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Traditional Martial Arts.  Real Self Defense.  Proudly Serving the Community Since 1977.

Taekwondo-Ameris Blog

Taekwondo-Ameris Blog

Fit 2 Fight: Holiday Holdover (2 Week FREE Workout Program)

Philip Ameris Jr.

Fit 2 Fight (2 Week Holiday Holdover)


More is not always best.  At the end of each Round of Fit 2 Fight (our 12 week conditioning program), there is a 2-3 week break to give students some time to recover before jumping back into action.  As a coach and instructor, I highly recommend that all participants take full advantage of this time, allow their bodies to heal up, and essentially “deload” before re-engaging in another round of high intensity conditioning.

And although I encourage students to take full advantage of this time “off” (especially during the holiday season) - many Fit 2 Fight participants ask me for “some things to do at home while on break”.  So in the Spirit of Christmas - in the sections below - I will provide the first 2 weeks of workouts from our last session of Fit 2 Fight for FREE.  

Each week consists of 3 workouts.  We recommend that you take at least one day in between training sessions before performing the next workout (ie. Monday, Wednesday, Friday - or Tuesday, Thursday, Saturday). If you complete all 6 Days, feel free to repeat.

Happy Holidays, 

TKD-Ameris


PLEASE READ THE FOLLOWING BEFORE ATTEMPTING THIS PROGRAM

  • The information below is merely a listing of programming that was performed by students during the first 2 weeks of Fit 2 Fight. There will be no demonstrations or instructions of any type to any of the movements provided.  
  • There are recommendations for equipment based on what we use at Fit 2 Fight.  All of these workouts can be performed with no equipment.  Alternatives are provided during the full program of F2F but will not be provided in this free preview.
  • Most of the following workouts are designed specifically for F2F and include training with a partner.  Although this is a great way to push yourself in exercise, it is not 100% necessary when using the provided information.  All “pad work” exercises can be performed in solo fashion on a heavy bag (if available) or by simply shadow boxing.  The strength portions of each workout can be performed in solo fashion by “super setting” or taking proper rest during the allotted time.
  • This program is not recommended for beginners.  If some of these exercises or kickboxing techniques are unfamiliar to you, please consult a fitness or Martial Arts professional before attempting any such movement.  As always, please consult a medical professional before beginning any type of exercise regimen.

 

Day 1: 9/15/15
Recommended Equipment: Stop Watch, Thai Pads

A. Full Body Warm Up

Perform All Movements at a Gradual Pace (20 sec. each x 2, no rest)
Jumping Jacks
Seal Jacks
High Knees
Heels to Butt

+ General Mobility Exercises for Shoulders and Hips

B. Strength

Partner Calisthenics: Perform 3-5 reps of each exercise for the entire round back and forth, i.e.. Partner A: 5 Push Ups/Partner B: Rest - Partner B: 5 Push Ups/Partner A: Rest  (2 mins. ON/30 sec. Rest)

Rounds 1, 3, 5: Push Up
Rounds 2, 4, 6: Air Squat

C. Skill

Shield Kicking w/ Partner:  Perform each kick for 1 Round with maximum speed and power. (3 x 2 Min. Rounds/30 sec. Rest)

Round 1: Switch Kick
Round 2: Back Leg Roundhouse Kick
Round 3: Switch Kick + Back Leg Roundhouse Kick (COMBO)

D. Ab Work

Leg Raises: 10 reps every 10 seconds X 5 (Complete 2x with 1 Minute Rest Between Sets)

E. Full Body Stretch

DAY 2: 9/17/15
Recommended Equipment: Stop Watch, Thai Pads, Kettle Bell


A. Warm Up:

Perform All Movements at a Gradual Pace (20 sec. each x 2, no rest)
Jumping Jacks
Seal Jacks
High Knees
Heels to Butt

+ Shadow Boxing (3 x 2 Min. Rounds/30 sec. Rest).  Focus on technique and volume

Round 1: Jab
Round 2: Jab + Cross
Round 3: Double Jab + Cross + Hook

B. Pad Work (3 x 2 Min Rounds/30 Sec Rest): Complete the following combinations with speed, power, and accuracy.

Round 1: Jab
Round 2: Jab + Cross
Round 3: Double Jab + Cross + Hook

C. Interval Cardio: Tabata Drill

Perform a Jab + Cross Combo with maximum speed for the following time: 20 Sec. On/10 Sec. Rest x 8 (4 Minutes Total)

This Drill is best suited for Heavy Bags, but can be performed in the air as well.

D. Kettle Bell Swing:  Complete 5 Reps every 10-15 Seconds for 4 Minutes.  (This segment of the workout should be completed with emphasizing technique, control, and proper breathing.  Use this as a time to bring your heart rate down as well as work the back side of the body.)

