Women's Only Battle Girl Bootcamp Fitness in Keswick

10/25/2021

Test Days this week ladies 🎉🎉😊

Here's one of the Battle Girl Bootcamp crews after test day :)
We love it when the ladies take their stripe and stick it to their sweaty faces haha :)
Great work everyone and we can't wait for the days one to see how you do! ... once again 's Sears Photo skills are on point and even though it looks like there's a giant gap in this team pic, it's actually 2 John Cena's :) .... we love you Liz! haha :)

10/21/2021

Battle Girl Bootcampers smiling and smashing the pads. :)
Great boxing skills here and ladies like these in the program make training fun. If you're interested in trying us out in Keswick please send us a PM :)
Real Kickboxing taught by real kickboxing and a program with everything possible to set you up for success. It's definitely worth a try. Fun and fitness is a great combo. :)

08/08/2021

**HEY LADIES** - Our 9:10pm Battle Girl Bootcamp Fitness Program has space available and a great deal going on right now! Rumble has a 5 Week Trial option that Comes with Boxing Gloves and Uniform + training Monday and Wednesday every week for 5 Weeks!)- OR a 40% discount on a regular membership. Our other classes have filled up and sold out but we're hoping to get people into this 9:10pm program so it's the one with a deal still going on for the Bootcampers :) - The program is 1 day of Kickboxing and 1 Day of Conditioning (which includes anything; even kickboxing/cross-fit/HIIT/Ropes/etc). Students DON'T have to wear a mask and it's very beginner friendly, especially since everyone's just coming out of lock-down 😊 .... Click on the link to for some info and to sign up online right now before this program time is filled up as well and this promotion goes away! :D https://rumblemartialarts.sites.zenplanner.com/sign-up-now.cfm

06/16/2021

Hey Parents, Summer Camp is coming soon and limited spots are left! :D - Sign up online here ...

Welcome to our Summer Camp website.We've been running Summer Camps in Georgia since 2014 and have developed a great reputation for top-notch programming and a unique and fun experience for everyone involved.

01/15/2021

Happy Friday Everyone!

We are debuting a STRETCH CLASS by the talented Valerie Cheng in the Bootcamp timeslot tonight at 6:10pm! Val is a professional circus performer speicalizing in Aerial Hoop and teaches a variety of disciplines in a variety of experience levels.

This class will help increase flexibility and mobility to enhance better body mechanics both for Kickboxing and everyday life!

Sign up by 5:30pm on your Zenplanner account to get involved!

https://www.valeriecheng.ca/
Instagram: .circus

01/04/2021

Good morning ladies!!!

Happy New Year!!

Now Let’s get down to business. Two circuits today, repeat each circuit twice. On the second time repeating the circuit shorten the time of the round to 0:30 seconds and your rest is 0:05 seconds.

Circuit 1: 1:00 minute each movement. 10 second rest after every movement.
Movement: Goblet squat to jab cross (you can use 3 or 5 lb weights in your hands).

Movement
Horizontal lunges
Movement
Table top crunches
Movement
Wall sit
Movement
Reverse crunch

Circuit 2: 1:00 minute each. 10 seconds rest after every movement.
Movement: Goblet squat and on the up your going to two hooks. One from each side.

Movement
High plank delt row
Movement
Push Ups
Movement
Bicycles
Movement
Curtsy lunges (alternating sides)

If you have any questions you know where I am. Let me know if you finished the circuit by posting done in the comment section! 😁😁

Have a great day ladies and stay active.

Coach Jess

12/21/2020

Morning ladies!!

If you have weights around perfect! If you don’t start to improvise. You can use a laundry detergent bottle or a water jug (anything with a handle). Please be mindful with your weight, 10-15 lbs is plenty. You will repeat the circuit 3 times each round below had the time posted beside it. Add in a 15 second rest in between each movement. Perfect time to download an interval timer or a boxing timer.

1st Round- 1:15 minutes
2nd Round - 1:00 minutes
3rd Round - 0:45 seconds

1- left side lunge- right side bicep curl
2- Plank dips - alternating sides
3- right side lunge - left side bicep curl
4- Speedies
5- Goblet squat - weight in both hands curled to the chest.
6- Standing bent over row- right hand
7- Pikes
8- Standing bent over row - left hand

Keep up the work!!
Coach Jess

12/18/2020

Good morning ladies!

It’s time for a challenge! I would like you to follow the instructions planned below.

In a 5 minute span I want you to finish this cycle well over two times or more! I’ve labelled this the 12 days of Christmas.
The number of the move is to the left of the movement.
1- burpee/ switch lunge/ Tuck Knee
2- Leg lifts
3 - Switch Lunges (6)
4- Push-ups
5 - Reverse Crunches
6- Pulsed squats
7- Switch Kicks
8- Mason twists (16)
9 - Speedies
10- Swing kicks
11 - Bicycles (22)
12 - Pikes
** If you don’t have thai pads or a heavy bag to do the kicks then you can always shadow them or shadow knees**

Kickboxing!
If you do not have a partner for Thai pad holding or a heavy bag you can still shadow box the rounds!
5 minutes each. ( you can change the kicks into knees as well)
1- jab swing jab cross switch
2 - cross left hook cross switch kick
3- jab swing jab cross left hook right hook switch kick.

Alright ladies make sure you stretch out after and warm your muscles up first!!!

Coach Jess