[Video] Back to Basics Bodyweight Training Workout Routine 5 - Dynamic, Explosive, Powerful Kickboxing Moves

http://www.CareyForFitness.com Basic Bodyweight Training #5 by Denville, Morris County NJ personal trainer and fitness bootcamp coach Carey Yang.

Certified Personal Trainer and Martial Artist Carey Yang demonstrates high side kick. 

This bodyweight training workout progresses to dynamic, explosive and powerful movements such as front snap kick, jumping front kick,  back spinning kick and jumping side-split kick that demonstrates the real-life practical applications of bodyweight-based strength training and workout routine via martial arts and kickboxing sports.

http://www.youtube.com/watch?v=KDTMH9ItKM4



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Denville Celebrity Personal Trainer and Martial Arts Fitness Expert Carey Yang Earns Top Kung-Fu Fitness Certification

Morris County NJ celebrity personal trainer and medal-winning martial artist Carey Yang is now a Certified Kung-Fu Fitness Instructor teaching and integrating Chinese martial arts and Kung-Fu into fitness training and sports conditioning.

DENVILLE, NJ – May 23, 2011 – Celebrity personal trainer, leading nutrition and fitness expert Carey Yang in Morris County, New Jersey is recently certified as a Chinese Kung-Fu Fitness Instructor. Yang is the owner and master trainer at Beyond Fitness Solutions, LLC – a leading in-home personal training company serving clients in Morris, Sussex, Passaic, Essex and Somerset County areas in Northern New Jersey.

“This is a long overdue certification that just adds my credential and credibility,” said Yang, who has been practicing martial arts for over 35 years. Versed in various martial arts style including Chinese Kung-Fu, Tai Chi Chuan (Yang-Style), Taekwondo, Mixed Martial Arts (MMA) and kickboxing, Yang has won numerous medals in martial arts tournaments in forms and sparring.

“I have been teaching and incorporating martial arts into fitness training routines for my clients for many years as a general physical conditioning, for improving cardiovascular fitness and enhancing anaerobic capacity and explosive power, and for self-defense,” Yang said.

Martial arts and Chinese Kung-Fu are excellent total-body workouts for weight loss, fitness training, stamina and strength. It can work the whole body in balance, dynamic flexibility, power and movement.

“All my clients love and enjoy kickboxing as a way of relieving their daily stress, feeling sweaty and great. Most important of all, they feel powerful as they learn something new and different and they can use the self-defense techniques I teach,” Yang said.

Kung-Fu FitnessTM training and certification is provided by the National Exercise and Sports Trainers Association (NESTA) based on traditional Chinese art of Eagle Claw Kung-Fu. It’s been simplified to combine Kung-Fu fundamental movements and principles with proper biomechanics and aerobic conditioning for the general population.

Yang said, “More than just kicking and punching, Kung-Fu FitnessTM is the perfect combination of ancient Chinese wisdom with modern exercise science for fitness.”

About C. Carey Yang and Beyond Fitness Solutions, LLC
C. Carey Yang, Your Dream Body WorkoutXpertTM, is a certified personal trainer and fitness boot camp instructor based in Denville, New Jersey. He provides in-home personal fitness training, backyard boot camp, wellness and lifestyle coaching, and fitness and weight-management seminar. He specializes in helping busy, working professionals who want safe, effective workouts with maximum results in minimum time. Yang is the creator of the 6-Step Dream Body BlueprintTM Fitness Makeover System.

Yang is an AFAA-Certified Biggest Loser® Pro Fitness Professional and NESTA-Certified Kung-Fu Fitness Instructor.

To learn more about lifestyle and wellness coaching, personal fitness training and nutritional counseling and to sign up for a free monthly e-zine, receive free fitness and fat loss e-books, and schedule a complimentary consultation, visit http://www.beyondfitnesssolutions.com/.

He is also available for media interviews, providing a list of tips and articles, and presenting wellness and fitness seminar. Call 973-303-2424 or email Carey at BeyondFitnessSolutions.com.

# # #

Contact Information:
C. Carey Yang
Phone: 973-303-2424
Email: Carey at BeyondFitnessSolutions.com
Web: http://www.beyondfitnesssolutions.com/

Source: http://www.prlog.org/11505953-celebrity-personal-trainer-carey-yang-in-morris-county-nj-earns-kung-fu-fitness-certification.html

Train with The Best!

Basic Bodyweight Training #5

Well, definitely not basic at all!!

Choose Your Workout by Your Personality

You know you just love to do certain things over and over without feeling bored. But there are other things that are simply not your cup of tea. Every person has different lifestyle, unique personality, likes and dislikes. Some people like fast-paced games, extreme sports or explosive power-moving activities; while others like slow-tempo activities or endurance sports.