E. Iso-Holds: Y, W, T - Hold each position for 10 seconds each, rest after one completed cycle, and repeat 5 times.

DAY 3: 9/20/15
Recommended Equipment: Stop Watch, Jump Rope, Heavy Bag, Dumbells or Kettle Bells

A. Warm Up: Jump Rope (3 x 3 Min. Rounds/30 Sec. Rest)

B. Heavy Bag (6 x 2 Min. Rounds/30 Sec. Rest)

Rounds 1, 2, 3: Rotating Punches (Partner)

Perform the below combinations on the heavy bag then move to the end of the line.  Perform the combinations with speed and power while keeping the line moving in a steady pace.

Round 1: Jab + Cross + Switch Kick
Round 2: Jab + Cross + Hook + Back Leg Round House Kick
Round 3: Jab + Cross + Hook + Cross + Switch Kick

SOLO Alternative:  Perform the combinations on the heavy bag 1 time, jog to the opposite side of your room, jog bag, then perform the combinations again.  Repeat

Rounds 3, 4, 6: Volume Punching

Complete 20 Consecutive Punches (Jab + Cross) followed by 20 Consecutive (Left + Right Hooks) at a steady pace.

C. Power Endurance (Partner)

Complete 1 x 10 Min. Round in the following fashion

Partner A: Farmers Walk (Heavy Dumb Bells or Kettle Bells) 
Partner B: Bent Row Iso Hold (Light Dumb Bells or Kettle Bells)

Rotate Each Exercise each minute on the minute or every 2 - 3 laps

D. Full Body Stretch

Day 4: 9/22/15
Recommended Equipment: Stop Watch, Kicking Shield or Thai Pads

A. Warm Up

Perform All Movements at a Gradual Pace (20 sec. each x 2, no rest)
Jumping Jacks
Seal Jacks
High Knees
Heels to Butt

+ Extensive Lower Body Mobility Exercises Focusing on the Hamstrings and Hips

B. Extended Tabata: Air Squats

Perform the exercise above for 20 seconds/Rest 10 seconds x 16 (8 Mins).  (It is imperative to keep a steady pace during this drill as opposed to “going as fast as possible”)

C.  Power Kicks  (Partner w/ Shield)

Perform the below kicks with maximum power for (3 x 2 min. rounds/1 minute rest)

Round 1: Switch Kick
Round 2: Back Leg Round House Kick
Round 3: Switch Kick + Back Leg Pushing Kick

D. Strength: 10 reps every 10 seconds 10 x

Round 1: Standard Push Up
Round 2: Warrior Sit Up

E.  Full Body Stretch

Day 5: 9/24/15
Recommended Equipment: Stop Watch, Boxing Mitts, Kettle Bell


A. Warm Up: Shadow Boxing (3 x 3 Min. Rounds/30 Sec. Rest)

Round 1: Cross + Hook
Round 2: Cross + Hook - RELOAD - Hook + Cross
Round 3: Cross + Hook - SLIP - Hook + Cross - U - Cross + Hook

B.  Pad Work (4 x 2 Min. Rounds/30 Sec. Rest)

Round 1: Cross + Hook
Round 2: Cross + Hook - RELOAD - Hook + Cross
Round 3: Cross + Hook - SLIP - Hook + Cross - U - Cross + Hook

C. Power Endurance (Complete the following sequence for 8 minutes continuously - focusing on technique, control, and proper breathing.)

Partner A: Kettle Bell Swings
Partner B: Plank
SWITCH
Partner A: Plank
Partner B: KB Swing
REPEAT

D. Core

Round 1:  ISO Holds - Y, W, T  (Hold each position for 10 seconds each, rest after one completed cycle, and repeat 5 times.)

Round 2: Hip Drops (from Side Plank) - 10 each side x 3

E. Full Body Stretch

Day 6: 9/27/15
Recommended Equipment: Stop Watch, Jump Rope, Heavy Bag, Dumbells

A. Warm Up: Jump Rope (3 x 3 min rounds/1 Min. Rest)

B. Heavy Bag (6 x 2 Min Rounds/30 Sec. Rest)

Round 1: Jab + Cross
Round 2: Jab + Cross + Hook
Round 3: Jab + Cross + Hook + Cross
Round 4: Jab + Cross + Hook + Cross + Hook
Round 5: Jab + Cross + Hook + Cross + Hook (Head) + Hook (Body) + Hook (Body)
Round 6: Jab + Cross + Hook + Cross + Hook (Head) + Hook (Body) + Hook (Body) + Cross + Hook

C. Pulls + Legs: Complete the following exercises for (40 s. On/10 Sec. Off x 3)

Partner A: Renegade Row (DB)
Partner B: Walking Lunge (BW)
SWITCH
Partner A: Walking Lunge (BW)
Partner B: Renegade Row (DB)

D. Core: Chinese Sit Up (100 seconds)

E. Full Body Stretch