombinationsLeftFootForward Jab,RearKneeStrikeRightFootForwardJab,RearKneeStrikeLeftFootForward Jab,Cross,LeadLegSnapKickRightFootForwardJab,Cross,LeadLegSnapKickLeftFootForward Jab,Jab,Cross,LeadLegSnapKickRightFootForwardJab,Jab,Cross,LeadLegSnapKickLeftFootForward LeadLegSnapKick,Jab,CrossRightFootForwardLeadLegSnapKick,Jab,CrossLeftFootForward Jab,Cross,Hook,RearKneeStrikeRightFootForwardJab,Cross,Hook,RearKneeStrikeLeftFootForward Jab,Cross,Hook,LeadLegSnapKickRightFootForwardJab,Cross,Hook,LeadLegSnapKick

LeftFootForward LeadLegRoundKick,Cross,HookRightFootForwardLeadLegRoundKick,Cross,HookLeftFootForward LeadLegSnapKick,Jab,Jab,Cross,CrossRightFootForwardLeadLegSnapKick,Jab,Jab,Cross,CrossLeftFootForward Jab,Cross,Hook,RearLegRoundHouseKickRightFootForwardJab,Cross,Hook,RearLegRoundHouseKickLeftFootForward LeadLegSnapKick,LeadLegRoundKick,Jab,CrossRightFootForwardLeadLegSnapKick,LeadLegRoundKick,Jab,CrossLeftFootForward Jab,Cross,Jab,Cross,Cross,Hook,RearKneeStrikeRightFootForwardJab,Cross,Jab,Cross,Cross,Hook,RearKneeStrike

NOTE : After the final round take a two minute active break to walkaroundandletyourheartratecomedown,toweloffanddrinkwater.

Heavy Bag or Free Standing Bag TrainingCombinationsJabswithrearhandinguardposition.Crosseswithleadhandinguardposition.

Jab,Cross

Jab,Cross,Jab,Cross

Jab,Cross,Hook

Jab,Cross,Hook,Uppercut

Jab,Cross,Hook,Hook

Jab,Uppercut

Jab,Uppercut,Hook

Jab,Uppercut,Hook,Cross

Jab,Jab,Duck,Cross

FrontKicksasthebagswingsbacktoyourepeatthekick.

FrontRoundKicksasthebagswingsbacktoyourepeatthekick.

RearLegFrontKicksasthebagswingsbacktoyourepeatthekick.

RearLegRoundhouseKicksasthebagswingsbackrepeatthekick.

Jab,Roundhouse

Jab,Cross,Hook,LeadLegRoundKickFrontKick,Roundhouse,Jab,Cross

FrontKick,Jab,Cross,Roundhouse

Round Kick, Jab, Cross, Rear Leg Front Kick Rear Leg Front Kick,RoundhouseKick

LeadLegFrontKick,Roundhouse

RearLegRoundhouse,Jab,Jab,Cross

Jab,Cross,Jab,Cross,2RearLegFrontKicksNOTE :Addflurriesof8-10punch, kick or punch and kick combinations. Bag work is best done insimulated round segments or 15 second repetitive action with 15 secondsactiverest.

Abs,Back&UpperBodyFloor-WorkExercises•Kneesupelbowstoknees

(Calvesparalleltofloor,thighs90degrees,raiseupelbowstoknees)•Toetaps

(Layonback, raise feetandupperbody touchingelbows toknees) • Bicycleelbowtoknee

(Lay on back, alternate extending legs in bicycle motion touching elbows toknees)•Palmsuparmsextendedcrunch

(Calvesparalleltofloor,thighs90degrees,palmsup,pushfingersforwardwhileraisingup)• Alternatekneetoelbow,legextendedonback(Sameasbicycleonlyone legata time) • Bridgeonback,2 legs ,1 leg (Arms foldedacrosschest, push hips up) • Table tops, one arm, two arms, one leg raised (Bodyparalleltofloorsupportbyoneforearmortwoforearms)•Push-ups

