We have started our Benchmark Workouts at Dojo’s Family Martial Arts – Body Shaping in Ankeny!

These workouts will take place on the first Saturday of every month.  You will be partnered up monthly to keep track of how many repetitions of a particular exercise you can accomplish within a given amount of time.  Your goal will be to increase that number monthly.

Each Benchmark class will be structured so that you will not be “burnt out” before beginning the Benchmark Workout.  We will have a slightly longer then normal warm-up, followed by just a little more of an intense workout, but not as intense as our typical workouts.  The last 20-30 minutes of class will consist of the Benchmark Workouts, followed by approximately 5 minutes of stretching time.

During the summer months we are planning on incorporating outdoor activities into our Benchmark Workouts.  So you will want to be sure you bring a good pair of athletic shoes with you during those months.  And as always, year round, bring and drink plenty of water!!

AT DOJO’S WE WANT TO CHALLENGE YOU TO IMPROVE YOUR FITNESS LEVEL! Whether you are new to bodyshaping or an old pro, our new Benchmark Workouts will help you monitor and improve both your cardiovascular fitness and muslcular endurance.

Today was Nikki’s birthday!  She loves punching & kicking on those bags, so we played our favorite CD that has old & new songs “mashed” together.  My personal favorite song is AC/DC’s Back in Black mashed with the “All that junk in your trunk” song.

So we really went at it on the bags for Nikki – who partied like it was her birthday.  Yes, that song’s on there too!  Of course we cranked the music & had a BLAST with it!  Sweating like crazy and having one heck of a workout!

Happy B-Day Nikki!!!

Our body shaping course is a 10 Week course of exciting, intense results.

Here’s what you will experience:

Orientation – You will be put through an initial evaluation. This will include getting your starting weight, body fat %, determine your Basal Metabolic Rate, target heart rate zones and more. You will also meet the instructor and other classmates that are on the same mission as you.

Our classes are 45 minutes long & are non-stop moving, sweating, & working hard! We have been teaching classes since 1997 in Arizona, and they have evolved into what is our current Body Shaping class here in Iowa.

Weeks 1 thru 10 – During this time you will attend the Body shaping Course. Come to as many classes as you wish. Each class will consists of Cardio Kickboxing, target hitting, interval training, crunches, kicks, pull-ups, push-ups and anything else that makes you sweat away the old body and reveal the new you. No class is exactly the same, we are always looking for new ways to keep the class guessing on what’s coming next in order to keep your workouts effective as well as exciting!

Finale – At the end of week 10 you can evaluate your progress. If you attended classes 3-4 times per week and followed some nutritional guidelines then this will be a very exciting moment.

Maintenance – Healthy bodies are the result of a well balanced lifestyle. Proper eating habits and exercise are the only way to get it. This is something that must become a part of you. There is no “quick fix” that is healthy for you. Make a lifestyle change today.

If you commit to be healthy then we will commit to motivate and support you all the way.