How to Turbo Kick. By Candace Chumchal-Heeney

Transcription

1 How to Turbo Kick By Candace Chumchal-Heeney

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3 Table of Contents iii Table of Contents Table of Contents... iii Introduction... v Chapter 1 Components of Turbo Kick... 1 Turbo Kick Format... 3 Chapter 2 Turbo Kick Technique and Moves... 9 Punches Kicks Signature Moves Abdominals, Quadriceps, and Chest Moves Conclusion Glossary Index... 39

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5 Introduction v Welcome to Turbo Kick Turbo Kick is a safe, effective, and fun cardiovascular workout for all ages. Turbo Kick combines kickboxing and hip hop moves with constant aerobic movement. The combination creates the ultimate cardiovascular challenge. Chalene Johnson created Turbo Kick in She taught Turbo Kick at her local 24 Hour Fitness in California. In 1999, Chalene decided she wanted to teach other instructors Turbo Kick. Chalene formed a team of highly trained athletic professionals to develop a group exercise program that would appeal to people motivated by the combination of movement and music. She then founded Powder Blue Productions, the production company that trains all Turbo Kick instructors. In the first year, Powder Blue Productions trained nearly 500 instructors to teach Turbo Kick. Less than 10 years later, Powder Blue Productions has grown to a staggering 35,000 instructors worldwide. You can take a Turbo Kick class at all 24 Hour Fitness gyms. Check your local gym s website to see if Turbo Kick is offered in your area. Who this manual is for Women interested in taking a Turbo Kick class at their local gym will benefit from this manual. This manual will guide you through all the Turbo Kick moves so that you can do the moves with proper form and intensity. Use your manual as a refresher course as often as you need. Welcome to the Turbo Kick family. Before you begin To get the most out of your Turbo Kick workout, you should wear athletic gym clothes. Athletic gym clothes include: A sports bra with full to maximum support. A good example of the proper sports bra is the Champion 360 Max Support Sports Bra found at A picture of the Champion 360 Max Support Sports Bra is provided on page vi of the this section. A cross trainer athletic shoe. Cross trainers have a wider sole to provide the proper support for a side-to-side motion and to prevent you from rolling your foot. Cross trainers have moderate padding that is dense to help increase stability. Most cross trainers have mesh over the top of the foot for better ventilation. Cross trainers can be found at most athletic shoes stores. A picture of cross trainers is provided on page vi of this section. A Turbo Kick outfit. A Turbo Kick outfit consists of a Turbo Kick shirt and a pair of Turbo Kick pants. These shirts and pants are specifically designed for the Turbo Kick workout. You can find Turbo Kick attire at If you do not have

6 vi How to Turbo Kick Turbo Kick attire, you can wear any gym clothes. Pictures of a Turbo Kick shirt and a pair of Turbo Kick pants are below. Champion 360 Max Support Sports Bra New Balance WX871 Cross Trainers Turbo Kick Pants Turbo Kick Shirt All words appearing in italics can be found defined in the Glossary beginning on page 33.

7 Chapter 1 Components of Turbo Kick

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9 Components of Turbo Kick 3 Welcome to the Turbo Kick workout! Today starts your love for Turbo Kick. We are so happy you want to try our workout format. Chapter 1 Components of Turbo Kick provides you with information about the format for a Turbo Kick workout. A Turbo Kick workout is a 60 minute exercise program that consists of 11 parts. Each workout follows a simple format. Turbo Kick Format The Turbo Kick format consists of 11 parts. The 11 parts are: 1. Warm-Up 2. Punches 3. Kicks 4. Punches and Kicks 5. Turbo 6. Recovery 7. The Finale 8. Finesse 9. Leg Endurance 10. Abs and Push-ups 11. Mind and Body Cool Down Each Turbo Kick round follows this simple format. Warm-up The Warm-Up is the first part of a Turbo Kick workout. This section is a combination of basic punches and leg raises. Refer to Chapter 2 Turbo Kick Technique and Moves to see detailed pictures of each Turbo Kick move. The punch and leg raise section is followed by dynamic stretching. Dynamic stretching is controlled rhythmic movement. The Warm-up is designed to do the following: Warm up the body Increase core temperature Pump blood into the large muscle groups Provide a rehearsal effect for the activity in which you are about to participate Take it easy during this section. You want your blood pumping and your heart rate to be elevated, but you do not want to be out of breath. This section is designed to produce a light perspiration and a warming of the muscles. The Warm-Up section is four minutes long.

