Body weight flows and practicality

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body weight flows and practicality

Body Weight Flows:

Which type is right for you?

Body weight flow training is all the rave right now. There are so many fitness gurus developing their own styles nowadays. But before you jump on the bandwagon of some of these trends, ask yourself, “Is this practical for me?”  There are many different types of body weight flows. The two I’ll talk about here are class format flows and open space flows.

Since I teach boot camps on a regular basis, space is always an issue. This is why a spend more time developing class format flows. That way you can teach these movements in large group classes and require minimal space.  The first video below is an example of class format flows.  As you can see in the video, me and my student are performing various different types of flows side by side. These are movements I teach daily and work great in large class format.

Open space flows are when you have enough space to perform more intricate flows. Maybe you own a gym and you have a large mat space to yourself. You could be at a park or a beach. In the second video, me and long time student Oscar are doing some free style MMA flowing. As you can see with all of the Kicking, punching and random rolling around, these types of flows would not be ideal, in a large class. Even though I have access to a really big gym, I rarely have the time to do these types of flows. I work out with my classes, so on free time, the last thing I want to do is extracurricular training.

So if you are a trainer and you teach group classes on a regular basis, class format flows may be what you want to spend your time learning or developing. If space is not an option, you can partake in open space flows.

Body Weight Flows: How and why?

body weight flows how and whyOne of the reasons why I named my fitness system Kettle-Jitsu is because I consider it an art form. Its more than just a bunch of exercises. It’s an expression of my personality. I am naturally a very creative person.  So I use different movements to create newly developed exercises. Body weight flow combos have become a huge part of system. I create them for different reasons. First of all, me and my students get bored if we are doing the same routines over and over. You can only do burpees so many times before they get monotonous.  So I am continuously pushing myself to create different flows to challenge myself and my students. It makes working out fun and challenging.

Before creating your own flow combos, I suggest you have a solid foundation in body weight fundamentals. I think you should be able to correctly perform exercises like squats, pushups, sit ups, mountain climbers, deck squats and burpees beforehand.  The burpee is the foundation of my flow combos.  In all of my flows, I try and combine multiple movements into one seamless compound exercise. I also try and hit as many major muscle groups in these combos.  Burpees do just that. They are a full body exercise.  So I consider my flow combos to be an extension of that.

I have a specific way of teaching these flows to my students at my gym SoCal mma and fitness in los Angeles.  First, I break down each movement that makes up the flow.  Then we drill those movements individually for 30 second intervals. After that, we will drill the flow as a whole for one minute rounds so that we can perfect it.  I attached a video tutorial of my latest flow, the triangle/spider flow, as an example.  This flow consists of a triangle squat, a low spider plank and a push up. So in our routine we do 30 second intervals with a 15 second rest in between each exercise.  For example: 30 secs alt triangle squats, 30 secs low spider plank, then 30 secs of push ups.  Then we do another 30 secs of triangle squats followed by 30 secs of spider pushups. I like to follow that up with 3, one minute rounds of the full triangle/spider flow with a 15 to 30 sec rest in between sets.

This is the same format I use on my latest dvd Kettle-Jitsu revolution.  The body weight combos on my dvd range from the most basic, into intermediate and advanced flows.  If you are tired of doing burpees, than body weight flows are the way to go! They help challenge your conditioning, focus and a whole lot more! You can use the flows found on my dvd. Or challenge your creativity and develop your own.  Keep training and never stop evolving!To purchase the Kettle-Jitsu Revolution dvd and to start learning these dynamic flow combos, click here!

10 Body Weight Flows for MMA and Fitness

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When I first started in the martial arts, I trained in Korean styles. I started in Tae Kwon Do when I was 9 years old. Then it was Hapkido and Kuk Sool. Each of these arts had Hyung, or forms we would have to practice and master for each belt level. So every belt level had a specific Hyung(form) to learn in order to progress to the next belt. These forms I equate to the body weight flows found in my system.  My body weight flows range from simple into more complex and dynamic in nature. A body weight flow by my definition is, combining multiple body weight exercises into one continuous pattern for a giving amount of time.

In my Kettle-Jitsu Revolution Dvd, we start off with the basic burpee as the foundational movement for these flows. Then, we build off of that into more complex flows.  A lot of these flows contain actual movements used in Brazilian Jiu Jitsu and mixed martial arts.  So in essence you are practicing essential mma fundamentals while practicing your conditioning. Kettle-Jitsu bodyweight flows are designed to enhance your fitness, conditioning, agility, coordination, focus and timing. I try to hit as many muscles as possible in one flow. This is what gives it that anaerobic effect and gives you the feel like you get in a BJJ match.  The great thing about these flows is that they can be taught and practiced by any one! In the enclosed video, I have long time student Rosanna assisting me. She is a wife and a mother. But as you can see she flows effortlessly with the movements. Proof that you do not have to be a fighter to train like one!

Remember, the movements in this video are not meant to be instructional. This is simply an example of some of the flows found in my system.  A few of these are found in my new Kettle-Jitsu Revolution double dvd. So if you want to build the foundation needed to execute these flows properly, order your copy today!  click here buy it!