A Fit Combat class typically incorporates high-intensity exercises inspired by martial arts and combat sports, with the goal of improving strength, endurance, agility, and overall fitness. This is an example of a Fit Combat fitness class:
Class duration: 60 minutes
1.Warm-up (10 minutes):
- jumping jacks
- High knees
- Arm circles
- Dynamic stretches (leg swings, arm swings, torso twists)
2.Basic techniques instruction (15 minutes)
- Demonstrations and practice of fundamental strikes (punches, kicks, knees, elbows) used in martial arts and combat sports.
- Focus on proper form, technique and body mechanics.
3.Exercises as a couple or alone (15 minutes)
- Practice punching combinations with a partner or on a punching bag.
Incorporate footwork and defensive maneuvers.
4.Cardiovascular conditioning (10 minutes)
- High-intensity interval training (HIIT) that incorporates martial arts movements (e.g., burpees, mountain climbers, squat jumps) to elevate heart rate and improve endurance.
5.Strength training (10 minutes)
- Bodyweight exercises, such as push-ups, squats, lunges, and planks, to increase muscle strength and endurance.
- Emphasis is placed on proper form and control.
6.Combat circuit (10 minutes)
- Stations are placed with different exercises, alternating hitting exercises and strength exercises.
- Each exercise is performed for a set amount of time (e.g. 1 minute) before moving on to the next station.
7.Cooldown (5 minutes)
- Static stretches to improve flexibility and prevent soreness.
- Deep breathing and relaxation techniques.
- Throughout the class, it is important for participants to stay hydrated. There is also an emphasis on safety, correct form and individual progress, encouraging participants to challenge themselves at their own fitness level.