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Ironside Fitness: martial arts workout

Some of my top fans have been requesting a martial arts-based cardio workout, which is a brilliant idea.  Here is my first cardio and HIIT (high-intensity interval training) workout that incorporates the basic techniques found in my empty hand program (Pinto Blad and Impact Tactics).

Depending on how hard you want to push yourself decided how many times you want to repeat the two circuits.  If you decided to repeat the circuits complete both circuit #1 and #2 then go back to repeat them.  Circuit #1 and #2 should take 20 minutes.  All you need is a little space in your living room and a water bottle, no special equipment or martial arts knowledge is required.

Be sure to fully warm-up and stretch before jumping into this workout!  You can do your own warm-up or follow the suggested warm-up

Suggested Warm-up

This is the warm-up Duncan with B Greater Fitness always had me doing before my workouts.  If you like this warm-up you will need a foam roller.

Foam Roll

  1. Upper Back –“Wellness Wednesday: Try a Foam roller for DIY massage”
  2. Quads -“Wellness Wednesday: Tight thigh muscles? Try a foam roller”
  3. Lats –“Lat & Rotator Cuff – Foam Roller Myofascial Release”
  4. Inner thigh –“Foam Rolling Adductor Muscle (Beginner) | Foam Rolling”
  5. Calves – “Foam Rolling Tight Spots in Calves – St Ives Physiotherapy & Sports Therapy Centre”
  6. IT bands – “Fix Your Lateral Knee Pain With A Foam Roller (Runner’s Knee, ITB ,TFL)”
  7. Hamstrings –“Wellness Wednesday: Use a foam roller to release your hamstrings”

Stretch

Be careful not to overstretch before your workout.  The point is to get your muscles loose and ready not to work on flexibility.

  1. Hamstring – hold for 20 seconds each leg and repeat once –Seated Single Leg Hamstring Stretch
  2. Chest – hold for 20 seconds each side and repeat once –Doorway Pec Stretch
  3. Butterfly – hold for 30 seconds repeat once – How to do a butterfly stretch
  4. Tricep – hold for 20 seconds each side and repeat once – Overhead Tricep Stretch
  5. Quad – hold for 20 seconds each side and repeat once – Standing Quadricep Stretch

 

Circuit #1

  1. Jab – 25 reps each side
  2. Cross – 25 reps each side
  3. Hook – 25 reps each side
  4. Uppercut – 25 reps each side
  5. Jab/Cross Combo – 25 reps each side
  6. Hook/Uppercut Combo – 25 reps each side
  7. Jab/Cross/Hook/Uppercut Combo – 25 reps each side

Total of 125 reps!

Take a  2 min break

Circuit #2

  1. Box Step – 10 reps each direction
  2. Jab/Cross switch – Left and Right count as one rep do 20 reps total
  3. Hook/Uppercut switch – Left and Right count as one rep do 20 reps total
  4. Female Triangle Step – 10 reps each direction
  5. Male Triangle step – 10 reps each direction
  6. Female Triangle with Knee strike – 10 reps each direction
  7. Male Triangle with Knee Strike – 10 reps each direction

Total of 180 reps!

Take a  2 min break – or use the suggested exercises in the video for your cool down.

Be Sure to Support us on Social Media! #ironsidemedievalcombat

With all the exciting things happening this year, we would love to share this amazing training with our community to help inspire a love for martial arts.  You can help support these programs by following and sharing our various social media pages.  There is a Facebook Page, Instagram Account, and YouTube Channel dedicated to Ironside Medieval Combat.  Check out these pages, share them, talk about them, and together we can make Martial Arts an inspiration for generations yet to come.

 

Running and Living Without Fear

img_1050I often go running when the weather is good.  There is this amazing lake a few miles from my house that I love to visit.  This past week the weather has been gorgeous.  Often when I run I have head phones in listening to music, my favorite book reading to me, and my running app tracking my progress.  I am completely at home running alone through my neighborhood and various mountain trails.  As I was jogging  I contemplated why and thought about many of my friends hiding in their homes with the news announcement the Coronavirus has reached my area.  I refuse to live my life in fear.  It’s not that I am arrogant enough to think I am invincible.  It’s a mindset.

