Morristown Fitness - Weekend Workout Challenge - December 5 2014

Here is your Weekend Workout Challenge.

You will be doing 4 different exercises this time around:

Air Squats
Elevated Push-Ups
Elevated Sit-Ups
Burpees

You will perform 5 rounds, doing the exercises in the order listed above. Reps will be as follows

Round 1 - 20, 20, 20, 5
Round 2 - 16, 16, 16, 5
Round 3 - 12, 12, 12, 5
Round 4 - 8, 8, 8, 5
Round 5 - 4, 4, 4, 5

As you can see, the first 3 exercises change each round and the burpees remain static.

Use good form, have fun, and have a great weekend!

P.S. Live in Morristown and love fitness? Come join our awesome Morristown fitness kickboxing classes! Get 3 classes and boxing gloves for only $19.99. Give us a call at 423-587-3755 or register online today!

Morristown Fitness - Wednesday Workout Challenge - December 3 2014

Here is your Wednesday Workout Challenge for December 3, 2014.

You are going to work 3 different exercises over a total of 5 rounds. The number of reps will go:

Round 1 - 20, 20, 20
Round 2 - 16, 16, 16
Round 3 - 12, 12, 12
Round 4 - 8, 8, 8
Round 5 - 4, 4, 4

The exercises are Air Squats, Elevated Push-Ups and Elevated Sit-Ups.

Start with your 20 air squats. Then put your feet up on a chair or a sofa and do 20 push-ups, Roll over to your back, lay your calves on the same chair or sofa and do 20 elevated sit-ups. Then start over with Round 2.

Time yourself with your smartphone timer. Get a screenshot when you are done and post it as a check-in at Fortress Kickboxing to be eligible for prizes, or let us know your time in the comments below. 

Have a great Humpday!

Morristown Fitness - Happy Planksgiving Workout

I hope everyone has an amazing Thanksgiving!

When you get the chance, run through this quick little workout to help burn off some of the thusands of calories you consume today. Let us know your reps and how long you are able to hold that final plank.

Have a great holiday weekend!

Morristown Fitness - Weekend Workout Challenge - Air Squats & Planks - November 21 2014

Hope you guys are ready to plank!

This weekend's fitness challenge workout is going to use 2 simple exercises - Air Squats and Planks.

You will set your countdown timer on your smartphone to 1 minute. Do 1 minute of Air Squats and quickly write down the number of squats you do. Reset the timer and drop down to a plank position and hold a Plank for 1 minute.

You can rest as needed during the workout time, but remember this - during Air Squats, the timer KEEPS RUNNING. During Planks, you must PAUSE the timer when you rest.

Cycle through both exercises 5 times for a total of 10 and write down how many Air Squats you complete.

Enjoy the workout, and we hope you will come join us for some fun fitness kickboxing classes here in Morristown - call 423-587-3755 or enroll online today!

Morristown Fitness - Weekend Workout Challenge - November 14 2014

Morristown Fitness - Weekend Workout Challenge from Fortress Kickboxing - http://www.fortresskickboxing.com

Time to get in a good workout to rock your weekend. We will be doing 3 exercises in this workout:

#1 - Lateral Jump Squats
#2 - Push-Ups
#3 - Dead Bug Crunches

Reps will go as follows:

Round 1 - Squats 20, Push-Ups 5, Crunches 20
Round 2 - Squats 15, Push-Ups 10, Crunches 15
Round 3 - Squats 10, Push-Ups 15, Crunches 10
Round 4 - Squats 5, Push-Ups 20, Crunches 5

Time yourself and see how fast you can blast through all of the exercises (using good form of course!)

01:56  Lateral Jump Squat demo
02:11  Push-Up demo
02:24  Dead Bug Crunch demo
05:41  Outline Of Workout

We would love for you to come down to our facility here in Morristown, TN and try our fitness kickboxing program. Get 3 classes and gloves for only $19.99 - bring in a time from this workout and we will chop the price in half. Give us a call at 423-587-3755 or register online today!

Morristown Fitness - Wednesday Workout Challenge - November 12 2014

Ok Morristown fitness lovers, this weeks Wednesday Workout Challenge uses three different exercises:

Air Squats
Flutter Kicks
Push-Ups

You will perform the exercises through 4 total rounds. The first round you will do 20 reps of each, the second round 15 reps, third round 10 reps and the last round 5 reps.

Time yourself and let us know how you did!

Morristown, TN residents - explode your overall fitness level in our fitness kickboxing classes. We offer classes 6 days a week, mornings and evenings. Register for a trial period online or give us a call at 423-587-3755.

Morristown Kickboxing - Weighted Squats & Front Kicks Weekend Workout Challenge

Here is your Weekend Workout Challenge for November 8th and 9th, 2014. Enjoy!