10 4 How to Turbo Kick Punches Punches is the second part of a Turbo Kick workout. You have now started the aerobic part of the workout so increase your intensity. This section starts with a simple combination of punches. Punches include jabs, cross punches, uppercuts, and hooks. Refer to Chapter 2 Turbo Kick Technique and Moves to see detailed pictures of each punch. As the punch section progresses, the punch combinations become more difficult. Punches is six minutes long. Refer to Figure 1.1 to see the punch, The Jab. Figure 1.1: The Jab Kicks Kicks is the third part of a Turbo Kick workout. This section starts with simple combinations of leg raises and kicks. Strong kicks are based on form and power. Refer to Chapter 2 Turbo Kick Technique and Moves to see detailed pictures of each kick. As this section progresses, the kick combinations become more difficult. Kicks is six minutes long. Refer to Figure 1.2 to see the Side Push Kick. Figure 1.2: Side Push Kick

11 Components of Turbo Kick 5 Punches and Kicks Punches and Kicks is the fourth part of a Turbo Kick workout. This section combines the routines taught in section two, Punches, with the routines taught in section three, Kicks. These combinations are difficult for some students. We recommend watching the combination once and then trying the combination yourself. Refer to Chapter 2 Turbo Kick Technique and Moves to see detailed pictures of all punches and kicks. Punches and Kicks is six minutes long. Turbo Turbo is the fifth section of a Turbo Kick workout. Turbo is an intense section of anaerobic drills. Anaerobic drills are drills that leave you feeling breathless. Turbo is a combination of punches and kicks at a very fast pace. Turbo is two and a half minutes long. Recovery Recovery is the sixth section of a Turbo Kick workout. This section is a combination of punches and kicks at a slower tempo. Refer to Chapter 2 Turbo Kick Technique and Moves to see detailed pictures of all punches and kicks. The Recovery allows you to catch your breath after an intense Turbo. The Recovery also allows your heart rate to descend out of the red zone. The red zone is a heart rate over 165 beats per minute. Recovery is six minutes long. The Finale The Finale is the seventh section of a Turbo Kick workout. This is the last time you have to get your heart rate up so push yourself to your maximum intensity. The Finale is a combination of punches and kicks. Refer to Chapter 2 Turbo Kick Technique and Moves to see detailed pictures of all punches and kicks. This section is faster than the Recovery. The Finale is six minutes long. Finesse The Finesse is the eighth section of a Turbo Kick workout. This section is a slow tempo hiphop combination. Low impact kicks and strikes are executed in the Finesse. Pictures of kicks and strikes can be found in Chapter 2 Turbo Kick Technique and Moves. The Finesse is designed so that you can catch your breath. This is the last cardio section. The Finesse is six minutes long.

12 6 How to Turbo Kick Leg Endurance Leg Endurance is the ninth section of a Turbo Kick workout. This section consists of squats and lunges which work the quadriceps, the large muscles in front of your thighs. Refer to Chapter 2 Turbo Kick Technique and Moves to see pictures of squats and lunges. Because squats and lunges work the quadriceps, they can cause the heart rate to increase. Leg Endurance is six minutes long. Refer to Figure 1.3 to see proper form for a squat. Figure 1.3: Side View of the Squat Abs and Push-ups Abs and Push-ups is the tenth section of a Turbo Kick workout. This section consists of crunches and push-ups. Crunches work your abdominals, also called abs. Push-ups work your chest. Refer to Chapter 2 Turbo Kick Technique and Moves for pictures of a crunch and a push-up. Abs and Push-ups is seven minutes long. Refer to Figure 1.4 to see The Crunch. Refer to Figure 1.5 to see The Push-Up. Figure 1.4: The Crunch Figure 1.5: The Push- Up

13 Components of Turbo Kick 7 Mind and Body Cool Down Mind and Body Cool Down is the eleventh section of a Turbo Kick workout. This section stretches the muscles and brings the heart rate down using T'ai Chi. T'ai Chi is a Chinese form of stylized, meditative exercise. T'ai Chi is characterized by slow circular and stretching movements. T'ai Chi focuses on flexibility and balance. The Mind and Body Cool Down is designed to: Reduce body temperature Decrease heart rate Increase flexibility Mind and Body Cool Down is four minutes long.

