The KickBox Club and Circuits
KickBox Club and Circuits Blog Post

Ed Shepherd CHC, CPT

There are some appreciable differences between The KickBox Club and franchise fitness gyms like Title Boxing, iLoveKickboxing, Orangetheory Fitness, 9-Rounds, Punch, etc. In fact, there are no other gyms, I’m proud to say, quite like The KickBox Club. Here are just a few with focus on circuit training following:

  1. No High Pressure Tactics Here We offer several choices for membership: month to month, 3-months, 6-months and yearly, but only after you had a 30-days to decide. We want you to stay with your workouts and new lifestyle, not just join a gym and then not go.
  2. We Teach Proper Technique The more you know about kickboxing, the more you will enjoy it, and the less chance for injury. It’s not likely that you will want to make kickboxing your career, but we explain technique and power like you do. Not only is it fun and interesting to learn, you will get into better shape by using more muscle and expending more energy, and at the same time, learn self defense and gain more confidence and self-discipline.
  3. We Offer More Variety To have your workouts more enjoyable and interesting and to engage more muscle groups and cardiovascular system, you need variety. We offer many different types of exercise and workouts, including circuit training, weights, ab intense, functional, express, ring and bag work and much more.
  4. Circuits No one does circuit training like we do and here are some benefits:

Circuit Training gets your heart rate up and strengthens your muscles at the same time.

Circuit training is a form of body conditioning or endurance training or resistance training using high-intensity. It targets strength building and/or muscular endurance. An exercise circuit is a series of going from one “station” to another involving equipment like medicine balls, kettlebells, battle rope, floor mats for abs, ab roller, wall balls and many, many more, each one lasting 1 or 2 minutes depending on the workout. There may be just a few stations for a warmup or an entire workout session lasting half an hour.

Typically, circuits will contain exercises that target a variety of different muscle groups so you can work on improving your overall fitness level. Circuit training can be useful for weight loss, but you may also use circuits to improve your strength, muscular endurance or muscle size.

Circuit Training is Versatile

Circuit training is a method of functional and weight training that maximizes the volume of work done in a short period of time. Circuit training is a great tool to use for people who are interested in weight loss, muscle gain and overall strength increases, and as a warm up, it’s a great way to loosen up the body. It can be done with weights, different kinds of balls, bands, or body weight exercises. I often set up circuits at the beginning of a class for a complete warm up routine, or sometimes at the end as a killer ab workout.  It’s quite versatile and there are endless combinations.

Circuits are for Cardio

Because you switch between muscle groups, no rest is needed between exercises. This gets the heart rate up, which usually doesn’t happen during resistance exercise. Sometimes, to up heart rate further, aerobics are mixed between the resistance exercises. You’ll move quickly through 8-12 exercise stations to work different muscle groups with little to no rest between stations. Each station has a different exercise. You may do bicep exercises, jump rope, use a wall ball or kettlebells, just to name a few.You’ll do 1-minute of reps at each station and then move on to the next station.

Circuits are for Strength Training

Circuit strength training incorporates higher load, higher volume and smaller amounts of rest in between exercise sets assists in building more muscle. Yes, circuit training is a great form of resistance training for anyone who wants to either increase muscle mass or decrease body fat and who is limited on time.

Circuit Training Benefits

Due to the lack of rest that circuit training demands, exercisers maintain elevated heart rates for the entire period of exercise. The combination of weight training and increased cardiovascular effort makes circuit training a beneficial type of cross training. The exerciser gains muscle through the resistance training, and increases his/her cardiovascular endurance during the slightly elevated heart rate that is maintained in between sets and throughout the overall program. You will burn high amounts of calories during the high exertion periods of your sets.

Circuit training is also a convenient way to exercise. It maximizes the total exercise volume (number of sets, repetitions, and amount of weight completed in a period of time). Exercises are completed in a row, and therefore, the time spent exercising is condensed. Separate cardiovascular training is not necessary. All body parts are trained in one session, and therefore you do not need to work out everyday.

Long Run Benefits

Circuit training is a type of interval training. Interval training is a great way to increase the body’s ability to burn calories when it is at rest. Your heart rate goes up very high, returns to a lower, but still elevated, state, and then goes up very high again. At no point during circuit training does the heart rate return to its resting rate. Circuit training and interval training overall, increases the amount of oxygen that a person consumes post exercise, and therefore, increases the number of calories that a person burns throughout the day.

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