Fitness Classes

In Fort Lauderdale Martial Arts Center we focus on body weight exercise.


Selfie with Sensei Kadek after a challenging and invigorating Fitness Class!

Why Body-weight Exercises Kick Butt

  1. Super-efficient workouts. Since there’s no equipment involved, body-weight workouts make it easy to transition quickly from one exercise to the next. Shorter rest times mean it’s easy quickly boost heart rate and burn some serious calories.
  2. Combined cardio and strength training. Pressed for time but need to hit cardio and strength in one quick work out? Performing quick body-weight cardio sessions (such as one minute of burpees or a set of jumping jacks) in between strength exercises will keep the heart pumping while still encouraging muscle and strength development.
  3. Fast fat-burning. Looking to shed a few unwanted pounds? Just a few minutes of a body-weight circuit training can have a major impact on the body’s metabolism. Don’t believe it? Try adding a few quick sets of these amped-up burpees into any workout routine and see what happens!
  4. Something for everyone. Body-weight exercises are a great choice because they’re easily modified to challenge any fitness level. Adding extra repetitions, performing the exercises faster or super-slow, and perfecting form are a few ways to make even the simplest exercise more challenging. And progress is easy to measure, since body-weight exercises offer endless ways to do a little more in each workout.
  5. Improved core strength. The “core” is more than just abs. In fact, at least twenty-nine muscles make up the human core, and many simple body weight movements can be used to engage all of them. Such exercises improve core strength for better posture and improved athletic performance.
  6. Increased flexibility. Not everyone who does regular resistance training has to end up with tight muscles, inflexible joints, and a bad case of imaginary lat syndrome. Body-weight training for strength and flexibility can go hand-in-hand. Completing bodyweight exercises through a full range of motion is a great way to ensure joints are moving freely, can lead to improved posture, and might even reduce the chance of exercise-related injury . And yoga, the body-weight-based workout of choice for many, is another great way to to improve flexibility while also significantly improving strength.
  7. Convenience. Ask someone why they don’t exercise, and chances are “no time” or “inconvenience” might come up as culprits. Body-weight exercises eliminate many of these common obstacles by allowing anyone to squeeze in workouts wherever they are. Exercising without equipment can be used as a stress reliever for those working from home or can provide a great hotel room workout for people on the road. “No time” really becomes no excuse.
  8. Better balance. Since body-weight exercises use no weights, increasing resistance is accomplished in other ways. For example, a regular body-weight squat can be ramped up by swapping it for a single-leg squat (known as a pistol squat). Super-functional exercises like the pistol squat (and less intense ones, too!) can improve balance through increased body awareness and control. These advantages are another reason why body-weight exercises can improve athletic performance.
  9. Bye bye, boredom. It can be easy to get stuck in a workout rut of bench presses, lat pull-downs, and biceps curls. That’s why body-weight training can be so refreshing: There are countless exercise variations that can spice up any workout routine. Working with a variety of exercises not only relieves potential workout boredom, it can also help break through exercise plateaus to spark further fitness progress.

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