Women's Only Battle Girl Bootcamp Fitness in Keswick
417 The Queensway S. Unit 102 L4P 2C7 Keswick, ON, Canada

Happy Friday Everyone! We are debuting a STRETCH CLASS by the talented Valerie Cheng in the Bootcamp timeslot tonight at 6:10pm! Val is a professional circus performer speicalizing in Aerial Hoop and teaches a variety of disciplines in a variety of experience levels. This class will help increase flexibility and mobility to enhance better body mechanics both for Kickboxing and everyday life!... Sign up by 5:30pm on your Zenplanner account to get involved! https://www.valeriecheng.ca/ Instagram: @blackaerial.circus

Good morning ladies!!! Happy New Year!! Now Let’s get down to business. Two circuits today, repeat each circuit twice. On the second time repeating the circuit shorten the time of the round to 0:30 seconds and your rest is 0:05 seconds. ... Circuit 1: 1:00 minute each movement. 10 second rest after every movement. Movement: Goblet squat to jab cross (you can use 3 or 5 lb weights in your hands). Movement Horizontal lunges Movement Table top crunches Movement Wall sit Movement Reverse crunch Circuit 2: 1:00 minute each. 10 seconds rest after every movement. Movement: Goblet squat and on the up your going to two hooks. One from each side. Movement High plank delt row Movement Push Ups Movement Bicycles Movement Curtsy lunges (alternating sides) If you have any questions you know where I am. Let me know if you finished the circuit by posting done in the comment section! Have a great day ladies and stay active. Coach Jess

Morning ladies!! If you have weights around perfect! If you don’t start to improvise. You can use a laundry detergent bottle or a water jug (anything with a handle). Please be mindful with your weight, 10-15 lbs is plenty. You will repeat the circuit 3 times each round below had the time posted beside it. Add in a 15 second rest in between each movement. Perfect time to download an interval timer or a boxing timer. 1st Round- 1:15 minutes ... 2nd Round - 1:00 minutes 3rd Round - 0:45 seconds 1- left side lunge- right side bicep curl 2- Plank dips - alternating sides 3- right side lunge - left side bicep curl 4- Speedies 5- Goblet squat - weight in both hands curled to the chest. 6- Standing bent over row- right hand 7- Pikes 8- Standing bent over row - left hand Keep up the work!! Coach Jess

Good morning ladies! It’s time for a challenge! I would like you to follow the instructions planned below. In a 5 minute span I want you to finish this cycle well over two times or more! I’ve labelled this the 12 days of Christmas. ... The number of the move is to the left of the movement. 1- burpee/ switch lunge/ Tuck Knee 2- Leg lifts 3 - Switch Lunges (6) 4- Push-ups 5 - Reverse Crunches 6- Pulsed squats 7- Switch Kicks 8- Mason twists (16) 9 - Speedies 10- Swing kicks 11 - Bicycles (22) 12 - Pikes ** If you don’t have thai pads or a heavy bag to do the kicks then you can always shadow them or shadow knees** Kickboxing! If you do not have a partner for Thai pad holding or a heavy bag you can still shadow box the rounds! 5 minutes each. ( you can change the kicks into knees as well) 1- jab swing jab cross switch 2 - cross left hook cross switch kick 3- jab swing jab cross left hook right hook switch kick. Alright ladies make sure you stretch out after and warm your muscles up first!!! Coach Jess

Alright so yesterday was our final class cut off before the gym closed classes for 28 days or until further notice. I had such an amazing class and couldn’t be prouder as a coach to see this program put in such hard work for the last class! So hard that Hailey Drabing knocked the heavy bag right off! ... She is one of the few bootcampers who cross trains in kickboxing, Brazilian Jiu Jitsu, and the battle girl Bootcamp program! If your interested in any of our programs you can reach us at the Rumble Martial Arts Facebook page, email, or phone number 905-476-6621. We even currently have a great promotion for under the tree in a variety of different programs! Ring in the new year with a fun an amazing way to workout!

