Punisha FightFit & Muay Thai

04/11/2024

SAVE THE DATE!!! Come out and get your Car Washed by supporting our Young Warriors as the prepare to fly out and compete in Saipan this December!!! See flyer for details or DM me or

15/07/2022

Another solid week Grindin’ to maintain this Old Ass Level 47 Dad Bod! 👊🏽 💀 ☠️

13/07/2022

FightFit twice a week from 6:00pm - 7pm, Muscle Monday's & Warrior Wednesday's. HIIT, Circuit Training, BodyWeight Excercises, Muay Thai Fundamentals, Cardio Kickboxing, and more. No need to be a FitFreak. All workouts are scaleable. Da Punisha's Workout Log, Wednesday, 13 July
2022:

A. WARM UP (Standard):
1. 1 Rd, 5 Mins - Shadow Box, Jumprope, Stretch, etc. (Student’s choice)
2. 3 Sets of - 10x PushUps, 10x SitUps, 10x Air Squats

B. BURNOUT: Main Workout

6 Rds, 4 Min each with Tabata Timer
20/10 Secs Work/Work Harder x 8 per round

Rd 1 & 3 - Punches/Rd Kicks w/Power

Rd 2 & 5 - Any Kick/Power Hooks

Rd 3 & 6 - Elbows/Lock Knees

C. AB/CORE WORK:
5 Minutes

Min 1 Rocky SitUps
Min 2 Side Crumch
Min 3 Heel Touch
Min 4 Side Crunch
Min 5 Rocky SitUps

D. FUNCTIONAL MOVEMENT/CORRECTIVE ACTION EXERCISE:
Static Stretch

🥊 👊🏽 💀 ☠️ coz we’re too busy Working!

11/07/2022

FightFit twice a week from 6:00pm - 7pm, Muscle Monday's & Warrior Wednesday's. HIIT, Circuit Training, BodyWeight Excercises, Muay Thai Fundamentals, Cardio Kickboxing, and more. No need to be a FitFreak. All workouts are scaleable. Da Punisha's Workout Log, Monday, 11 July
2022:

A. WARM UP (Standard):
1. 1 Rd, 5 Mins - Shadow Box, Jumprope, Stretch, etc. (Student’s choice)
2. 3 Sets of - 10x PushUps, 10x SitUps, 10x Air Squats

B. BURNOUT: Main Workout

6 Rds, 4 Min each with Tabata Timer
20/10 Secs Work/Rest x 8 per round

Rd 1 & 4 - High Knees

Rd 2 & 5 - Ski Jumpers

Rd 3 & 6 - Plank Shoulder Touches

C. AB/CORE WORK:
5 Minutes

Min 1 Crunches
Min 2 High Crunches
Min 3 SitUps
Min 4 High Crunches
Min 5 Crunches

D. FUNCTIONAL MOVEMENT/CORRECTIVE ACTION EXERCISE:
Static Stretch

🥊 👊🏽 💀 ☠️ coz we’re too busy Working!

08/07/2022

It’s Friday and the gym is 90% empty…then you know it’s a good day. Almost 50 but still Grindin’ when I can. That’s almost 40 years of my life I stay Grindin’. In my 20’s it was all about the Muskels and try to look Muskeler good. Now at my age, it’s just about trying to stay Hellfty. Not about how heavy I can lift, but that I can still lift…period. 💀 ☠️

26/06/2022

Apologies for the last minute notice, but no FightFit today. Thank you.

09/08/2021

FightFit twice a week from 6:00pm - 7pm, Muscle Monday's & Warrior Wednesday's. HIIT, Circuit Training, BodyWeight Excercises, Muay Thai Fundamentals, Cardio Kickboxing, and more. No need to be a FitFreak. All workouts are scaleable. Da Punisha's Workout Log, Monday, 9 August 2021:

A. WARM UP (Standard):
1. 1 Rd, 5 Mins - Shadow Box, Jumprope, Stretch, etc. (Student’s choice)
2. 3 Sets of - 10x PushUps, 10x SitUps, 10x Air Squats

B. BURNOUT: Main Workout
6 Rds, Tabata 20/10 2-for-1

Rd 1 & 3 - Walkout to PushUps/Power Push Way
Rd 2 & 4 - Lateral High Knees (Hesimans)/Ski Jumper
Rd 3 & 6 - Burpees/Reverse Burpees

C. AB/CORE WORK:

5 Mins Weighted SitUps

D. FUNCTIONAL MOVEMENT/CORRECTIVE ACTION EXERCISE:

100 Calf Raises

🥊 👊🏽 💀 ☠️ coz we’re too busy Working!

28/07/2021