(Traditional form, wide or narrow hand position or knuckles with or withoutgloves)•Backextensions

(Lyingfacedownraisetorsoandlegssimultaneously)•Leftsideobliqueraisesandhold8

(Supportedonforearm,legsstackedbalancingonthesideofthefeet)•Rightsideobliqueraisesandhold8

(Repeatonrightside)

Stretching

•Hamstring&calves•Lungestretch(front)•Sidelungeintoheeltofloortoe raise • Straddle stance stretch • Straddle splits • Standing lateraltrunkstretch•Tricepstretch•Bicepstretch

CHAPTERTWENTY

BeginnerWorkouts&Journals

First8-12Weeks=2-3SessionsperweekWarm-Up&Combinations

2 rounds skipping (Warm-up) (2minute rounds, 1minute rest between

rounds)

1roundshadowboxingandfootwork (p.52-54) (2minute round,1minute

rest)

2roundspunchcombinationsonheavybagorpartnerpadwork(p.66-68)(2minuterounds,1minuterestbetweenrounds)

1roundkickcombinationsonheavybagorkickshieldwithpartner(p.60-62)(2minuteround,1minuterest)

2 rounds punch & kick combinations on the heavy bag orpartner padwork(p.69-84)(2minuterounds,1minuterestbetweenrounds)

ResistanceTrainingExercises

NOTE :Fullbodyexerciseswith1-2setsof12-15repsofeachexerciseusingresistanceband, stabilityball,medicineball and free-body, includingcore,absandbackexercises.

Photocopythefollowingpagesandkeeptrackofyourprogram.

GoalsDate:________

SHORT-TERMGOALS:

_______________________________________________________________________________________

_______________________________________________________________________________________

_______________________________________________________________________________________

Reward :____________________________________________________________________________

LONG-TERMGOALS:

_______________________________________________________________________________________

_______________________________________________________________________________________

Reward:____________________________________________

DailyJournalDate:____________

SLEEP:

Howmuchsleepdidyougetlastnight?

NUTRITION:

Describewhatandwhenyouateanddrankthroughouttheday.

Breakfast:_____________________________________________

Lunch:_____________________________________________

Dinner:_____________________________________________

Snacks:_____________________________________________

Water:_________________________________________________

OtherPhysicalActivities:_____________________________________

RESULTS:

Describehowyoufelt throughouttheday.Howdidyoufeel:uponwakingup;before and after your workout; mid afternoon, etc? Did you feel: fatigued,invigorated,drowsy,alert,proudofyourself,disappointed,etc?

_______________________________________________________________________________________

_______________________________________________________________________________________

_______________________________________________________________________________________

WorkoutChartDate:_______________________________________WARM-UP ROUNDS RESTSkipping

2rounds-each2minutes

1minutebetweenrounds

ShadowBoxing 1round-2minutes 1minuteafterround

COMBINATIONS: Ineach“Round”column,enter thetimeof theround(toamaximumof2minutes)anddescribe the typeof exercise (heavybag,focuspads,etc.)Forexample:11/2minutesheavybag

COMBINATIONS ROUNDONEROUNDTWOPunchCombosKickCombosPunch&KickCombos

RESISTANCETRAINING NUMBEROFREPSNUMBEROFSETSSquatsLungesBenchPressSeatedTwoRowArmRESISTANCETRAINING(Cont’d)NUMBEROFREPSNUMBEROFSETSOverheadPressBicepCurlsTricepExtensions

ABWORKOUT NUMBEROFREPSNUMBEROFSETSToeTappersJackKnifesPlanks-FeetTogether

COOL-DOWNSTRETCHESRemembertostretcheachbodypartworked

CHAPTERTWENTY-ONE

ContenderWorkouts&Journals

From12-20Weeks=3-4Sessionsperweek

Warm-Up&Combinations2roundsskipping(Warm-up)

(2minuterounds,1minuterestbetweenrounds)

