9-Week Weight Loss Challenge
Kick Shape Bootcamp is a 9 week Result guaranteed Fitness program for weight loss, build the strength and mobility through Functional exercises and Taekwondo
How Does it Work?
Combining 3 functional workouts and 2 Taekwondo classes per week with calorie and macro tracking will help you lose fat, increase muscle tone, and improve cardiovascular fitness over 9 weeks. You can expect to lose 1-2 pounds of fat per week, with noticeable improvements in strength, endurance, and flexibility. Staying consistent with your workouts and nutrition will lead to overall fitness progress and fat loss during this period.
Schedule
Monday, Wednesday, Thursday 6:15pm-7pm Functional Fitness workouts.
Tuesday 6:15pm-7pm, Saturday 8:45am-9:30am Traditional Taekwondo (no sparring)
Friday 6:15pm-7pm Weekly weigh-in and fit test
STARTS ANYTIME
Price
9 weeks – $299
10 Class pass – $100
$13 drop-in
If you are a GYM1010 member, ask us for family rates.
Email to infokickshapebootcamp@gmail.com for more information or sign up.
Functional Fitness Workouts
Functional fitness workouts are exercises designed to mimic everyday movements and improve your ability to perform daily activities with ease. They typically involve multi-joint, compound exercises that engage multiple muscle groups, enhancing strength, flexibility, balance, and coordination. Examples include squats, lunges, deadlifts, push-ups, kettlebell swings, and kettlebell snatches, which improve mobility and functional strength for tasks like lifting, bending, and carrying.
Taekwondo
Taekwondo is a Korean martial art that emphasizes high, fast kicks, powerful strikes, and discipline. The name “Taekwondo” is derived from three Korean words:
- “Tae” (태): Refers to “foot” or “kick.”
- “Kwon” (권): Refers to “hand” or “fist.”
- “Do” (도): Refers to “way” or “path,” often translated as “the way of.”
These Taekwondo classes are open for all the family members from 7 years old. Invite whole family members or friends to have fun kicking and punching.
Experienced 4th degree black belt instructor leads and teaches fun classes.
Bonus Point System
Every week on Saturday morning, we will begin by determining your Total Daily Energy Expenditure (TDEE), which helps guide weight loss. We will calculate your TDEE by first weighing in, measuring your height, and using formulas to find your Basal Metabolic Rate (BMR). We will then assess your activity level to calculate your TDEE, and set a Target TDEE (TTDEE) by subtracting 500 calories for weight loss. Finally, we will complete a Fit Test consisting of a 1-minute push-up, 2-minute sit-up, 1-minute squat, and 1-minute burpee. The point system rewards participants based on their progress and performance over the 9 weeks. For every 1lb of weight lost, you earn +10 points, and for every 1lb gained, you lose 5 points. Additionally, you can earn bonus points based on your improvement in various exercises:
- +2 points for each additional push-up rep completed
- +1 point for each extra sit-up rep
- +1 point for each extra air squat rep
- +3 points for each extra burpee rep
At the end of the 9 weeks, the person with the highest total points will receive another 9 weeks of participation for free.
GYM1010 