MacDonald Academy of Martial Arts

Kenpo Karate, Krav Maga, and Fitness for the Boston / Watertown area

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Summer Break Workout #6: Friday 07.09.10

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  • Two 3-minute rounds of shadow boxing, concentrating on form and footwork.
  • Do 10 burpees every minute on the minute for 10 minutes. (Yup, 100 burpees!) The faster you do each set, the longer you can rest before the next…
  • Skills Work: Take a break. You just did 100 burpees.

Don’t forget that classes resume tomorrow, Saturday 7/10 at 8:30am!

Summer Break Workout #4: Wednesday 07.07.10

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  • 5 min of jump rope or light jog
  • Do the following five sequences in order as fast as possible:
    1. 50 Push-ups + 50 Squats + 50 Sit-Ups + 50 Jumping Jacks
    2. 40 Push-ups + 40 Squats + 40 Sit-Ups + 40 Jumping Jacks
    3. 30 Push-ups + 30 Squats + 30 Sit-Ups + 30 Jumping Jacks
    4. 20 Push-ups + 20 Squats + 20 Sit-Ups + 20 Jumping Jacks
    5. 10 Push-ups + 10 Squats + 10 Sit-Ups + 10 Jumping Jacks
  • Skills Work: Front Kick from the Ground (Back Position). Focus on getting your hips as high as possible to create the straight line from the knee of your base leg to your shoulder. DO NOT snap out the kick! Work the full range of motion very slowly.

Summer Break Workout #2: Monday 07.05.10

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  • Experiment with some of these warm-up ideas.

  • Go out to your local high school track, Victory Field (map below), or “measure out” a 400m route on the street.
    Three rounds of the following circuit for time:

    No rest between rounds.

  • Skills Work: Shadow box in front of a mirror. Go slowly; watch your technique. Here are a few things to look for:
    • Are you twisting your body and getting full extension on your punches?
    • Is your back foot staying on the ground while you punch?
    • Are your elbows in tight to your sides and pointed down?
    • Is your chin down?
    • Are your hands come back to your face?

Here are directions from the Academy.

Where have all the Saturday morning people gone?

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BabyKBPukie
We’ve noticed that attendance has dwindled in the Saturday morning classes. Where are our peeps?

The sun is up earlier these days, it’s starting to warm up, and Speedo season is right around the corner. What better way to start your weekend than with a heavy-duty workout that makes you want to puke and smile at the same time? (Not really at the same time, because then it would come out between your teeth and spew everywhere.)

We generally try to keep Saturday mornings heavier on the conditioning and strength. We’d like to keep adding ‘functional’ equipment to warm-ups and drills, like the agility ladder, ropes, and kettlebells. Any suggestions? We would like your feedback on things to add, subtract, or edit (we do reserve the right to ignore it, though!).

So, post to the comments—what would get you to class at 8:30 on a Saturday morning?

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MacDonald Academy of Martial Arts
6 Riverside St
Watertown, MA 02472 · USA
phone: 617.923.4248
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