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15 Chapter 2 Turbo Kick Technique and Moves

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17 Turbo Kick Technique and Moves 11 Chapter 2 Turbo Kick Technique and Moves provides you with pictures and information about each move encountered in a Turbo Kick workout. This chapter has four sections: Punches Kicks Abdominals, Quadriceps and Chest Moves Conclusion We recommend doing each move in front of a mirror so you can check your form. Practice your moves often. You should always demonstrate excellent technique. Punches Every punch encountered in a Turbo Kick workout is shown in this section. For each move, we have included step-by-step instructions. These instructions will ensure proper form and technique. Keep elbows unlocked when throwing punches. Locking your elbow could cause injury to the arm and elbow. The Fist The Fist is your basic hand position. Your hands should be in The Fist at all times during a Turbo Kick workout. Technique 1. Open both palms facing each other. (Refer to Figure 2.1.) 2. Close the hands into a fist by rolling down one knuckle joint at a time. (Refer to Figure 2.2) 3. Wrap thumbs around outside of fist. (Refer to Figure 2.3.) 4. Rest thumbs on the outside of index and middle finger. (Refer to Figure 2.3.) 5. Flatten the top of your fists to create a smooth, flat surface.

18 12 How to Turbo Kick Form Figure 2.1: Open Hand Figure 2.2: Closed Hand Figure 2.3: The Fist Ready Stance The Ready Stance is sometimes referred to as the ready position. The hand position used in the Turbo Kick Ready Stance is designed so that your face is always protected. The leg position is designed so that you can pivot easily. Keep your knees soft and your feet light. Your bodyweight should be on the balls of your feet. Your bodyweight should be evenly distributed between your right and left foot. Keep your fists near your cheekbones. Keep your elbows in line with your fists. Technique 1. Spread feet slightly wider than shoulder width apart. 2. Step back about 12 inches with one foot. (Refer to Figure 2.4.) 3. Turn back foot out at a 45 degree angle. (Refer to Figure 2.4.) 4. Raise the heel of the back foot. 5. Tighten the abdominals. 6. Position both hands near cheekbones. (Refer to Figure 2.4.) 7. Point elbows toward the floor. (Refer to Figure 2.4.) 8. Close hands into fists. (Refer to Figure 2.3.)

19 Turbo Kick Technique and Moves 13 Form Figure 2.4: Ready Stance The Jab The Jab is a punch thrown from the lead arm. The lead arm is the arm that corresponds with your front leg. For example, if you right leg is in front during the Ready Stance, then your right arm is your lead arm. Refer to Figure 2.4 to see technique and form for Ready Stance. When doing The Jab, your imaginary target is your opponent s face. Technique 1. Start in the Ready Stance. (Refer to Figure 2.5.) 2. Extend lead arm away from body as if punching imaginary opponent s face. (Refer to Figure 2.6.) 3. Return lead arm to Ready Stance. (Refer to Figure 2.5.)

20 14 How to Turbo Kick Form Figure 2.5: Ready Stance Figure 2.6: The Jab Figure 2.7: Ready Stance The Cross The Cross is a punch thrown by the back arm. When in the Ready Stance, your back arm is the arm that corresponds with your back leg. Refer to Figure 2.4 to see technique and form for the Ready Stance. When you throw The Cross your back foot pivots so that it faces an imaginary opponent. You also rotate your hips so that they face the front of the room. Pivoting your foot and rotating your hips creates more power and force behind The Cross. Keep the fist of your front arm next to your cheekbone. Keeping your front fist next to your cheekbone ensures your face is protected. When doing The Cross, your target is the face of an imaginary opponent. Technique 1. Start in the Ready Stance. (Refer to Figure 2.8.) 2. Pivot back foot so that it is facing an imaginary opponent. (Refer to Figure 2.9.) 3. Extend the back arm away from body as if punching imaginary opponent s face. (Refer to Figure 2.9.) 4. Simultaneously return back arm and back leg to Ready Stance. (Refer to Figure 2.10.)