Get 3 awesome kickboxing classes and a pair of boxing gloves for only $19.99. Call 423-587-3755 or enroll online today!

Morristown Kickboxing - Weekend Workout Challenge - October 25 2014

This is the Weekend Workout Challenge for Morristown Kickboxing students for the weekend of October 25, 2014. This weekend's workout will consist of Frog Squats, Sit-Ups and Push-ups performed in a descending ladder, beginning with 15.

We would love for you to come try out our fun group fitness kickboxing classes here in Morristown, TN. You can register for our 3 class trial program online, or give us a call at 423-587-3755. Enjoy the workout and have a great weekend!

Morristown Kickboxing - Wednesday Workout Challenge - October 22 2014

Here is this week's Wednesday Workout Challenge. This week you will be combining Frog Squats and Push-ups in a descending ladder workout. Time yourself on your smartphone timer and get a screenshot of your time. Post your time on Facebook or in the comments below to be eligible for prizes.

If you are not student in our awesome Morristown, TN fitness kickboxing classes yet, let me know your time in this workout and I will get you a discount on our 3 class trial program. 

Check us out at http://www.fortresskickboxing.com for more info.

Morristown Kickboxing - Daily Workout Challenge - October 9 2014

Here is Daily Workout Challenge #4. Today you are going to set your countdown timer for 2:00. Get down in a push-up position. Bang out 8 quick Mountain Climbers, immediately followed by 2 push-ups. Repeat.

Cycle through as many times as you can within the 2 minutes. You can rest as needed, but the clock keeps running. Not one of our students yet? Complete this workout and post your results. I will send you a code that gets you are 3 class trial program with boxing gloves at a 50% discount. Have fun!

Click Here For More Info About Our Awesome Programs Or Call 423-587-3755

Morristown Kickboxing - Daily Workout Challenge For October 8 2014

Hope you will give Workout Challenge #3 a try. Today you will be mixing together good deep Air Squats and Tuck Jumps (note - I will give an alternate to the Tuck Jumps at the end for those that cannot handle the impact.)

This workout will be an AMRAP style challenge - you will have 2 minutes to complete as many reps as you can.

Not a student yet? Complete this workout and message me your results. I will send you a code to get our 3 class trial program (with gloves) at a 50% discount. Have fun!

3 Classes & Boxing Gloves At Fortress Kickboxing - (423) 587-3755

Morristown Kickboxing - Daily Workout Challenge For October 7, 2014

This is Daily Workout Challenge #2 for the week (Tuesday October 7th.) 

You are going to mix together Dead Bug Crunches and regular push-ups in an ascending ladder. Start with one of the crunches, followed by one push-up. Then go through 2,3,4,5,6,7,8,9 and finishing with 10 of each.

Time yourself with your stopwatch on your smartphone and let us know your results. Have fun!

Morristown Kickboxing - Daily Workout Challenge For October 6, 2014

Yikes! I have been so busy that I have forgotten the Weekend Workout Challenge two weekends in a row. Not cool - I've got stacks of gift cards to give away!

To try and catch up a little, I am going to have a brief Daily Workout Challenge each day this week from Monday thru Friday. I will have a drawing for 2 gift cards each day.

In addition, if you do 2 of the Daily Challenges, it will count as 1 Weekend Workout Challenge towards the number you need for a Kickboxing Beast t-shirt. Complete all 5 and you will get credit for 2 Challenges.

Follow the directions in the video I will post each morning to participate. Day #1 is right here. Have a great week!

Morristown Kickboxing Has A Blast At The Lions Chase In Corbin KY

We took a team of 6 (me and Justin Reed, Melissa Austin, Emily Fawver, Kathy Noe and Mist Harville) to run in the Lions Chase obstacle race in Corbin, KY this weekend. This is our second year running the race.

The event organizers put on a much better race this year. There were more obstacles this year, and the added obstacles were more challenging, making it a lot more fun for the more experience obstacle racers in our group.

Below are a few photos from the run and a video, along with a link to the full photo gallery on Google+.

Come join us sometime for our awesome kickboxing classes here in Morristown, TN and maybe even run an obstacle race with us!

Full Gallery - https://plus.google.com/photos/101554864135851294383/albums/6059031090235595153?authkey=CM3L7qa98dKLZw

Morristown Kickboxing Runs The Spartan Super At Wintergreen

Morristown kickboxing students are tough!

Click on the links below to check out photos and video from our trip to run the Spartan Super in Wintergreen, VA this past weekend. Everyone had a blast!

Post by Bill Whitworth.

Please Vote For Aubrey

Morristown Kickboxing - Class Exercises - Wednesday August 13 2014

These are the bodyweight exercises we will be performing in class Wednesday August 13th. If you can't make it to class tonight, get these done at home for a good, solid workout.