Good morning! It’s unfortunate that we will have to close down for 28 days or until further notice. I will do my best to post workouts here so that you can stay active and keep a consistent routine. Keeping a routine is extremely important. ... Todays circuit should be completed three times. You will see below that each circuit has a different core exercise and a different time for each round. If you have an interval timer set the rest time for only 10 seconds. Notice below you will see **core for every other station. For example circuit 1 your core workout will be plank dips for every other exercise. Please make sure your doing your own warm up whether it’s skipping or stretching and cooling your body down properly when it’s done! Circuit 1: plank dips - alternating each side Circuit 2: hand to toe touches - alternating Circuit 3: plank 1- Switch Lunges 2-** core 3-Pushups 4-**core 5-Jump squats 6-** core 7- Speedies 8-** core 9- Plank jacks to Hillclimber x2 10 -**core If you need a modification on any except uses you can send me a private message to Coach Jess ( Jessica Reed). Post done in the comments below when you have completed it. Ttys Coach Jess

Are you wrapping your hands right? :) https://www.youtube.com/watch?v=ciOZmmnRKRg&t=32s

Battle Girl Bootcampers - Everything about Wrapping Your Hands :) A lot of new students are doing Striking these days because of the rules. We have 2 videos on wrapping your hands. This is the first one that explains a LOT on wrapping your hands. It can be a little excessive but this was made for our students so they know a little more than just how to wrap their hands. BUT, this Monday we'll be uploading our "Quick-start" guide to wrapping your hands which is a lot less information. Definitely subscribe to the Youtube Channel so you get future videos but, for anyone that might want to start training Muay Thai, Boxing, Kickboxing, MMA or any Grappling Arts please give us a call at 905-476-6621 https://www.youtube.com/watch?v=1TkHRv_bolQ

Good morning ladies! Here is your conditioning workout. Please keep in mind that some of these actions consist of doing multiple movements that are repeated within that one round. If you have any questions you know how to find me. 1. Walk out push up walk in jump squat 2. Windshield wiper 3. Pulsed squats ... 4. Half sun to heel touches 5. Curtsy Lunges x2 to Speedie x2 6. X4 High knees to 1 burpee 7. Tuck Sprawls 8. Side to side lunges Round time: Round 1 - 45 seconds Round 2 - 1:00 min Round 3 - 30 seconds Coach Jess

Good Morning, Technically every punch especially the hook you must pick your heel up and turn into what your hitting, almost like your looking through the object. Each round is 5 minutes. During the round complete the following: ... 10 second punch out 10 jump squats 10 seconds hitting hooks 10 leg lifts Combo 1 - jab, rear hook, jab, cross, switch kick Combo 2 - jab, rear hook, jab, cross, lead hook, swing kick Combo 3 - jab, rear hook, jab, cross, lead hook, cross, switch kick

Good morning!!! Today’s circuit should be completed three times. You will see below that each circuit has a different core exercise and a different time for each round. If you have an interval timer set the rest time for only 10 seconds for all three rounds. Notice below you will see **core for every other station. For example circuit 1 your core workout will be mason twists for every other exercise. Please make sure your doing your own warm up whether it’s skipping or str...etching and cooling your body down properly when it’s done! Circuit 1 - core = mason twists - :35 seconds Circuit 2 - core = bicycles - :45 seconds Circuit 3 - core = leg lifts - :55 Switch Lunges ** core Pushups **core Jump squats ** core Speedies ** core Tuck knees **core Thanks Coach Jess

Good morning Ladies! Glad it’s Friday! Enjoy the weekend and everything that comes with it but before you do get let’s get a good workout in!!! 5 minutes for each combo. After each combo is complete finish the following: ... -20 jump squats - 20 second punch out -10 swing kicks -10 switch kicks Combo 1 - cross lead hook swing (1-2-3) Combo 2 - jab jab cross lead hook rear upper switch kick Combo 3- Rear hook, switch kick, cross, lead hook, swing kick Coach Jess