21 Turbo Kick Technique and Moves 15 Form Figure 2.8: Ready Stance Figure 2.9: Front View of The Cross Figure 2.10: Ready Stance Figure 2.11: Side View of Ready Stance Figure 2.12: Side View of The Cross Figure 2.13: Side View of Ready Stance The Hook The Hook can be thrown with either arm. If you punch with your right arm, you will pivot your right leg. If you punch with your left arm, you will pivot your left leg. You begin The Hook in the Ready Stance. Refer to Figure 2.14 to see the technique and form for Ready Stance. When you throw The Hook your arm is in a 90 degree angle at about cheekbone level. Imagine sliding your arm across a shelf between cheek and chin level. Your target is the side of your imaginary opponent s face.

22 16 How to Turbo Kick Technique 1. Start in the Ready Stance. (Refer to Figure 2.14.) 2. Lift arm into a 90 degree angle. (Refer to Figure 2.15.) 3. Pivot with the foot that is on the same side as the arm throwing the punch. (Refer to Figure 2.15.) 4. Pivot your back foot inward until your back foot is facing forward. (Refer to Figure 2.16.) 5. Pivot your body until naval faces the adjacent wall. (Refer to Figure 2.16.) Make sure to lead with your hips and shoulders, allowing your fist to follow through naturally. Your knuckles should be face down the entire time you are executing The Hook. Form Figure 2.14: Ready Stance Figure 2.15: Fist Rotation of The Hook Figure 2.16: Full Rotation of The Hook The Uppercut The Uppercut can be thrown with the right arm or the left arm. This punch can begin in the Ready Stance or in the Horse Stance. Refer to Figure 2.17 to see technique and form for the Ready Stance. Refer to Figure 2.21 to see pictures of the Horse Stance. Turn your knuckles in facing your face when you execute The Uppercut. Your target is the imaginary opponent s chin.

23 Turbo Kick Technique and Moves 17 Technique 1. Start in Ready Stance or Horse Stance. (Refer to Figures 2.17 and 2.21.) 2. Shift your weight onto the leg that corresponds with the arm throwing the punch. 3. Drop the shoulder of the punching arm until your elbow lines up with the top of the hip. (Refer to Figure 2.18.) 4. Turn fist so that you see your thumb in front. (Refer to Figure 2.19) 5. Pull punching arm s elbow back about 3 inches. (Refer to Figure 2.19) 6. Pivot foot that corresponds with punching arm inward. (Refer to Figure 2.19) 7. Lift punching arm up in a diagonal. (Refer to Figure 2.20.) 8. Return to Ready Stance or Hose Stance. (Refer to Figures 2.17 and 2.21.) Form Figure 2.17: Ready Stance Figure 2.18: Shoulder Drop of The Uppercut Figure 2.19: Back Foot Pivot Figure 2.20: Extended Uppercut

24 18 How to Turbo Kick Form (cont d) Kicks Figure 2.21: Horse Stance Figure 2.22: Shoulder Drop from Horse Stance Figure 2.23: Back Foot Pivot from Horse Stance Figure 2.24: Extended Uppercut from Horse Stance Kicks Every kick encountered in a Turbo Kick workout is shown with step-by-step in this section. These instructions will ensure proper form and technique. Remember that the form of a kick is more important than the height of a kick. Also, remember to frame your kick with your W Guard. The W Guard is the position your arms and fists should be in during each kick. Refer to Figures 2.51 and 2.52 for pictures and information about the W Guard. Keep knees soft when performing kicks. Hyperextending your knee could cause injury to the leg and knee. The Strike The Strike is a modified kick. A modified kick is also known as a knee lift. To perform The Strike correctly, imagine grabbing your opponent by the shoulders and pulling the opponent s face to your knee. Technique 1. Step back about six inches with one leg. (Refer to Figure 2.25.) 2. Extend arms up as if grabbing opponent s shoulders. (Refer to Figure 2.25)

25 Turbo Kick Technique and Moves Simultaneously pull arms down toward back leg and raise back leg into a 90 degree angle. (Refer to Figure 2.26.) Form Figure 2.25: Ready Form to Strike (cont d) Figure 2.26: The Strike Figure 2.27: Side View of Ready to Strike Figure 2.28: Side View of The Strike Front Push Kick The Front Push Kick is a front kick with either leg. This is a push kick which means you push your kick forward instead of snapping your knee upward. Imagine pushing your opponent away from you by using the ball of your foot. You begin this kick with your kicking leg chambered. Refer to Figure 2.29 to see the chambered leg. Then, push out the lower half of your leg. After the Front Push Kick, bring the leg back to chamber instead of just dropping the leg.

