| |
|
| 2:45-3:15 |
Strength
Training for each muscle group (lecture/demo) |
| |
Agonists,
antagonists, Synergists |
| |
CHEST:
PUSHUPS, CHEST PRESS, FLY |
| |
BACK:
LAT PULLOVER, BENT ROW, UPRIGHT ROW |
| |
SHOULDERS:
FRONT/LATERAL RAISE, OVERHEAD PRESS |
| |
BICEPS:
CONCENTRATION AND STANDING CURLS |
| |
TRICEPS:
KICKBACK, EXTENSION, DIPS |
| |
It
is advisable at this point to use heavy weights for
8-12 repetitions for a strength training effect. Small
3-5 lb. weights may be used for endurance. |
| 3:15-3:45 |
Kicking
and Punching together (demo) |
| |
FRONT
KICK AND ROUNDHOUSE |
| |
3:45-4:00
Making contact with others (lecture/demo) |
| |
PARTNER
SPARRING, BAG, GLOVES, MITTS |
| |
THIS
SEGMENT IS OPTIONAL TO INSTRUCTORS DEPENDING ON AVAILABILITY
IN THE CLUB. |
| |
Choreography
combos, music, review if needed |
| 4:00
+ |
| |
Movivational
Techniques and cadences: |
| |
***I
like it, I love it, I want more of it... |
| |
***Get
it, Grab it, Now just jab it... |
| |
***Side,
side, up, up, watch your chin on my upper cut... |
| |
***Up,
up, side, side, watch your head you better hide... |
| |
***Wrists
and knuckles, glide, glide... |
| |
***I’m
a mean boxing machine, If I keep it up I’ll look
real mean |
| |
This
tough class is where it’s at, It makes me strong
and burns my fat! |
| |
***Weightlifting
is the key, It builds a lean upper body |
| |
Music
puts us in the mood, It gives us the right attitude! |