Martial Arts has trained my mind to be strong, and my life experiences have taught me I f941efed-4de3-4374-bd9e-82b6fd6ab019am strong.  Peace of mind is a mindset not a condition of our environment.  The environment helps, it is why it is so important to surround yourself with the right people who support and lift you instead of breaking you down.  However, at the end of the day, it is up to you and your own will.  Are you the kind of person who will rise to the occasion?  Are you the kind of person who will rise to the occasion?  Are you the kind of person who puts others first?  Do you shoulder the burden to be the person your friends and family need you to be?  We all have that strength within ourselves.  We are all capable of standing up for our beliefs and being a force for good.  It isn’t easy, but the more you believe in yourself, the more you take a stand, the easier it will become.  It takes 21 days to form a new habit.  Start small, do the dishes, pick up after yourself, do a random act of kindness for someone in your life.  As you start to change your habits you will think more positively and walk into the light of your ideal life.

895c8e76-b9e9-4a48-9254-8488f8e51e55-1949-0000011de3e75988_dvd.originalA lot of people are getting scared about this whole Coronavirus thing, causing stress levels to climb.  Don’t live your life in fear.  A peaceful mind will always prevail over a distracted mind.  Take whatever precautions you think necessary, but don’t let this current problem have control over you.  Go outside, eat right, exercise, get plenty of sleep, keep your mind and body strong.  Today I was able to shave 40 seconds off my average mile run times.  I stayed focused on my task and left my worries behind me.  That focus allowed me to enjoy my run, relax, and excel.  You can bloom and overcome any obstacle in your path.  Believe in yourself!

A little while ago I made a post discussing what it meant to live a knightly life – “Knightly: creed and way of life.  I have adopted the Farang Mu Sul creed as a symbol and philosophy of what knightly means:

Modern Farang Mu Sul Creed:

FMS-Int

Correctness in Attitude

Excellence in Training

Directness in Action

Effectiveness in Combat

Humility in Heart

Strength in Character

Freedom in ExpressionTriangle Logo

Thirst in Knowledge

Power in Truth

Respect in Wisdom

 

img_1040A warrior does not live in fear.  A warrior is wise in their choices.  Keeps their mind and body healthy.  They are the trailblazers of our world.  We lead others through our examples.  Be the light in the storm,  the oasis in the desert, and help our frightened neighbors stay calm during this stressful time.

Be sure to Support us on Social Media! #ironsidemedievalcombat

With all the exciting things happening this year, we would love to share this amazing training with our community to help inspire a love for martial arts.  You can help support these programs by following and sharing our various social media pages.  There is a Facebook Page, Instagram Account, and YouTube Channel dedicated to Ironside Medieval Combat.  Check out these pages, share them, talk about them, and together we can make Martial Arts an inspiration for generations yet to come.

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Disclaimer

This website contains material derived in whole or in part from the teachings of Grand Master Michael De Alba, the International De Alba System Confederation™, Modern Farang Mu Sul ® and their students, instructors, and associates. International copyright, trademark and other intellectual property laws protect these materials. Users, guests and visitors may not modify, copy, reproduce, republish, upload, post, transmit or distribute in any way or in any form, any material from the Service including code and software. Users, visitors and guests may download material from the Service for personal, non-commercial use only, provided all copyright and other proprietary notices are clearly visible and intact. Commercial use, reference or linkage to the Service site, without the express written permission, of Michael De Alba or his assigns, by registered letter, is prohibited.Copyright 2001® DeAlba Productions

Farang Fitness

There just isn’t enough time in the day to squeeze in all the fitness and martial arts training that I want. It always feels like I am sacrificing one or the other. It’s one of the reasons why training smarter is so important.

Take tonight’s training schedule as an example. I worked all day, then taught an hour long belly dancing class, drove home, ate dinner, trained for another hour in martial arts, and worked on my business webpage. I got a ton done but always feel like it isn’t enough. I do meal prep on the weekends to save time during the week, but I still feel like I run out of day light and energy. That is why I have started combining my fitness training with martial arts practice.

Not all forms of martial arts practice is good for fitness. For example, if I am studying new material and going slow, then I still need to squeeze in a fitness workout. However, if I am drilling material I already know, then I can turn it into a great cardio workout.

Tonight I was practicing material from the Farang Mu Sul system. It is a Korean style of martial arts brought to the United States by Grand Master De Alba. I needed to drill these combinations, because in a street fight if I am defending myself I will not have time to check my notes. I will need to be able to respond quickly without thinking about the ”right move.” By increasing my speed and intensity with these drills I was able to get a great cardio burn in and lock down some much-needed practice time. A double win!