26 20 How to Turbo Kick Technique 1. Stand with feet shoulder width apart. 2. Make fists with your hands. (Refer to Figure 2.3.) 3. Bring fists up to your cheekbones. (Refer to Figure 2.29.) 4. Chamber your kicking leg. (Refer to Figure 2.29.) 5. Move W Guard so that it frames your kicking leg. (Refer to Figure 2.30.) 6. Push out your kicking leg with the ball of your foot leading. (Refer to Figure 2.30.) 7. Chamber your kicking leg. (Refer to Figure 2.31.) 8. Put kicking leg on the ground. Form Figure 2.29: Kicking Leg Chamber Figure 2.30: Front Push Kick Figure 2.31: Kicking Leg Chamber Figure 2.32: Side View of Kicking Leg Round Chamber House Figure 2.33: Side of Front Push Kick Figure 2.34: Side View of Kicking Leg Chamber

27 Turbo Kick Technique and Moves 21 Front Push Kick The Round House is a side kick. The Round House slaps the back of your imaginary target with the top of your shoe and shoelaces. Remember to frame your kick with the W Guard. Refer to Figures 2.51 and 2.52 for pictures of the W Guard. Technique 1. Stand with feet shoulder width apart. 2. Make fists with your hands. (Refer to Figure 2.3.) 3. Bring fists up to cheekbones. (Refer to Figure 2.35.) 4. Put all weight on non-kicking leg. 5. Lift kicking leg into 90 degree angle. (Refer to Figure 2.35.) 6. Kick the lower part of kicking leg at your target. (Refer to Figure 2.36.) 7. Hit imaginary target with shoelaces. (Refer to Figure 2.37.) 8. Return lower part of kicking leg into 90 degree angle. (Refer to Figure 2.38.) 9. Lower kicking leg to the ground. Form Figure 2.35: 90 Degree Leg Lift Figure 2.36: Round House Figure 2.37: Foot Position for Round House Figure 2.38: 90 Degree Leg Lift

28 22 How to Turbo Kick Side Push Kick The Side Push Kick is a side kick. You push your imaginary opponent away with the Side Push Kick. Hit your imaginary opponent with the bottom of your shoe. Your target is your opponent s stomach. Remember to frame your kick with the W Guard. Refer to Figures 2.51 and 2.52 for pictures of the W Guard. Technique 1. Stand with feet shoulder width apart. 2. Make fists with your hands. (Refer to Figure 2.3.) 3. Bring fists up to cheekbones. (Refer to Figure (2.39.) 4. Put all weight on non-kicking leg. 5. Bring kicking leg into side chamber. (Refer to Figure 2.39.) 6. Move W Guard so that it frames your kicking leg. (Refer to Figure 2.39.) 7. Push out your kicking leg. (Refer to Figure 2.40.) 8. Hit target with the bottom of foot. (Refer to Figure 2.41.) 9. Bring kicking leg back to side chamber. (Refer to Figure 2.42.) 10. Put kicking leg on the ground. Form Figure 2.39: Side Chamber Figure 2.40: Side Push Kick Figure 2.41: Foot Position for Side Push Kick Figure 2.42: Side Chamber

29 Turbo Kick Technique and Moves 23 Back Push Kick The Back Push Kick is a kick toward one of the back corners of a room. You push your imaginary opponent away with the Back Push Kick. You want to hit your imaginary opponent in the stomach. When you execute the Back Push Kick look back at your kick. Remember to frame your kick with the W Guard. Refer to Figures 2.51 and 2.52 for pictures of the W Guard. Technique 1. Stand with feet shoulder width apart. 2. Make fists with your hands. (Refer to Figure 2.3.) 3. Bring fists up to cheekbones. (Refer to Figure 2.43.) 4. Put all weight on non-kicking leg. (Refer to Figure 2.44.) 5. Lift kicking leg into back chamber. (Refer to Figure 2.45.) 6. Move W Guard to frame your kick. (Refer to Figure 2.45.) 7. Turn your head to face your imaginary opponent. (Refer to Figure 2.45.) 8. Push out your kicking leg. (Refer to Figure 2.46.) 9. Bring kicking leg to back chamber. (Refer to Figure 2.45.) 10. Put kicking leg on the ground. 11. Face forward. Form Figure 2.43: Feet Shoulder Width Apart Figure 2.44: Weight Transfer to Non-Kick Leg Figure: 2.45: Back Chamber Figure 2.46: Back Push Kick