2 rounds shadowboxing and footwork (p.52-54) (2minutes round, 1minuterestbetweenrounds)

2 rounds punch combinations on heavy bag orpartner pad work (p.ee-es) (2

minuterounds,1minuterestbetweenrounds)

2roundskickcombinationsonheavybagorkickshieldwithpartner(p.eo-e2)(2minuterounds,1minuterestbetweenrounds)

2roundspunch&kickcombinationsontheheavybagor

partner pad work (p.e9-s4) (2 minute rounds, 1 minute rest between rounds)ResistanceTrainingExercises

NOTE:Fullbodyexerciseswith1-2setsof12-15repsofeachexerciseusing resistance band, stability ball, medicine ball and free-body,includingcore,absandbackexercises.

Photocopythefollowingpagesandkeeptrackofyourprogram.

GoalsDate:________________________

SHORT-TERMGOALS:

_______________________________________________________________________________________

_______________________________________________________________________________________

_______________________________________________________________________________________

Reward:___________________________________________________________

LONG-TERMGOALS:

_______________________________________________________________________________________

_______________________________________________________________________________________

Reward :___________________________________________________________

DailyJournalDate:_____________________________

SLEEP:

How much sleep did you get last night?___________________________________________________

NUTRITION:

Describewhatandwhenyouateanddrankthroughouttheday.

Breakfast:___________________________________________________

Lunch:___________________________________________________

Dinner:___________________________________________________

Snacks:___________________________________________________

Water:_____________________

OtherPhysicalActivities:_____________________

________________________________________________

________________________________________________

RESULTS:

Describehowyoufelt throughouttheday.Howdidyoufeel:uponwakingup;before and after your workout; mid afternoon, etc? Did you feel: fatigued,invigorated,drowsy,alert,proudofyourself,disappointed,etc?

_______________________________________________________________________________________

_______________________________________________________________________________________

_______________________________________________________________________________________

WorkoutChartDate:__________________________________WARM-UP ROUNDS RESTSkipping

2rounds-each2minutes

1minutebetweenrounds

ShadowBoxing 2rounds-each2

minutes1minutebetweenrounds

COMBINATIONS:Ineach“Round”column,enterthetimeoftheround(toamaximum of 2 minutes) and describe the type of exercise (heavy bag, focuspads,etc.)Forexample:11/2minutesheavybag

COMBINATIONS ROUNDONEROUNDTWOPunchCombosKickCombosPunch&KickCombos

RESISTANCETRAININGNUMBEROFREPSNUMBEROFSETSSquatsLungesSideStepAdductorBallSqueeze&PunchBenchPress

RESISTANCETRAINING(Cont’d)NUMBEROFREPSNUMBEROFSETSFlyes

SeatedTwoRowArmOverheadPressBicepCurlsTricepExtensions

ABWORKOUT NUMBEROFREPSNUMBEROFSETSToeTappersSide-to-SideJackKnifesPlanks-FeetApart&Together

COOL-DOWNSTRETCHESRemembertostretcheachbodypartworked

CHAPTERTWENTY-TWO

ChampWorkouts&Journals

From12-20Weekss3-4Sessionsperweek

Warm-Up&Combinations3roundsskipping(Warm-up)

(3minuterounds,1minuterestbetweenrounds)

2roundsshadowboxingandfootwork(p.52-54)(3minutesround,1minuterest

betweenrounds)

2 rounds punch combinations on heavy bag or partner padwork (p.66-68) (3

minuterounds,1minuterestbetweenrounds)

2roundskickcombinationsonheavybagorkickshieldwithpartner(ρ.60-62)(3

minuterounds,1minuterestbetweenrounds)

2roundspunch&kickcombinationsontheheavybagorpartnerpadwork(p.69-84) (3 minute rounds, 1 minute rest between rounds) Resistance TrainingExercises

Splityourresistancetrainingroutine-UpperBodyoneday-LowerBodythenext.

Dotheexerciseswith2-3setsof12-15repsofeachexercise.

