1650 Elizabeth Dr., Kemps Creek, New South Wales 2178

Ultimate 11-minute home workout to boost your training results (NO equipment required)

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Ultimate 11-minute home workout to boost your training results (NO equipment required)

Are you enjoying your training at IMC Kemps Creek, but are looking for that extra boost to fast-track your fitness goals? Try this ultra-simple, whole-body home workout designed to complement your class training...

  • 30 Squats (glutes, legs): make sure you keep your back straight and go down until your butt passes your knees. For extra difficulty, hold the position for 3 seconds each time you squat down.


  • 20 Push-ups (chest, shoulders, arms): make sure you keep your arms in tight and back straight. Consider raising your legs on a low bench to increase difficulty.


  • 30 Leg raises (abs): Hold your feet an inch off the floor and raise to 45 degrees, and back down again. After you complete the exercise, hold your legs extended and off the floor for 30 seconds while squeezing your abs.


  • 20 Lunges (glutes, legs): Hit that lower half of the body again by lunging one leg at a time until your knee is one inch off the floor. Again, consider standing on a small platform and stepping forward to lunge off with one foot for a better workout.


  • 60 second plank: The ultimate finisher. Hit your entire core and maximise effectiveness by squeezing all of your muscle groups while holding.

Repeat 3 times with 60 second rest in between each set.


Remember: Strong muscles make a strong Martial Artist!

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