Can you Keep up with a Champion Kick-boxer?
Hey Everyone! As I wrote this, I am planning to go on vacation soon to Mexico in March! Naturally, I want to look my best. I am pretty active, however for the next few weeks I am going to step up my training a bit to loose a few pounds of fat and put on some muscle. So without wasting any of your precious time, lets get to my workout of the week this week.
Just a quick reminder, all my work-outs utilize my FSK-Method (Fat Shredder Kickboxing Method). A training method that stimulates the growth of fat burning hormones as well as stimulating your metabolism. I am able to burn fat and build muscle by only doing this work-out 4 - 5 times a week, working out 20-30 minutes each session!
What we are going to do today is train exactly how a professional kick-boxer trains/fights; 3 minute rounds, 4 rounds of high intensity, non-stop action with a 1 minute break in between rounds.
This work-out requires no equipment. All you need is some space, enough to move around, around 10 ft. by 10 ft., a timer or a stop watch that you can use to keep an eye on the time and of course your 100% commitment to the workout. Although this workout is only 20-30 minutes long, it is important that you give it your all during the rounds to see the most results from the FSK-Method.
Before you start the first set, make sure you take around 5 minutes to warm up. You can complete this by doing any type of cardio vascular exercises (Jumping jacks, jogging on the spot, or even going for a quick run). Before you get into the first set, make sure you take a full break so that you allow your body to become fully rested. Remember, you are going work as hard as you can for the duration shown and repeat the exercise as many times as you can. You are about to experience why the FSK-Method is SO effective at building muscle and burning fat. If you want to learn more about it, check out my 12-week program (FSK-12) that has changed the lives of thousands of people;
Without any further delays, let’s get started!!
Set 1 - 4 rounds (1-minute break between rounds).
*Each round is 3 minutes*
1) 45 Seconds – Jumping Jacks
When performing jumping jacks, make sure your arms are extended all the way, at the top clap your hands together, and the bottom clap your hands with your leg.
2) 45 Seconds – 1-2-1-2-Sprawl
Punch the air (Shadow Box) with 4 straight punches (Jab, Cross, Jab, Cross), then perform a sprawl (jump up, sprawl and perform a push up). Get back up and repeat for the duration of the round! When you punch, make sure that you extend your body all the way and punch as hard as you can so you engage your whole body.
3) 45 Seconds – 10 Body Weight Squats/10 Jumping Squats
Perform 10 body weight squats; stand with your feet shoulder width apart, slowly hinge back at your hips as you lower your body into the bottom position. Focus on keeping your core and back engaged as you push your chest out. This keeps your spine neutral and prevents any potential dangerous positions. Immediately after, perform 10 jumping squats. When you perform the jumping squats, make sure to land softly on slightly bent knees so that you don’t risk hurting yourself.
4) 45 Seconds – 10-Pulse-Lunge Knee
Start standing feet shoulder width apart; take 1 step back with your left leg, perform 1 lunge, pulse 3 times then with the same leg, bring it in front of you for a knee strike. Repeat these 10 times on one side and then repeat for the other side.
Set 2 - 4 Rounds (1-Minute break between rounds).
*Each round is 3 minutes*
45 Seconds – Plank
Get on your elbows and toes, making sure that your back is straight so that your back and glut isn’t up or down. When you start counting time, make sure you are engaging (flexing) your entire body. Keep your head up for the duration of the exercise.
45 Seconds – High Plank Walk-Outs
Start in a push-up position or high plank. Keeping your whole body engaged so that your hips do not sway left and right, walk slowly forward to a point where you find it difficult to suspend your body. Walk back slowly, with a focus on keeping your core stable and not wobbling. Through this exercise, focus on keeping your back straight and your core engaged as if someone were about to hit you.
5 Seconds – Isometric Sit-Up
Use something to prop your legs under (dumbbells or someone standing on your feet). Hold a sit up half way. When you hold this, make sure that your back is in its neutral position (slight curve), squeeze your shoulder blades back together, and push your chest out. Focus on staying perfectly still throughout the 45 seconds.
45 Seconds – Bicycle
Start on your back with your legs bent and raised in the air. Place your hands on the side of your head, just touching your ear. Imagine you are pedaling a bike, and bring your elbow to touch your knee. Remember to keep your elbows straight to the side so that you are not cheating, and allowing your core to turn your body and not by your hand.
Mike Zhang is the founder of the FSK-12, the 12-week breakthrough program that has changed the lives of thousands of his clients using the FSK-Method. He is the 2011 TBA-SA B-Class North American Muay Thai Champion and the 2014 USMTO (National) Open Class silver medalist as well as a personal trainer with over 10 years of experience. He was team Captain at York Muay Thai in Toronto, Ontario where he helped lead and coach a team of fighters to numerous provincial and national tournaments. He was also on his college varsity track team where he represented his college at numerous national track meets. He specializes in boxing/kickboxing based work-outs to help his clients lose weight and reach their fitness goals.