Wouldn't it be logical to choose physical activities or workout routines that match your personality. You'll enjoy them more and stay interested longer. Exercise is supposed to be fun, not just one check-marked item on your to-do list. Sooner than later, it'll become a "postponed" or "cancelled" item.


Workout by Personality

If you're bored easily, try cross training that mixes thing up and allows you to engage in different activities throughout the week, month, season or the whole year.

If you're spiritual or like body-mind connection, try yoga, Pilates, or (internal) martial arts, Tai Chi Chuan.

If you like to do things on your own, try strength training and add some variations. You can do it solo at home or in the gym.

If you're easily discouraged, try walking. It's cheap and can be done anywhere. There is no excuse that you cannot do it.

If you're always busy, try short, frequent bursts of activity. You may not be able to schedule a block of 60 minutes to work out. But you can try to squeeze in several 15-minute periods for short and quick exercises such as walking, bodyweight circuit training, shadow boxing, jump rope, etc.

If you're a social butterfly, try anything that needs a company. Play a pickup game. Play double tennis. Go to group exercise class or spinning class. Join a running club.

If you're short-tempered or have to be constantly on-the-go, try (external) martial arts, boxing or kickboxing to release your adrenaline rush.

If you're always patient or organized, try endurance sports such as long distance running, marathon, cycling or triathlon.

Enjoy yourself and have fun!

Modified Olympic Style Weightlifting for Martial Arts & Explosive Power Training

Weightlifting for Your Martial Power

When you heard about Olympic Weightlifting, the first image popping out of your head could be some freaking strong athletes lifting enormous amount of weight in a split second. It's so "knee-jerking" to watch them do clean & jerk and snatch.

Olympic style weightlifting can be modified and adapted to help athletes develop explosive strength and power for all sports. If trained and done properly, modified Olympic style weightlifting can help athletes to condition themselves for explosive power, muscular endurance, strength, speed, quickness, agility and cardiovascular fitness.


Anaerobic Power and Endurance

In any martial arts training including MMA and BJJ, it requires a fairly good combination of both anaerobic and aerobic fitness. You need both types of energy to excel in sparring or fighting. You will also need to know how to generate explosive power to break boards or execute your knockout punch or kick. In a typical round of sparring, it involves a series of short bouts of anaerobic power output (punching, kicking or grappling) followed intermittently by aerobic movements (bouncing around, shuffling, checking, or faking).

Depending on the specific type of sparring or fighting, a match could be 3 to 12 rounds and lasts 3 to 5 minutes for each round. In addition to excellent technical skills, a top conditioned fighter has to have peak level of anaerobic power and endurance to be able execute his techniques repeatedly. Anaerobic conditioning and performance is achieved by training and pushing his VO2 max and lactic acid or lactate threshold.


H.I.I.T. for Ultimate Martial Fitness
For the types of energy system utilized in martial sports, moderately long distance running at slow steady pace isn't the best method to condition your aerobic fitness. High intensity interval training (H.I.I.T) is the better way of conditioning your cardiovascular fitness. In the same token, the power lifting type of weight training isn't the best way to train your explosive power either as you don't just give it your one best shot and be done with it. You'll need your sub-maximal muscular power output anaerobically for several times repeatedly. That's muscular power and endurance all together.


How do you train your exploseive power?

How do you train your energy systems for martial arts?

How do you utilize Olympic-style weightlifting to get in top combat conditioning for martial arts?

Read on . . .

World Class Olympic Power Circuit Training

Before you follow the power barbell circuit training routines below, I suggest that you master these basic but technically complicated weightlifting techniques before you attempt to put your hands on the Olympic bar. An "empty" standard Olympic bar weighs 45 pounds. Maintaining good forms when lifting weights will help you lift more weights and prevent injuires. Gayle Hatch Systems is an excellent website to get you started. You can also find coaches or personal trainers who can train you to execute these moves properly without getting injured.

Power Barbell Circuit Workout Routine #1
Deadlift x 6 reps
Bent-over Row x 6 reps
Power Clean x 6 reps
Front Squat x 6 reps
Push Press x 6 reps
Good Morning x 6 reps (body weight)

Power Barbell Circuit Workout Routine #2
Snatch-grip Deadlift x 6 reps
Snatch Pull x 6 reps
Jump Shrug x 6 reps
Reverse Lunge x 6 reps each leg
Push Split Jerk x 6 reps
Jump Squat x 6 reps (body weight)

Power Barbell Circuit Workout Routine #3
Romanian Deadlift x 6 reps
Bent-0ver Row (reverse grip) x 6 reps
Power Clean x 6 reps
Push Split Jerk x 6 reps
Overhead Squat x 6 reps
Double Jump x 6 reps (body weight)

This is not to load up the Olympic bar with your one-rep max weight. Rather, select a weight that you can typically lift 6 reps for three sets with good control for the weakest lift in the circuit (except the body weight exercise). Shoulder press (military press) is normally the weakest one. The proper weight might well be about 60% of your one-rep max.

