Checkmate Self Defense

Today’s Workout 2-6-2012

Maria — Mon, 06 Feb 2012 15:41:09 +0000

New challenge starts today!

Complete the following 4 exercise 3 time thought – Time yourself

Remember don’t sacrifice form for speed!!!

1. Kick & Lunge (10 x L & 10 x R) – 20 Total

2. Single Arm curls- sand bag (5 reps each arm)

3. Squat & 1/2 Burpee (10 x L & 10 x R) 20 total with sand bag

4. Alternating V-sit ups to toe touch(opposite hand to foot) x 10

Congratulations Jaydon!

Maria — Fri, 03 Feb 2012 13:11:39 +0000

Congratulations to Jaydon for promotion to Yellow belt on Monday night, 1-30-2012!! Jaydon has come a long way! Congratulations and good luck on your way to Orange!

Today’s Workout 2-3-2012

Maria — Fri, 03 Feb 2012 13:07:31 +0000

Rest day! Enjoy…new challenge starting Monday!

Today’s Workout 2-2-2012

Maria — Thu, 02 Feb 2012 17:30:26 +0000

Set interval timer for 12 rounds 50/10

1) 7 Dive Bomber push-ups / 7 wide push-ups / 7 sliding push ups

2) Jack press

3) Prisoner getups

4) Half burpee/ squat hold or power ups/squat hold

Today’s Workout 2-1-2012

Maria — Wed, 01 Feb 2012 18:26:21 +0000

Complete the following 4 exercises below 3 times through as quickly as you can.

1) Spider Push-Ups w/ side hope (20 Total / 10Left side & 10 Right side)
a. Normal spider push up’s add hope left and right with both legs in plank

2) 10 Mountain Climbers, Clean & Press & Lunge (20 Total / 10Left side & 10 Right side) using Sandbag or med ball

3) Shoulder Press & Side leg raise L&R (20 Total / 10Left side & 10 Right side) using Sandbag or med ball

4) Side Oblique’s L&R (20 Total / 10Left side & 10 Right side)

Congratulations Leslie!

Maria — Wed, 01 Feb 2012 17:10:29 +0000

Congratulations to Leslie for promotion to yellow belt in Judo on Saturday 1/28/12. Great job Leslie! Check out the video clip of her awesome performance here!

Today’s Workout 1-31-2012

Maria — Tue, 31 Jan 2012 17:35:37 +0000

New chest smoker

12 round 50/10

1) 7 Dive Bomber push-ups / 7 wide push-ups / 7 sliding push ups

2) Jack press

3) Prisoner getups

4) Half burpee/ squat hold or power ups/squat hold

Fitness Test Re-take!

Maria — Mon, 30 Jan 2012 12:35:32 +0000

Set your interval timer to 50/10 and complete as many as the following exercises in the time as you can. Good luck!!

Squat Jump

Push Ups

Burpees

High Knees

Switch Lunges

Tuck Jumps

Sit Ups

Last Workout of 30 Day Challenge!

Maria — Fri, 27 Jan 2012 17:25:47 +0000

Here it is, the last workout of the 30 day challenge! Make it count!!! We are taking the fitness test on Monday!

Set Your interval timer to 30/10. One time through!

1. 1 Push-up + Burpee + Tuck Jump

2. High Knees

3. Switch Lunge (Modification using Sandbag)

4. High Knees

5. Press up with Spider Knee

6. High Knees

7. High Knees x 10 + Mountain Climbers x 10

8. High Knees

9. Side Burpee & Oblique Ab crunch

10. High Knees

11. Push-up + Side Plank Twist + Oblique Drop

12. High Knees

13. V Abs Left

14. High Knees

15. V Abs Right

16. High Knees

17. Hug Knees + Star Jack

18. High Knees

19. Single Toe Touch Abs (Modification using Sandbag)

20. High Knees

21. Squat Jump (Modification using Sandbag)

22. High Knees

23. 1/2 Burpee + 1 Push-up

24. High Knees

Today’s Workout 1-27-2012

Maria — Fri, 27 Jan 2012 16:57:26 +0000

Rest day! Enjoy