KarateFIT

Physical Fitness Training + 2-4 days a week

=Stronger, more Effective Karate

Train in the Dojo twice a week,

Train at Home 2-4 times a week,

Double & Quadruple your fitness results.

Remarkable gains in just a short time.

Take our monthly challenge!

Details below.

Each KarateFit monthly challenge has 2 main focus points:

1. A Health Challenge: Small nutritional challenges that can make a large impact on your overall health

2. A Fitness Challenge: Take the monthly workout and set a goal according to the challenge: faster, more reps, more weight etc.

Disclaimer

You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

October 2019 KarateFIT Challenge

Health Focus:  Set 2 personal health goals and track them

Workout Focus: Weight

Workout: Aim to complete this workout 2-4 x a week

Pick a weight you can use for every exercise, try to use a heavier weight by the end of the month. Men: 20-35lbs Women: 5-20lbs

Exercise 1: Wide Goblet Squat x 10

Exercise 2: Deadlift into Upright Row x 10

Exercise 3: Reverse Lunge with Alternating Overhead Press x 10

Exercise 4: Pushups x 10 (Option: Increase reps or max number in 1 minute)

Exercise 5: Kneeling Chop x 10 each side

Train hard! If you have any questions check with your instructor during class.

12 Month KarateFIT Workout Rotation

January


Health Focus: Eat a serving of veggies at every meal Workout Focus: Weight Workout: Pick a weight you can use for every exercise, try to use a heavier weight by the end of the month. Men: 20-35lbs Women: 5-20lbs Complete 1 set of each exercise, take a 1 minute rest, Repeat 3-5 times Exercise 1: Goblet Squat x 12 Exercise 2: Deadlift into Upright Row x 12 Exercise 3: Lunge with Overhead Press x 12 Exercise 4: Renegade Row x 12




February


Health Focus: Include protein at Breakfast Workout Focus: Time Workout: Complete 5 rounds – Try to take less time each workout Exercise 1: Squat x8 Exercise 2: Pushups x 8 Exercise 3: Spider Crawl x 8 each leg Exercise 4: Walkout x 8 Exercise 5: Wall Sit x 30 seconds




March


Health Focus: Aim for 30 grams of fiber daily Workout Focus: Reps Workout: Set your time for 40 seconds of work, 20 seconds of rest – Try to complete more reps each workout – Complete 3-5 rounds Exercise 1: X Body Mountain Climber Exercise 2: Dumbbell Front Squat Exercise 3: Dumbbell Rear Delt Fly Exercise 4: Burpee Exercise 5: Single leg Dead lift (Option: With or without dumbbells)




April


Health Focus: Cut out all artificial sweeteners Workout Focus: Weight Workout: Pick a weight you can use for every exercise, try to use a heavier weight by the end of the month. Men: 20-35lbs Women: 5-20lbs Exercise 1: Stepping Lunge x 10 each leg Exercise 2: Shoulder Press x 10 Exercise 3: Bent Over Row x 10 Exercise 4: Deadlift to Upright Row x 10 Exercise 5: Squat hold with Bicep Curl x 10




May


Health Focus: Use healthy fats: Coconut, Olive, Avocado Workout Focus: Time Workout: Complete 5 rounds – Try to take less time each workout Exercise 1: Split Squat x 12 each Leg Exercise 2: Pushups x 12 Exercise 3: T Plank x 12 total Exercise 4: Squat Jump x 12 Exercise 5: Step Ups x 12 each leg (Option: Step, Chair or Box Jumps)




June


Health Focus: Drink ¾ your bodyweight in ounces Workout Focus: Reps Workout: Set your time for 40 seconds of work, 20 seconds of rest – Try to complete more reps each workout – Complete 3-5 rounds Exercise 1: Air Jump Rope Exercise 2: Kettlebell Swing Exercise 3: Renegade Row Exercise 4: Reverse Lunge Exercise 5: Burpee with Pushup




July


Health Focus: Walk every day Workout Focus: Weight Workout: Pick a weight you can use for every exercise, try to use a heavier weight by the end of the month. Men: 20-35lbs Women: 5-20lbs Exercise 1: Squat to Overhead Press x 12 Exercise 2: Dumbbell Deadlift x 12 Exercise 3: Alternating Lunge with Alternating Dumbbell Curl x12 Exercise 4: Dumbbell Bent over row x12 Exercise 5: Standing Ab Twist x12




August


Health Focus: Make a weekly meal plan and stick to it Workout Focus: Time Workout: Complete 5 rounds – Try to take less time each workout Exercise 1: Jumping Jacks x 30 Exercise 2: Lunges x 15 Exercise 3: Pushups x 15 Exercise 4: Single Leg Deadlift x 10 each leg Exercise 5: Body Rows (Option: Dumbbell 1 arm Rows)




September


Health Focus: 4 P's – No Packaged or Processed, Lots of Produce and Protein Workout Focus: Reps Workout: Set your time for 40 seconds of work, 20 seconds of rest – Try to complete more reps each workout – Complete 3-5 rounds Exercise 1: Walkout Exercise 2: Burpee with Jump and pushup Exercise 3: Military Dumbbell press Exercise 4: Squat Exercise 5: Bodyweight dips (Option: Dumbbell Kickbacks)




October


Health Focus: Set 2 health goals and track them Workout Focus: Weight Workout: Pick a weight you can use for every exercise, try to use a heavier weight by the end of the month. Men: 20-35lbs Women: 5-20lbs Exercise 1: Wide Goblet Squat x 10 Exercise 2: Deadlift into Upright Row x 10 Exercise 3: Reverse Lunge with Alternating Overhead Press x 10 Exercise 4: Pushups x 10 (Option: Increase reps, limit to 1 minute) Exercise 5: Kneeling Chop x 10 each side




November


Health Focus: Focus on your plate: ½ plate of veggies, ¼ plate protein, ¼ plate carbs, thumb size amount of fat – or Plan to stick to your diet this entire month Workout Focus: Time Workout: Complete 5 rounds – Try to take less time each workout Exercise 1: Body Squat x 12 Exercise 2: Pushups x 12 (Option: Knees or Incline) Exercise 3: Lunges x 12 each leg Exercise 4: Commando x 12 (Option: Knees)




December


Health Focus: Drink ¾ your bodyweight in ounces Workout Focus: Reps Workout: Set your time for 40 seconds of work, 20 seconds of rest – Try to complete more reps each workout – Complete 3-5 rounds Exercise 1: Burpees Exercise 2: Kettlebell swing (Option: Dumbbell or Milk Jug) Exercise 3: Air jump rope Exercise 4: 1 arm Kettlebell Press (Option: Dumbbell or Milk Jug) Exercise 5: Mountain Climber





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