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Jeron Gunness Uses Martial Arts to Get You New Year-Fit

RG Mags Staff — Mon, 10 Dec 2018 16:24:54 +0000

Photography by Akil Simmons

Jump into 2019! We had Jeron Gunness, Alchemy Fitness personal trainer and Muy Thai champion, use his knowledge of martial arts, to build your cardio, confidence, and sense of self for the New Year. Carve out the time for this ancient-art inspired schedule, meant to be combined with a good nutritional diet for a complete and healthy lifestyle.

The key to martial arts is finding balance. Muay Thai practioners have to balance cardio, weights, Muay Thai technical training, bag work and pad work. The weights and cardio add value to the art of Muay Thai.

Week 1

Week 1 is used to build a motor programme. Slow, but deliberate movement to master basic technique and movement to prevent injury.

Day 1:

Equipment (optional): Dumbell (DB) or Kettlebell (KB) with squat or lunge

Warm Up: 5-10 min walk/run, dynamic stretches

5 Sets, 15 Reps

Squat

Lunge in place

Push-up

Pull-up/Inverted Row

3 Sets 30-60 secs hold

High Plank

Low Plank

Cool Down: Static Stretch

Day 2:

Equipment Optional: Heavy Bag or 3lb DB

Warm up: 15-30 min preferred cardio (Run, Row, Swim)

3 rounds Equipment (optional): Shadow Box or Use DBs

20 Jab 20 Bicycle Crunch

20 Cross 20 R. Twist

20 Left Hook 20 Jump Squat/ Squat Pulse

20 Right Upper Cut

20 Alternating lunges/ Step Back Lunge

Cool down: Static Stretch

Day 3: Super Sets

Equipment (optional): DB/ KB/Skip rope

Warm up: 1-2 mins skip (2-3 rounds), Dynamic Stretch

5 Sets, 10-15 Reps

Dips

Push up

5 Sets, 10-15 Reps

Squat Kick

Walking Lunges

3 Sets

Pull-ups (5-10 reps)

Burpee (10 Reps)

3 Sets, 30-60 secs

High Plank

Low plank

Side plank (both sides)

Cool Down: Static Stretch

Day 4

Equipment: 3lbs DB or resistance band. Heavy Bag.

Warm Up: 2-3 Sets 1-2 mins, Jump Rope, Dynamic Stretch

Cardio: 15-30 mins run/swim/row

AMRAP (as many reps as possiblewith the designated time) 15-20 min

20 jabs, Cross (left and right count as 1 rep)

10 Burpees

20 Jabs, Cross, Left hook

15 Jump Squat

20 Jab, Cross, Left hook, Right Upper Cut

20 Running Plank

10-12 Push Ups

Cool Down: Dynamic Stretch

Day 5:

Warm Up: 3-5 mins walk/run, Dynamic Stretch

3 Sets, 10-15 Reps

Dips

Push-ups

Pull-up/Inverted row

3 Sets, 10-15 Reps

Squats

Side Lunges

Step-ups

3 Sets, 20 Reps

Running Plank

Jab, Cross sit-up

Mountain Climber

Jab cross to the side sit up

Cool Down: Static Stretch

Week 2

Day 1

Warm up: 3-5 min walk, run, row machine

Equipment: KB

3-5 Sets, 10-15 Reps

KB Swing

Squat with knee raise

KB Swing

Close grip Push-up

KB Swing

Jab Cross Sit-up

3 Sets, Reps 30-60 secs

High Plank

Low Plank

Low Plank to High Plank

Day 2

Equipment: heavy bag/ 3lb DB for punches (optional)

Warm Up: 3-5 min walk/run, Dynamic Stretches

Cardio: 15-30 min run/swim/row

Sets 3-5

20 Jab, Jab, Cross

20 Leg Raise

20 Cross, Hook, Cross

20 Running Plank/Plank Tuck

20 Uppercut, L. Hook, Cross

20 Alternating Squat Kick

20 Right Kick

10 Plyo Push-up

20 left kick

20 V-up

Cool Down: Static Stretch

Day 3

Equipment: heavy bag/ if no bag 3lb dB for punches (optional)