You should perform each rep with good control (about 2 seconds per rep) and move from one exercise to the next without rest till you finish one circuit as one set. Leave your ego at the door and listen to your body. In addition, you should choose a load that feels challenging yet controllable. You can stay with one power circuit training routine to begin with. Repeat two more times for a total of three sets with 2-minute resting in between the circuits (sets).


Manipulate Training Variables to Make Progress

As you become more familiar with the moves and get in better conditioned, you can add more training volume to four or five sets. There are many training variables to change up to make continual progress. One training variable to manipulate is to reduce your rest intervals in order to add challenges in your routine as well as a training principle of progression. Rest intervals of 90 to 120 seconds are common for most people to recover from one circuit. You're rarely able to rest shorter than 30 seconds to repeat the next circuit.

In some cases, you can increase intensity by loading up to no higher than 85% of your one-rep max and reduce the repetitions to no lower than three. When you get more skilled and proficient, you can perform one circuit for each of the three routines in a given workout session. Alternatively, you can also mix and match your own power circuit training routine.


You've Just Moved Tons of Weight

Don’t underestimate this type of training. Power circuit training can be very grueling. This six-movement circuit x 6 reps has a total volume of 36 reps per set! Even with only 100 pounds on the bar, that comes out to 3600 pounds of total work per set. That's over ten thousand pounds of total work capacity in less than 10 minutes!

At the end of one circuit, you'll feel like just finishing a breath-taking 100-meter sprint. This routine will really help any martial artists to condition their bodies to handle the high levels of lactate produced in a fighting ring. It is also an excellent fat loss exercise for any athlete who needs to preserve muscle and strength while losing fat.


Pack a Punch

Give this power circuit workout a try! People in the gym will turn their heads toward you when you perform these exercises. Learn how to train and harness your knockout power. You'll be a better conditioned fighter in your next match.

>>> Sign up for FREE monthly e-Newsletter to receive insider training tips, workout routines and check out your FREE bonus e-books to help you build muscles, lose fat and uncover your six pack abs.

Copyright 2007 www.careyforfitness.com by C. Carey Yang and Beyond Fitness Solutions, LLC. All rights reserved.

Fight Childhood Obesity - Our Kids Need More Play Time and Less Screen Time

According to a research study by the Institute of Medicine of the National Academies (September 2004), the childhood obesity rate has more than doubled for preschool children aged 2-5 years and adolescents aged 12-19 years. The obesity rate for children aged 6-11 years has more than tripled over the last three decades. Appromixately nine million children over 6 years of age are considered obese.

The side effects of sedentary modern lifestyle have taken a toll on our children. According to the current alarmingly wide spreading rate, nearly half of kids in North and South America could be overweight by year 2010, up from about one-third in a recent study by International Journal of Pediatric Obesity. It's also spreading to other countries as well. Childhood obesity is like an epidemic and regarded as a national and world-wide priority.

You know that the more you watch TV, the less you exercise. According to another study from the Havard School of Public Health, people who spend more than four hours a day in front of the TV - the national average - are 47% less likelyy to accumulate the recommended 10,000 steps a day. Fitness expert Martica Heaner offers her advices and tips on keeping kids lean.

Our kids need more play time and less screen time!

MyActivity Pyramid is a physical acitivity guide for children ages 6 to 11 developed by health edcuators at the University of Missouri-Columbia Extention. The bottom level is the "Everyday Activies" where children should do as often as possible. The second level is "Active Aerobic and Recreational Activities" that children should do at least 3 to 5 times a week, such as sports, running, roller-blading and playground games. The next level is "Flexibility and Strength" that encompasses stretching, pushups, martial arts, or yoga, etc. Two to three times a week is recommended. The top level, hopefully close-to-nonexisting, is the "Inactivity" that should be cut down to a minimum.

The pyramid chart is downloadable from the University's website. It also has an accompanying activity log to help children chart their own activity, daily, weekly or monthly. It's a useful tool for school teachers and parents to help our children stay healthy and fit.

Welcome!

Hi there,

I'm a certified personal fitness trainer based in Morris County, New Jersey. This blog site is created to complement my website http://www.careyforfitness.com for my personal training business. Please check back regularly for my blogs on topics relating to health, fitness, diet, nutrition, weight lifting, muscle building, fat loss, exercise & training programs, workout routines, sport-specific conditioning, martial arts, injury prevention & post-rehabilitation, and motivational tips. I welcome your visit and feedback.

Have a healthy day!

C. Carey Yang
Certified Personal Trainer
Carey@CareyforFitness.com
http://www.careyforfitness.com
http://careyforfitness.blogspot.com