In class we will do 5 sets of ;20 on and ;10 rest. At home you can bump that up to 8 sets.

Not a student yet? Visit our webpage and register for our 3 class trial program. 3 classes and gloves for only $19.99. Its an awesome deal!

Have a great day!

Morristown Kickboxing - Training For Spartan Race

We had a training session today for Fortress Students that will be participating in the Spartan Super at Wintergreen Ski Resort. The race is only two weeks away!

We practiced making it across the traverse wall, inclined monkey bars, hill sprints, sandbag carries, tire flips and drags, the Atlas carry and more. 

It was a great session!

You can view photos here:

https://www.facebook.com/media/set/?set=a.10150427647074978.1073741924.502604977&type=1&l=c8bcb9fdf8

And the video is embedded below:

Morristown Kickboxing - Push-Up To Sit-Up Challenge

This weekend's challenge is going to require you to transition from sit-ups to push-ups as explosively as possible, and to do it 50 times.

Watch the video below for your instructions.

Keep good form on the exercises. Get those sit-ups to 90 degrees before transitioning, and make sure your push-ups go to a 90 degree bend at the elbows. If you need to do the push-ups on your knees, that is acceptable, but please try to do as many as possible on your toes.

Have a great weekend!

Morristown Kickboxing - July Core Day 30 - Hanging Knee Lift Challenge

Our July Core Challenge is almost over. Where did the time go??

Check out the video below for instructions on how to do today's challenge, and then hit it hard!

When you are done, come on down and give our classes a try. We'll get you 3 amazing classes and a nice pair of boxing gloves for just $19.99. You can even register online, wuick and easy, at www.fortresskickboxing. com.

Have a great day!

Morristown Kickboxing - July Core Challenge - Day 21

Its time for Day 21 of Fortress Kickboxing's July Core Challenge. Check out the video below for instructions, then head over to our webpage and register for our 3 Class Trial Program, complete with boxing gloves, for only $19.99.

Enjoy the challenge!

Morristown Kickboxing - 1 Minute Burpee Challenge

I am once again combining the Weekend Workout Challenge and the July Core Challenge. Makes things a little easier for everyone to keep track of. 

Your challenge this weekend is yet another favorite - burpees! Yeah! 

Why burpees you say? Because no matter how much you hate them, they simply rock. They hit it all. Every part of your body as well as your cardiovascular system get rocked. Not only are you going to STRENGTHEN the core, you are also going to BURN away the fat so that those muscles show up.

You will need your countdown timer on your smartphone for this one. Set it for one minute. Do as many burpees as you can in that minute. Make that minute count. Make that minute an all out, lung busting, muscle blasting 60 seconds of living nightmare! 

Write down how many burpees you got. Now, over the course of the weekend, add in some more minutes of pain. You can do them all at once with a little rest in between, or literally spread them out. You must do a minimum of 5 to be eligible for prizes. Everyone that does 10 will be entered into a drawing for a free t-shirt.

Post the number of minute sets you did as well as the TOTAL number of burpees as a check-in at Fortress Kickboxing to be eligible for this weeks prizes. You can also comment below for accountability (but it won't count as a prize entry, so don't forget the check-in.)

Let me know if you have any questions, enjoy the burpees, and have a GREAT weekend! 

Morristown Kickboxing - Core Challenge - Day 4

July Core Challenge Day 4

Today our great nation celebrates its 238th birthday. Therefore, your challenge is to complete 238 reps of your favorite core exercise. You can break it up into as many sets as you need spread out over the course of the day.

Any core exercise is cool. Crunches, flutter kicks, mountain climbers, burpees - you name it.

Post your chosen exercise in the comments below when you are done. If you exercise in a crazy place, share a photo or video.

Can anyone guess what exercise I will be doing??? 

Have a great 4th of July!!

Morristown Kickboxing - Burpee Jacks and Air Squat Challenge

Please forgive me for the messed up and incomplete video this week. My daughter Aubrey and I filmed the video out in our yard and our crazy cats were all over the camera, eventually causing the video to cut off early. Hopefully you will get the idea of how the workout flows.

This week you are going to alternate between 5 Burpee Jacks and 5 Air Squats, cycling between the two exercises as many times as you can in 2 minutes.

Have fun and have a great weekend!

Morristown Kickboxers Conquer Mud, Guts & Glory

Mud. Hills. Lots and Lots of hills. Physically demanding obstacles. Beautiful weather.

It was the perfect setting for an obstacle race, and kickboxers from Fortress Kickboxing in Morristown, TN enjoyed every second of it!