Warm up: 3-5 mins walk/run/ row, Dynamic Stretches

AMRAP 15-20 mins

15 KB Swing

15 Squat Kick

50 Skips

12 plyo push up

20 jab cross sit up

10 Burpee

10 Mountain Climber

Cool Down: Static Stretch

Day 4

Warm up: walk/run 3-5 mins, Dynamic Stretch

Cardio: 15-30 mins run/swim/row

3-5 Rounds

20 Jab, Jab, Cross

20 Jab+ Cross Sit-ups

20 Cross, Hook, Cross

20 Running Plank/Plank Tuck

20 Uppercuts, L. Hook, Cross

20 Jump Squats

20 Right Kicks

10 Plyo Push-ups

20 Left Kicks

20 S. Leg V-ups

Day 5

Warm Up: 3-5 mins walk/run, Dynamic Stretch

3 Sets, 10-15 Reps

Dips

Push-ups

3 Sets, 10-15 Reps

Squats

Pull-ups/Inverted rows

3 Sets, 10-15 Reps

Box Jumps

Walking lunges

2 Sets, 20 Reps

Mountain Climbers

Jab, Cross Sit-up

Slider Plank

Jab cross to the side sit-up

Cool Down: Static Stretch

Week 3

Day 1

Warm up: 3-5 mins walk, run, row machine

Equipment: KB/Box/Skip

3 Sets, 10-15 Reps

KB Swing

KB Goblet Squat

Box Jump

Skip

Goblet Lunge

Push-Up

Medicine Ball Slam

30-45 sec shadow jab, cross as fast as possible

3 Sets, 30-60 secs Reps

High Plank

Low Plank

Low Plank to High Plank

Day 2

Equipment: heavy bag. If no bag, 3-5lbs DB for punches (optional)

Warm Up: 3-5 mins walk/run, Dynamic Stretches

Cardio: 15-30 min run/swim/row

Sets 3-5

20 Jab, Cross, Jab, Cross

20 Russian Twists

20 Jab, Cross, L. Hook, Cross

20 Running Plank/ Plank Tuck

20 Jab, Jab, Cross

20 High Knees

20 Alt Right and Left Kicks

10 Wife Push-ups

20 Alternating Left and Right Straight Kick

20 V-Ups

Cool Down: Static Stretch

Day 3

Equipment: heavy bag/ If no bag, 3lbs DB for punches (optional)

Warm up: 3-5 min walk/run/row, Dynamic Stretches

AMRAP 15-20 mins

100 Jab, Cross

15 Knees To Chest

50 Left Hook, Right Hook

20 Running Plank

20 Jab Cross Sit-ups

50 Left and Right Uppercut

10 Burpees

Cool Down: Static Stretch

Day 4

Equipment: heavy bag/ If no bag, 3lbs DB for punches

Warm up: walk/run 3-5 mins, Dynamic Stretch

Cardio: 15-30 min run/swim/row

3-5 Rounds

20 Jab, Left Hook, Cross

20 Jab+ Cross Sit-Up

20 Right Upper Cut, Cross, Left Hook

20 Bicycle Crunch

20 Uppercut, L. Hook, Cross

20 Alt Jump Lunges

20 Right Kick

15 Squat Jump

20 Left Kick

20 S. Leg V-ups

Day 5

Warm Up: 3-5 min walk/run, Dynamic Stretch

2 Sets, 10 Reps

Walkout

Bear crawl

Sit-throw

3 Sets, 10-15 Reps

Dips

Push-ups

Squats

Pull-ups/Inverted Row

3 Sets, 10-15 Reps

Box Jump

Walking lunges

Ball slam

KB swing

Cool Down: Static Stretch

Week 4

Day 1

Warm up: 3-5 min walk, run, row machine

Equipment: KB/ Box/Skip

3 Sets, 10-15 Reps

KB Swing

Box Jump

Skip x50

Push-Up

Med Ball Slam

30-45 sec shadow jab, cross as fast as possible

3 Sets, 30-60 secs Reps

High Plank

Low Plank

Low Plank to High Plank

Day 2

Equipment: heavy bag/ If no bag, 3lbs DB for punches (optional)

Warm Up: 3-5 min walk/run, Dynamic Stretches

Cardio: 15-30 min run/swim/row

Sets 3-5

20 Jab, Cross, Jab, Cross

20 Russian Twists

20 Jab, Cross, L. Hook, Cross

20 Running Plank/ Plank Tuck

20 Jab, Jab, Cross,

20 High Knees

20 Alt Right and Left Kicks

10 Wide Push-ups

20 Alt Left and Right Straight Kick

20 V-ups

Cool Down: Static Stretch

Day 3

Equipment: heavy bag/ If no bag, 3lbs DB for punches (optional)

Warm up: 3-5 min walk/run/ row, Dynamic Stretches

AMRAP 15-20 mins

100 Jab, Cross

15 Knees to Chest

50 Left Hook, Right Hook

20 Running Plank

20 Jab Cross Sit-ups

50 Left Right Kick

10 Burpees

Cool Down: Static Stretch

Day 4

Equipment: heavy bag/ If no bag, 3lbs DB for punches (optional)

Warm up: walk/run 3-5 mins, Dynamic Stretch

Cardio: 15-30 min run/swim/row

3-5 Rounds

20 Jab, Left Hook, Cross

20 Jab+ Cross Sit-ups

20 Right Upper Cut, Cross, Left Hook

20 Bicycle Crunches

20 Uppercut, L. Hook, Cross

20 Alt Jump Lunges

20 Right Kick

15 Squat Jump

20 Left Kick

20 S. Leg V-ups

Day 5

Warm Up: 3-5 mins walk/run, Dynamic Stretch

2 Sets, 10 Reps

Walkout

Bear crawl

Sit-throw

3 Sets, 10-15 Reps

Dips

Push-ups

Squats

Pull-up/Inverted rows

3 Sets, 10-15 Reps

Box Jumps

Walking lunges

Ball slam

KB swing

Cool Down: Static Stretch

Jeron Gunness is a Personal Trainer with Alchemy Fitness Studio, and Exercise Therapist certified through International Sport Science Association.Through his years of training for competitive fighting, Jeron has coached a number of Muay Thai champions and trained numerous students under the arts of Muay Thai, kickboxing and boxing. His love for martial arts prompted him to pursue a career in personal training and coaching. With his vast knowledge and experience in martial arts, he sets to bring a new look to fitness.

