Leg Day

Since the last two workouts were primarily upper body here is one for the legs.

Retreating lunge left x 10 (bell is held in the rack position)
Retreating lunge right x 10
Single leg deadlift left x 10
Single leg deadlift right x 10
Goblet squat x 10
Hip thrust x 10
Bodyweight tuck jump x 10

Try with the 16 kg bell and set the timer for 10,15 or even 20 min.
See how many rounds you can do.

The single leg deadlift can be quite challenging in terms of balance. Plenty of vids on youtube in case you need to check your form.

Good luck, let me know how you do.

Mark

Kettlebell 2.0

Here's another great kettlebell workout that I've used in the past.
It's very easy to remember because it consists of just one exercise, the snatch.

At the top of every minute complete 5 snatches with the left and 5 with the right.
Try to complete 20 rounds!
That's 200 reps total.
Sounds easy! Right?

Give it a try.

Mark

Working out from Home

It's been five years since I've last posted on the blog.
Originally the blog was designed to supplement the students with videos and discussions regarding techniques that were covered during class.
Five years later here we are and due to the pandemic working out at home.
So with that in mind I've decided to reboot the old blog and start posting some workouts and videos that we can all do at home.
The first is this kettlebell workout that Joe and I used to do. It's based on a workout by kettlebell expert Mike Stefano.
This is a 16 min workout during which time the kettlebell never touches the floor.
It's quite grueling so if you don't finish the first time don't worry.
I suggest that men start with the 16kg bell and the ladies with 8-12kg.

SWING LEFT IMIN / CLEAN LEFT IMIN
SWING RIGHT IMIN / CLEAN RIGHT IMIN
JERK LEFT IMIN / SNATCH LEFT IMIN
JERK RIGHT IMIN / SNATCH RIGHT IMIN
PUSH PRESS LEFT / SWING LEFT IMIN
PUSH PRESS RIGHT / SWING RIGHT IMIN
CLEAN AND JERK LEFT IMIN / CLEAN LEFT IMIN
CLEAN AND JERK RIGHT IMIN / CLEAN AND JERK RIGHT IMIN

Enjoy, let me know how you did.

Mark.

New Season

That time of year again, classes are starting this month.
The bjj class taught by Ryan will start Sept 14th at 7pm.
The Thurs class starts on the 17th, also at 7pm. We will be changing the focus for that class this year, rather than a straight grappling class we will be taking a well rounded approach to fighting including striking, takedowns and grappling. Some classes may focus more on grappling and some more of an mma approach. Sparring will be optional at the end of class. We will also start a Tues class later in the season and two J.k.d./kali classes as well.
Costs are $65 a month or $180 for three months, payable to Pma kickboxing.
Hope to see you there.

Summer holidays

Hope everyone is enjoying the summer holidays. Don't forget Ryan has an open mat all summer long Mondays at 7pm.
We'll be starting back first week of Sept. There will be some changes to the schedule including reg Jeet Kune Do classes.
I'll post more details in the coming weeks.

Fight Pics

Better late than never. Here's a couple pics from Mike's win in May Vs Aaron Gallant.
Mike won with a rear naked choke in the first round. Congrats Mike!!!

March kickboxing

I will be filing in for Mitz in the month of March teaching the some of the kickboxing classes.
March 5,9,16, 19th.
Monday classes beging at 6pm, and the Thurs classes start at 6:30.
As a result the Thurs grappling classes will start at 7:30 instead of 7pm.

Everyone is welcome to join, hope to see you there.