Are you looking for fast fitness results with Memorial Day weekend only six weeks away? Forget the gym or weekend running. Kick your love handles goodbye at Club KO.
Train in the ring
Club-KO has two locations in Hoboken, 127 Grand St. and 900 Madison St. At the 127 Grand Street location, fitness has a new focus with a boxing ring! Clients can get in the ring for a personal, intense training session with one of the trainers.
Jose Que, one of the personal trainers, has been with the group for seven years. Que, who teaches six days a week, is a certified personal trainer with a background in martial arts.
The sessions can be booked for 30 minutes or an hour and can be one-on-one or with a small group.
Each session begins with five minutes of stretching to warm up the large muscle groups and boost the heart rate. Clients then work on cross training exercises before moving into kickboxing work, which includes work with the focus mitts and Thai pads.
During the kickboxing portion, students are shown the proper technique of a jab, cross, hook punch, and various kicks.
According to Que, the training session is to build skills. It doesn’t involve dangerous contact.
“We cater to lay people who want to learn the art and technique of kickboxing,” said Que. “But they aren’t getting hurt. They get to beat up their instructor.”
Washboard abs
Jason Alongi, another trainer, also instructs students one-on-one or in small groups.
According to Alongi, all the sessions work to build core strength. One of the ways to do that is by building up the muscles in the abdomen.
During kickboxing, the muscles in the lower back and the stomach are always engaged. Whether you are throwing a cross punch or a jab, it is working your whole body, not just your arms.
You can work with a medicine ball (a padded weight ball), which also works the abs.
Another exercise is a “knee strike,” which involves holding your partner’s shoulders and hitting your knee into the pads that your partner is holding.
Alongi uses free weights as part of his training session. A client will do a series of squats with weights and “chest flys.”
Weight work is for resistance training, which builds muscle mass.
Fast track to fitness
According to Que, clients will see a difference in conditioning in three weeks. During the first week a client might be able to train at 100 percent for 20 minutes. By the second week you might be up to 25 minutes and by the third you could be training hard for a half hour. Client results vary depending on what kind of shape you are in when you start taking classes, but the training is geared to increase your endurance, strength and overall fitness level.
“As your endurance increases, you burn more body fat,” said Que.
Group classes
If personal training sessions are too intimidating, clients can work towards fitness with the regular group classes. While each instructor has their own method for teaching, all of the group kickboxing classes will burn approximately 800 calories an hour, improve cardiovascular fitness, resistance train the muscles, and give clients a total body workout.
During the hour class, students will kick and punch their way to a better body.
Regardless of your fitness or training, you can start classes at any time.
Teachers will instruct new students how to execute each punch and kick before the class starts. Before working with the bag, the instructor guides the class through a series of warm-ups, which can be anything from jumping jacks to jumping over a jump rope.
Work on the heavy bag includes a series of punches and kicks that the instructor demonstrates first and then students repeat for short rounds. An average round is 30 seconds to a minute, but some can last as long as two minutes depending on the instructor.
If one series seems too difficult – don’t worry. Each round is done for no more than two minutes before a new combination is worked out.
The rounds increase in intensity during the class.
One series demonstrated during Jason Jaskot’s class was an attack routine. The class was instructed to stand in the center of three bags and then told to “attack” freestyle to keep them all moving.
Another of his combinations included a drop-down-pushup-roll maneuver that morphed into a one leg stand with a roundhouse kick. This move is as tough as it sounds!
One of the “rest” portions of class had students suspended in plank position. (Plank position is the starting point for pushups.)
Jaskot also had students do a three-point pushup, which involves balancing one foot on top of the other while going up and down. This position increases balance, coordination, and strength.
Another test of balance is to stand on one leg and then close your eyes. Try it yourself if you think it’s easy! “Club KO is unique,” said Jaskot. “The trainers will push you to your limit more than any other gym.”
After class, stretch out your sore muscles in the weight room.
Members are encouraged to use the weight machines before or after classes as it aids in building muscle mass, which burns more calories.
More
Club-KO will start a new program this summer called HEAT, which stands for High Energy Athletic Training. The workout, which will be taught by Jose Que, was developed for members looking for an extra reduction in body fat.
It is an intense workout that is comprised of three stages that focus on resistance and sport-oriented movements. Basically, Que will combine the hardest elements from class to improve overall conditioning. The class will meet outside during the summer months for a boot camp style class or meet in the ring. It will push students to their limit.
Another training program is the “10 Weeks to Your Ultimate Body,” which includes kickboxing, nutrition coaching, and weight training. This ongoing program has documented results from members who have taken the challenge. Members have before and after pictures taken and body fat is measured.
So stop making excuses for pool parties and get swimsuit ready fast!
Club-KO is located at 127 Grand St. and at 900 Madison St. in Hoboken. They are open seven days a week. New clients can join at any time. For more information, please call (201) 963-7774 or visit: www.clubkogyms.com.