Here is the latest ongoing training for Strike-fit. This time there are 5 new exercises as well some new techniques for the warm up.

Upper body: Rotational medicine ball slams

Hold a medicine ball above your head at arms length. Rotate at your hips and slam the ball into the ground by the side of you. Catch the ball on the rebound and take it back over your head before repeating to the other side.

Lower body: Stand to kneel

Hold a medicine ball in both hands at chest height. From a standing position place one knee onto the floor followed by the other. From this kneeling position, stand back up again and repeat.

Regression: Perform this exercise without the medicine ball.

Core: V-ups

Lie on your back with both your arms and legs extended. Crunch up and lift your arms and legs together. Return to the ground aiming to keep your feet just slightly off the floor whilst maintaining a flat lower back.

Regression. Lift one leg at a time.

Progression. Add resistance by holding a medicine ball or weight plate above your head.

Cardio: Straddle jump with switch stance.

Stand with your feet either side of a step. Jump onto the step and land in your combat stance with one-foot forward and hands up in guard. Jump back off and land back in your start position before repeating, landing this time with opposite leg forward.

Regression. Use a lower step or perform step-ups rather than jumps.

Progression. Increase the step height or the speed of the movement.

Cardio: Transitional elbows.

From your knee ride position throw one elbow strike. Use the same arm for the strike as the knee that is on the bag. So if you have your right knee on the bag you would strike with your right elbow. Switch to the opposite knee ride position and throw another elbow strike. Repeat this as fast as you can; only ever throwing one strike.

1. : 

Warm up:

Combo 1: Jab

Combo 2: Jab, descending elbow. (Bring the elbow up and over the shoulder and strike down. You are aiming to strike with the point of the elbow).

Combo 3: Jab, descending elbow, hook.

Combo 4: Jab, descending elbow, hook, ascending elbow. (Bring the arm up as if throwing an uppercut but strike with the point of the elbow).

Defensive technique: Duck

From your combat stance perform a squat by sitting your hips and bottom back and down. Keep your guard up when performing the duck.

: 

I am pleased to announce that Fitness First health clubs will be launching Strike-fit in the following  clubs in the next couple of weeks.

Mansfield

Solihull

Stoke

Manchester Gorton

Pontefract

Wakefield

Bradford Horton park

Moston

Manchester Central

Leeds

Chesterfield

For any more information regarding courses or classes please contact me.