30 24 How to Turbo Kick Form (cont d) Figure 2.47: Back View of Feet Shoulder Width Apart Figure 2.48: Back View of Weight Transfer to Non-Kick Leg Figure 2.49: Back View of Back Chamber Figure 2.50: Back View of Back Push Kick Signature Turbo Kick Moves Signature Turbo Kick moves are moves created specifically for the Turbo Kick workout. Every signature Turbo Kick move encountered in a Turbo Kick workout is shown in this section. For each move, we have included step-by-step instructions. These instructions will ensure proper form and technique. W Guard The W Guard refers to the hand and arm position used in Turbo Kick. When your hands are in the W Guard position, your hands are in fists near your cheekbones. Refer to Figure 2.3 for pictures of The Fist. The bottoms of your elbows create a W. Technique 1. Make hands into fists. (Refer to Figure 2.3.) 2. Bring fists up near cheekbones. (Refer to Figure 2.51.) 3. Turn your upper body to side. (Refer to Figure 2.51 and 2.52.)

31 Turbo Kick Technique and Moves 25 Form Figure 2.51: Right Arm View of W Guard Figure 2.52: Left Arm View of W Guard The Zig Zag The Zig Zag is a signature move that targets the obliques. When executing this move, imagine moving or ducking your body out of the way of an oncoming punch. Technique 1. Spread legs about two feet apart. (Refer to Figure 2.53.) 2. Bend your knees so you are in a horse stance. (Refer to Figure 2.53.) 3. Make hands into fists. (Refer to Figure 2.3.) 4. Bring fists to cheekbones. (Refer to Figure 3.53.) 5. Bend left shoulder to left knee. (Refer to Figure 2.54.) 6. Bend right shoulder to right knee. (Refer to Figure 2.55.)

32 26 How to Turbo Kick Form Figure 2.53: Ready Stance for Zig Zag Figure 2.54: Left Zig Zag Figure 2.55: Right Zig Zag The Wheel The Wheel is a signature move that targets the obliques. When executing this move, imagine yourself going into a cartwheel. This is the only move in Turbo Kick that requires open hands. Keep your legs spread wide. Refer to Figure 2.56 to see foot placement. Placing your legs close together could cause injury to your back. Technique 1. Spread legs about two feet apart. (Refer to Figure 2.56.) 2. Bend your knees so you are in a horse stance. (Refer to Figure 2.56.) 3. Open hands. (Refer to Figure 2.56.) 4. Spread fingers on both hands. (Refer to Figure 2.56.) 5. Raise hands so that they are parallel to your ears. (Refer to Figure 2.56.) 6. Move hands about six inches away from ears. (Refer to Figure 2.56.) 7. Bend left elbow to left knee. (Refer to Figure 2.57.) 8. Bend right elbow to right knee. (Refer to Figure 2.58.)

33 Turbo Kick Technique and Moves 27 Form Figure 2.56: Ready Stance for The Wheel Figure 2.57: Left Wheel Figure 2.58: Right Wheel Abdominals, Quadriceps, and Chest Moves You work out your abdominals, quadriceps and chest during all Turbo Kick routines. There are specific sections of a Turbo Kick round where you focus on each one of these body parts. During the ninth section of a round, Leg Endurance, you work your legs by doing squats and lunges. For more information about Leg Endurance, refer to Chapter 1 Components of Turbo Kick. During the tenth section of a round, Abs and Push-ups, you work your chest and abdominals by doing crunches and push-ups. For more information about Abs and Push-ups, refer to Chapter 1 Components of Turbo Kick. Squat A squat is a lower body exercise that works the quadriceps. Most of the squats in a Turbo Kick workout can be found in section nine, Leg Endurance. Refer to Chapter 1 Components of Turbo Kick for more information about Leg Endurance. A squat is an exercise in which you sit in a low crouching position and then return to a standing position. Keep knees right above ankles. If your knees are sticking out in front of your ankles, you could cause injury to the knees.