Mud, Guts and Glory is an obstacle race held at the Kings Domain adventure camp just outside of Cincinnati, Ohio. It is unusual in the sport of obstacle racing in that it is set up to be a permanent course.

I have done a LOT of obstacle races, and this course had the toughest monkey bars (my hands are shredded from attempting them using hands only) and the toughest, highest wall to free climb. Did I mention the hills? The only race I have run with more hills was the Spartan Super at Wintergreen Ski Resort. Every time you turned a corner there was another climb, and the final bluff at the end of the race made your jaw drop when you jogged up to it.

Morristown kickboxing students travel to obstacle races 4+ times a year as they are a great way to test their overall levels of fitness. Obstacle races require upper and lower body strength, great cardio and a strong spirit - all things kickboxing classes are great for building.

Come join us for one of our classes. We offer a 3 class trial program, complete with a pair of quality boxing gloves, for only $19.99. Give us a call at 423-587-3755 or visit our website to register online!

Morristown Kickboxing Fitness Games - Bugs Bunny

This weeks Fitness Games challenge is called Bugs Bunny.

Bugs Bunny is made up of the following 2 exercises:

15lb medicine ball sit-ups to a stand-up

18 inch box step-ups

The two exercises will be performed 25 times.

Make sure you come to class early so we can run you through and get your official time.

Not A student yet? Why not? Get on down here and give Morristown, TN's best fitness kickboxing classes a try. First timers get 3 classes and boxing gloves for only $19.99. Register online or call us today! 

Morristown Kickboxers Run Savage Race

Kickboxers from Fortress Kickboxing in Morristown, TN traveled to Dallas, GA on Saturday April 19th to run the Savage Race, a mud filled obstacle race.

Morristown Kickboxing - Burpee And Elevated Mountain Climber Challenge

Here is your Workout Challenge for the weekend of March 14-16 Morristown Kickboxers!

Listen to the instructions in the video carefully. Post your results in the comments or on your Timeline on Facebook to be eligible for prizes.

If you are not training with us yet - why not? Come take advantage of our starter special - 3 classes and a pair of boxing gloves for $19.99. Register online at www.fortresskickboxing.com, or come by and see us.

Have fun with the workout!

Morristown Kickboxing - Punch, Push-Up, Kick and Squat Challenge

Enjoy this little Daily Workout Challenge Morristown, TN kickboxers. You are going to punch, kick and bang out push-ups and squats as fast as you can over the course of 5 rounds.

Once you have completed the challenge, come join us at Fortress Kickboxing for the most fun fitness kickboxing classes in Morristown!

Morristown Kickboxing - Hanging Knee Lift Challenge

Get ready for abs of steel Morristown kickboxers!

This weekend's Workout Challenge is going to hit the lower abs and hip flexors hard. Get it done!

Let us know your time in the comments, and then come on down and join us for the most fun kickboxing classes in Morristown, TN!

Morristown Kickboxing - MLK Day Workout Challenge

We are closed today for the MLK holiday, but I do have a special Workout Challenge for you:

The Challenge will consist of 3 exercises - Hindu Squats, Push-Ups and Mountain Climbers. You will perform the exercises in the following sets:

5,5,510,10,1015,15,1520,20,2025,25,25

For the Mountain Climbers, each time you move both legs equals one rep. Use good form.
 Use your smartphone timer to record how long it takes you to finish. Post a screenshot as a check-in at ILoveKickboxing.com Morristown, along with a description of the Challenge and any modifications (i.e. push-ups on knees), to be eligible for prizes. Or, you can post your screenshot/time in the comments below. 

Let me know if you have any questions. Have a great day!

Morristown Kickboxing - 6 Exercise Challenge

I had planned on filming a video for the Weekend Workout Challenge, but I am not feeling well at all. Hopefully everyone will understand how the exercises work without one. The challenge will consist of the following exercises:

75 Jumping Jacks
10 Triceps Push-ups (fingers make a diamond)
20 Air Squats
10 Elevated Push-ups (feet up on a chair)
10 Plank Hops (get in a plank position and hop both feet to hands and back out again.)

You will set your timer for 12 minutes. The idea is to cycle through all the listed exercises as many times as possible. You can rest when you need to.

USE. GOOD. FORM. 90 degree bend on push-ups, squats get the butt as close to the heels as possible. Especially pay attention to the elbow bends on the triceps push-ups - it can be VERY tempting to get sloppy on those. Rest if you need to, but do them right.

To be eligible for prizes, check-in to ILoveKickboxing.com Morristown on your personal Facebook profile (or post in the comments below) and copy and paste the exercises you did, then give the number of cycles you completed, and then what exercise you finished on if you finish part way through a cycle (i.e. 4 cycles and 7 elevated push-ups.)

Have fun, and let me know if you have any questions!