Designing And ObstacleFit Routine

Before you start your workout you always have to set your goal. If you want to firm up your arms then functional exercises that focus on the upper body would be recommended. If you want to strengthen the legs the lower body exercises would be most effective. If you want to firm that tummy then a variety of core exercise would be the focus of the routine.

A simple one hour (most effective) routine would look like this;

6 minute module 1 (1 minute rounds) Cardio

  • Running on the spot
  • Jump squats
  • Lunges
  • Burpees
  • Side steps
  • Leg cross overs on the spot

6 minute module 2 (1 minute rounds) Cardio Core

  • Lying on back knee touches
  • Sitting with hands planted on floor leg Lifts
  • Sitting with hands planted leg cross overs
  • Sitting with hands clapping while scissoring legs
  • Lying flat with finger tips raising to meet toes at top

6 minute module 3 (1 minute rounds) Cardio Chest/Arms

  • Pushups
  • Pushup position leg to elbow tuck (left leg)
  • Pushup position leg to elbow tuck (right leg)
  • Pushup position leg to opposite elbow (left leg)
  • Pushup position leg to opposite elbow (right leg)
  • Squated position walked forward and back to push up

6 minute module 4 (1 minute rounds) Cardio Back/Shoulders

  • Lying face forward arm lifts
  • Lying face forward ankle touches
  • Lying face forward ground touches to clap
  • Lying face forward arm at hips lifts for triceps
  • Lying on side arm touch to toes (left side)
  • Lying on side arm touch to toes (right side)

Encouraged to break for water anytime but break for 1-2 minutes to allow people to recover

If ObstacleFit Cardio Kickboxing;

6 minute module 5 (1 minute round) Basic Fundamentals Of Punches (either facing forward or facing parner)

  • Left Arm Jab
  • Right Arm Punch
  • Left Arm Hook
  • Right Arm Hook
  • Left Arm Upper Cut
  • Right Arm Upper Cut

6 minute module 6 (1 minute round) Non-Stop Basic Punches With Partners

  • Partner 1 hitting pads left and right punch combo
  • Partner 2 hitting pads left and right punch combo
  • Partner 1 hitting pads left and right hook combo
  • Partner 2 hitting pads left and right hook combo
  • Partner 1 hitting pads left and right upper cut combo
  • Partner 2 hitting pads left and right upper cut combo

6 minute module 7 (1 minute round) Basic Fundamentals Of Kicks (either facing forward or facing partner)

  • Left Leading Front Kick
  • Right Leading Front Kick
  • Left Leading Side Kick
  • Right Leading Side Kick
  • Left Leading Roundhouse Kick
  • Right Leading Roundhouse Kick

6 minute module 8 (1 minute round) Non-Stop Basic Kicks With Partners

  • Partner 1 Kicking pad left and right front kicks
  • Partner 2 Kicking pad left and right front kicks
  • Partner 1 Kicking pad left and right side kicks
  • Partner 2 Kicking pad left and right side kicks
  • Partner 1 Kicking pad left and right roundhouse kicks
  • Partner 2 Kicking pad left and right roundhouse kicks

6 minute module 9 (1 minute round) Non-Stop Group Training

  • Partner 1 Jab, punch, hook combo with left side kick on focus mitt non-stop one minute
  • Partner 2 Jab, punch, hook combo with left side kick on focus mitt non-stop one minute
  • Partner 1 Basic front kick on shield left and right 10 times with 10 burpees and repeat for 1 minute
  • Partner 2 Basic front kick on shield left and right 10 times with 10 burpees and repeat for 1 minute
  • Partner 1 Left hook, right hook, left upper cut to right roundhouse to a drop and crawl around partner
  • Partner 2 Left hook, right hook, left upper cut to right roundhouse to a drop and crawl around partner

6 minute module 10 (1 minute round) Cool Down Stretch, Goal Setting with Partners

  • Partner 1 Seated on mat in seated position with partner pushing forward along back for extra leverage
  • Partner 2 Seated on mat in seated position with partner pushing forward along back for extra leverage
  • Partner 1 Lying on back on mat with left leg crossed over body and switched to right after 30 seconds or half way point
  • Partner 2 Lying on back on mat with left leg crossed over body and switched to right after 30 seconds or half way point
  • Individual stretching lower half of body for legs and core
  • Individual stretching upper half of body for arms, chest, neck and back

While stretching in a group fitness environment it is acceptable to chat with instructor or other students to discuss goals, upcoming events, team bonding, exchanging emails or phone numbers. It is also important to spend a few moments retraining your mind to prepare for the rest of your day.

Note: ObstacleFit is not a class that slows it’s pace to teach true Kickboxing, Boxing, Conditioning, Yoga, Pilates or even dance but exists to keep the body moving and engaged