34 28 How to Turbo Kick Technique 1. Stand with feet shoulder width apart. (Refer to Figure 2.59.) 2. Simultaneously bend down as if about to sit in a chair, and bring arms out in front of body for balance. (Refer to Figure 2.60.) 3. Bend down until knees are in a 90 degree angle. (Refer to Figure 2.63.) 4. Return to standing position. (Refer to Figure 2.61.) Form Figure 2.59: Ready Stance for Squat Figure 2.60: Front Squat Figure 2.61: Ready Stance for Squat Figure 2.62: Side View of Ready Stance for Squat Figure 2.63: Side View of Squat Figure 2.64: Side View of Ready Stance for Squat

35 Turbo Kick Technique and Moves 29 Lunge A lunge is a lower body exercise that works the quadriceps. Most of the lunges in a Turbo Kick workout can be found in section nine, Leg Endurance. Refer to Chapter 1 Components of Turbo Kick for more information about Leg Endurance. Technique 1. Stand with feet together. (Refer to Figure 2.65.) 2. Step two feet forward with right leg. (Refer to Figure 2.70.) 3. Bend down until right knee is in a 90 degree angle. (Refer to Figure 2.71.) 4. Push off right leg. 5. Return right leg to starting position so feet are together. (Refer to Figure 2.68.) Make sure to keep feet two feet apart when stepping forward in the lunge. A short step forward will cause pressure and injury to the knees. Form Figure 2.65: Ready Stance for Lunge Figure 2.66: Forward Stance for Lunge Figure 2.67: Lunge Figure 2.68: Ready Stance for Lunge

36 30 How to Turbo Kick Form (cont d) Figure 2.69: Side View of Ready Stance for Lunge Figure 2.70: Side View of Forward Stance for Lunge Figure 2.71: Side View of Lunge Figure 2.72: Side View of Ready Stance for Lunge Crunch A crunch is an exercise that works the abdominals. Crunches in a Turbo Kick workout can be found in section ten, Abs and Push-ups. Refer to Chapter 1 Components of Turbo Kick for more information about Abs and Push-Ups. Technique 1. Sit on a soft surface. (Refer to Figure 2.73.) 2. Lie back on the floor. (Refer to Figure 2.74.) 3. Bend knees. (Refer to Figure 2.74.) 4. Place hands behind head. (Refer to Figure 2.75.) 5. Slowly lift shoulders off the ground. (Refer to Figure 2.76.) 6. Bring shoulders off the ground about six inches. (Refer to Figure 2.76.) 7. Hold shoulders off the ground for three seconds. 8. Return shoulders to the ground. (Refer to Figure 2.75.) Keep a light touch on the back of the head. Pulling on the head and neck will cause injury to the neck.

37 Turbo Kick Technique and Moves 31 Form Figure 2.73: Sit on a Soft Surface Figure 2.74: Lie back on Soft Surface Figure 2.75: Arm Placement for Crunch Figure 2.76: Crunch Push-up A push-up is an exercise that works the chest. Push-ups in a Turbo Kick workout can be found in section ten, Abs and Push-ups. Refer to Chapter 1 Components of Turbo Kick for more information about Abs and Push-Ups. Technique 1. Bend down so knees are on the floor. (Refer to Figure 2.77.) 2. Place hands about 12 inches in front of the knees. (Refer to Figure 2.78.) 3. Stretch left leg out so toes are on the floor. (Refer to Figure 2.79.) 4. Stretch right leg out so toes are on the floor. (Refer to Figure 2.80.) 5. Lower entire body until body hovers about six inches from ground. (Refer to Figure 2.81.) 6. Lift body until arms are straight. (Refer to Figure 2.82.) Keep back straight when performing the Push-up. Arching the back up towards the ceiling will cause injury to the back and shoulders. Dipping the back towards the floor will cause injury to the back.

38 32 How to Turbo Kick Form Figure 2.77: Down on Bended Knees Figure 2.78: Down on All Fours Figure 2.79: Feet on the Ground Figure 2.80: Up on All Fours Figure 2.81: Lowered Body Figure 2.82: Up on All Fours Conclusion Have fun and enjoy your Turbo Kick workout. This is your time to burn calories and work hard. Try to make every move your best move. Always use proper form and technique when doing a Turbo Kick workout to prevent injuries. If you struggle with a move, do the modification. Work within your personal limits. Do your best.