AlternateSplitRoutineWorkouts

DayOne

Allpunchcombinationswithspeedforcardioeitherairattack,heavybagor pad work, (number of rounds to be determined by fitness and skilllevel)combinedwith1setof15repsofeachlowerbodyexercisesusingresistance band, stability ball, medicine ball and free-body, includingcore,absandbackexercisesaswellasstretching.

DayTwo

Allkickcombinationswithspeedforcardioeitherairattack,heavybagorpadwork,(numberofroundstobedeterminedbyfitnessandskill level)combined with 1 set of 15 reps of each upper body exercises usingresistance band, stability ball, medicine ball and free-body, includingcore,absandbackexercisesaswellasstretching.

DayThree

Allpunchandkickcombinationswithheavybagandpadwork,(numberof rounds tobedeterminedby fitnessandskill level). Includecore,absandbackexercisesaswellasstretching.

DayFour

Full bodyexerciseswith2-3 setsof 12-15 repsof eachexerciseusingresistance band, stability ball, medicine ball and free-body, includingcore,absandbackexercisesaswellasstretching.

DayFive

REST

Thisprogramdoesnothavetobeperformedonsequentialdays;youcangiveyourselfadayoffbetweenworkouts.Tomodify theprogramutilizetheF.I.T.T.principle.Asyouincreaseordecreaseanyofthecomponents,Frequency,Intensity,TimeorTypeyoueffectivelymodifytheprogramtomatchyourfitnesslevel.See“CardiovascularEfficiency”onpage7.

Do not over-train as you will diminish the progress andmake yourselfsusceptibletoinjuries.

Photocopythefollowingpagesandkeeptrackofyourprogram.

GoalsDate:___________________

_____________________________________________________________________

_____________________________________________________________________

_____________________________________________________________________

SHORT-TERMGOALS:

Reward :__________________________________________________________________

LONG-TERMGOALS:

_____________________________________________________________________

_____________________________________________________________________

_____________________________________________________________________

Reward :_______________________________________________________________

DailyJournal

Date:_______________________

SLEEP:

Howmuchsleepdidyougetlastnight?

NUTRITION:Describewhatandwhenyouateanddrankthroughouttheday.

Breakfast:______________________________

Lunch:______________________________

Dinner:______________________________

Snacks:______________________________

Water:______________________________

_____________________________________________________________________

OtherPhysicalActivities:____________________________

_____________________________________________________________________

RESULTS:

Describehowyoufelt throughouttheday.Howdidyoufeel:uponwakingup;before and after your workout; mid afternoon, etc? Did you feel: fatigued,invigorated,drowsy,alert,proudofyourself,disappointed,etc?

_____________________________________________________________________

_____________________________________________________________________

_____________________________________________________________________

WorkoutChartDate:________________________WARM-UP ROUNDS RESTSkipping

3rounds-each3minutes

1minutebetweenrounds

ShadowBoxing 2rounds-each3

minutes1minutebetweenrounds

COMBINATIONS: Ineach“Round”column,enter thetimeof theround(toamaximumof3minutes)anddescribe the typeof exercise (heavybag,focuspads,etc.)Forexample:2minutesheavybag

COMBINATIONS ROUNDONEROUNDTWOROUNDTHREEPunchCombosKickCombosPunch&KickCombos

REMAINDEROFDependingonwhich“Day”you’reon,enterthetypeofexercise you’reWORKOUT : doing in the first column of the followingcharts. For example: on Day Two your first two Resistance Trainingexerciseswouldbe“BenchPress”and“Flyes”.

RESISTANCETRAINING NUMBEROFREPSNUMBEROFSETSRESISTANCETRAINING(Cont’d)NUMBEROFREPSNUMBEROFSETS

ABWORKOUTNUMBEROFREPSNUMBEROFSETS

COOL-DOWNSTRETCHESRemembertostretcheachbodypartworked

TheUltimateFitnessBoxing&KickboxingWorkout