Disclaimer

This website contains material derived in whole or in part from the teachings of Grand Master Michael De Alba, the International De Alba System Confederation™, Modern Farang Mu Sul ® and their students, instructors, and associates. International copyright, trademark and other intellectual property laws protect these materials. Users, guests and visitors may not modify, copy, reproduce, republish, upload, post, transmit or distribute in any way or in any form, any material from the Service including code and software. Users, visitors and guests may download material from the Service for personal, non-commercial use only, provided all copyright and other proprietary notices are clearly visible and intact. Commercial use, reference or linkage to the Service site, without the express written permission, of Michael De Alba or his assigns, by registered letter, is prohibited.Copyright 2001® DeAlba Productions

Fighting Fitness

Martial arts is an amazing sport and way of life.  It can teach balance, control, grace, and force.  However, to be truly good at martial arts you need to have a body that can support your training.  There are many different types of fitness, so how do you know which ones are right for Martial arts?

From my personal experience as an international competitor training and fighting with other top athletes, I have noticed a few similarities between all the greats.  Top martial artists have speed, agility, flexibility, and strength. The balance between those is tricky.  Beware of getting too distracted by strength training and muscle.  I made that mistake when I started training for the world championship.  I lifted weights because I was good at it, it felt good, and for me, it was easier than training cardio.  It’s not that I skipped cardio, I worked hard on that too.  I gained weight and bulked up for my competitions.  My hard work paid off and I won multiple world championship medals.  Later, when I got back I shifted my fitness training, slimmed down, and focused on my agility.  I’m now 30 lbs lighter than I was at my competition weight, but I am lifting more weights, running faster, and have far better flexibility.  A lot of fitness training is about working smarter instead of harder.

This is an example of what I mean.  These pictures are about a year apart.  The picture of me in the blue shirt is the more recent picture.  I can lift more weights in all areas, I can run longer and faster, recoveries are quick as well.  Having huge bulging muscles is beautiful in its own way.  They are great for powerlifting, for fighting the extra bulk zaps your energy and gets in the way.

Don’t forget nutrition has a big part to play in this balance as well.  That is why I have developed the Iron-Warrior System to help bring the three elements that make a good martial artist great to light.  Those elements are martial arts skills, fitness, and nutrition.  Check out the Iron-Warrior System page for great free resources.  In addition, be sure to follow our blog.  I will be posting my fitness tips, journey, and lessons I have learned from training my body to be the best tool I have for Martial Arts.

Be Sure to Support us on Social Media! #ironsidemedievalcombat

With all the exciting things happening this year, we would love to share this amazing training with our community to help inspire a love for martial arts.  You can help support these programs by following and sharing our various social media pages.  There is a Facebook Page, Instagram Account, and YouTube Channel dedicated to Ironside Medieval Combat.  Check out these pages, share them, talk about them, and together we can make Martial Arts an inspiration for generations yet to come.

Break out of your Comfort Zone

The comfort zone is that warm and fuzzy place where everything is safe. We don’t grow in the comfort zone. Body positivity is establishing who we are and firmly rooting that image into our comfort zone. In itself, that isn’t a bad thing, but what happens if you want more? Complacency is the death of progress. No matter how much we wish it the world will not stand still for us. If we stop pushing, and the world keeps moving forward, then we fall behind. Fitness, martial arts, nutrition the same rule applies to them. A martial artist who doesn’t practice her skills will start to loose them. A healthy eater who doesn’t adjust their nutrition as she gets older will start to have problems. A fitness buff who does the same thing all the time will plateau. In order to grow we need training that is going to push us outside our comfort zones. For me high intensity is something outside of my comfort zone. No matter what sport I am in I’m always the slow and steady type. That style has served me well, after all I won a world championship undefeated in martial arts. However, complacency is the death of progress. To keep pushing and keep moving forward with my skills I need to train outside of my comfort zone. With both my fitness and martial arts training I’m working on increasing my intensity. After all I wouldn’t be much of a instructor if I can’t practice what I preach. What is your comfort zone and how are you pushing your limits? Give it a try and see how far you can go!

#ironside #ironsidemc #ironsidemedievalcombat #pushingboundaries #outsideofcomfortzone #mentalfortitude #workoutmotivation #progress #trainhard #martialarts #weaknesstostrenght #workhard #fitnessmotivation #fitness #fitnessgirl