Connect with Jeron on Instagram @gunnazfit

The post Jeron Gunness Uses Martial Arts to Get You New Year-Fit appeared first on RG Magazines.

Magnum Power Force Gym

Josh Ball — Wed, 31 Jan 2018 19:58:12 +0000

When you’ve spent 25 years watching people change their lives through diet and exercise it no longer becomes just a job, it becomes a passion.
For Karen Hodgkins, the current epidemic of obesity, diabetes and heart disease in the community has given her even more reason to keep pushing the healthy lifestyle to as many people she can reach. Whether it’s through Magnum Power Force Gym or teaching people how to make healthy choices through the Diet Center weight loss program she runs through the gym.
Over the past few months, upgrades have been ongoing at the gym – new cardio machines, weights and the introduction of virtual classes, as well as renovating parts of the building to make way for a functional fitness space.
“The new virtual classes are basically on-demand classes on a big screen taught by the best professional fitness instructors in the world through a programme called Les Mills,” said Ms Hodgkins. “While we still will have our classes with a ‘live’ instructor, this gives the flexibility where if one of our classes is cancelled or if you want to do a class at a specific time and the studio is not being used that can be arranged. It allows there to be a lot more choices in classes, and it also is great for people who might feel a little bit self-conscious about doing classes with other people they can do a class by themselves or bring a friend.”
Virtual classes include Les Mills Body Pump, Grit Series, RPM and Body Flow – a yoga-based class.
The next phase of the upgrades will be making the gym 24-hour access, with plans for it all to be in place by the end of the month.
Making the gym a welcoming and accessible space is part of a mission to get the island healthy.
“My biggest passion is counseling people in weight loss and changing their health, their life and their bodies to become healthier people,” said Ms Hodgkins, who also runs the Diet Centre, whose participants also have access to the gym.
“I have clients who come in with huge health problems. They’re on the borderline of diabetes, high blood pressure, and their doctor is recommending them to take high blood pressure pills, but all of those things can be reversed. I’ve seen people lose the weight by changing their eating habits and starting to exercise, they go back to their doctor, and they can come off their pills and their blood sugar medicine – they are reversing their health. We teach people how to make better food choices and make it part of their lifestyle.”
Ms Hodgkins said weight loss is as simple as changing eating habits and starting an exercise programme – even if that’s just getting out and walking for 20-30 minutes a day.

“It doesn’t take a lot. You just have to eat healthily and get into exercise. Just go out and start walking every day. Just start that. It doesn’t have to be in a gym; it can be anywhere – just get physically active.”

And it isn’t as expensive as people might think to eat healthily, either, she said. “It’s about the choices we make at the grocery store. Some of our fresh fruits and vegetables are expensive, but you have frozen options that you can use that are just as good. Is it expensive the choices you have to make to avoid kidney failure or having body parts removed? What is it worth? It’s all about priorities and our health.”
Ms Hodgkins said she welcomes the introduction of a sugar tax – something she has advocated for over the years. But for the sugar tax to have any effect, she said she hopes to see the money from the tax put towards subsidizing healthcare and educating the public about making healthy choices.
“I am very concerned about the figures of diabetes in this country. What is it doing to our children and what is that doing for the healthcare costs to everyone else that is healthy and that has to pay these premiums in healthcare because of the bad choices that some people in our community are making?”
She said many people still don’t realize that sugar is equivalent to a drug and as addictive as cocaine.
“If you’re choosing to make bad choices then you’re going to have to pay higher taxes on it,” she said. “It may not deter people from making bad choices, but it may help us to help subsidise the healthcare system. People make the choices to eat bad foods, and they know they are making a bad choice, but it’s all about taking care of yourself and making a choice to not end up with the same diseases as your parents had.”
Education in the schools about the benefits of healthy food choices needs to continue, she said, but with more emphasis on the diseases that can contribute to health complications, such as loss of limbs.
“It starts with education in the schools because a lot of obesity is hereditary in the sense that these food habits are passed down from generation to generation. Diabetes runs in my family and I will never forget when I went to visit my uncle, who had diabetes, and I asked him why he was missing a finger, and he said it was because he had diabetes and he had to have it removed. That has always stuck with me, and I knew that I never in my life wanted to lose a body part because of a disease.”

Want more!? Check out Catherine Burns’ tips on eating clean

The post Magnum Power Force Gym appeared first on RG Magazines.