39 Glossary

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41 Glossary 35 Glossary Abdominals The group of muscles in front of your stomach. Abs Abs is the shortened form of abdominals. (See abdominals) Aerobic Any sustained exercise that stimulates and strengthens the heart and lungs, thereby improving the body's utilization of oxygen. Anaerobic Drills Intense workout moves or drills that leave you feeling breathless. Back Arm When in the Ready Stance the back arm is the arm that corresponds with the leg in back. Cardio Cardiovascular exercise that get the heart and blood pumping quickly. (See cardiovascular) Cardiovascular Pertaining to, or affecting the heart and blood vessels. Cardiovascular System The bodily system consisting of the heart, blood vessels, and blood that circulates blood throughout the body, delivers nutrients and other essential materials to cells, and removes waste products. Cartwheel An acrobatic feat in which a person starts from a standing position, with arms extended, and wheels the body sideways, landing first on the hands and then on the feet and usually repeating this in a series. Chamber To put the kicking leg in ready position; the ready position for a kick. Choreography The arranged workout and moves. Cross Trainer A type of athletic shoe has a wider sole to provide the proper support for a side-to-side motion and to prevent you from rolling your foot. They have moderate padding in the sole and mesh over the top of the foot. They are durable and can be worn for many physical activities.

42 36 How to Turbo Kick Crunches A modified sit-up having a smaller range of motion that reduces back strain and strengthens the abdominal muscles. Dynamic Stretching Slow, rhythmic movements that gradually warm up the muscles. Hyperextending To extend a joint beyond its normal range Lead Arm When in the Ready Stance the lead arm is the arm that corresponds with the leg in front. Lunge An exercise used to strengthen the legs; lunge forward with one leg and then squat. (See squat) Modification A small alteration, adjustment, or limitation. Modified Kick A modified kick is also known as a leg lift. Muscular System The bodily system that is composed of skeletal, smooth, and cardiac muscle tissue and functions in movement of the body or of materials through the body, maintenance of posture, and heat production. Obliques The stomach muscles along the side of your ribcage. Push-up An exercise in which a person, keeping a prone position with the palms down under the shoulders, the balls of the feet on the ground, and the back straight, pushes the body up and lets it down by an alternate straightening and bending of the arms. Quadriceps A large muscle in front of the thigh, the action of which extends the leg or bends the hip joint. Red Zone A heart rate over 165 beats per minute. Respiratory System The system by which oxygen is taken into the body and an exchange of oxygen and carbon dioxide takes place.

43 Glossary 37 Round A completed course of activity, commonly one of a series, in some play or sport. Turbo Kick workouts are called rounds. Each different workout has a different number. There are 40 different rounds. New rounds come out every six to eight weeks. Skeletal System The bodily system that consists of the bones, their associated cartilages, and the joints, and supports and protects the body. Sports Bra An exercise bra for women designed to offer additional comfort, support, and protection during physical activity such as jogging or sports. Squat An exercise in which a person sits in a low crouching position and then returns to standing position. T'ai Chi A Chinese martial art and form of stylized, meditative exercise, characterized by methodically slow circular and stretching movements and positions of bodily balance; also known as T'ai chi ch'uan Turbo Kick outfit A Turbo Kick shirt and a pair of Turbo Kick pants. These shirts and pants are specifically designed for the Turbo Kick workout.

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47 Index Index A abdominals, 6, 10, 25, 33 Abdominals, Quadriceps and Chest Moves, 9 abs, 6 Abs and Push-ups, 3, 6, 25 aerobic, v, 4 aerobic movement, v anaerobic drills, 4 B back arm, 12, 33 Back Push Kick, 20 C cardio, 5 cardiovascular, v, 33 cardiovascular workout, v cartwheel, 24 Chalene Johnson, v cross punches, 4 cross trainer, v crunches, 6, 25 D dynamic stretching, 3 F Finale, 3, 5 Finesse, 3, 5 format, 3 Front Push Kick, 17 H heart rate, 4, 5, 6, 34 hooks, 4 Hyperextend, 18 I injury, 30 Injury Prevention and Care, 9 J jabs, 4 K kicking leg chambered, 17 Kicks, 3, 4, 5, 9, 16 L lead arm, 11, 34 Leg Endurance, 3, 5, 25 leg raises, 3, 4 lunges, 5, 25, 27, 34 M Mind and Body Cool Down, 3, 6 modification, 30 modified kick, 16, 34 O obliques, 23, 24 P Powder Blue Productions, v proper form and technique, 9, 11, 12, 13,14, 16, 22, 30 Punches, 3, 4, 9 Punches and Kicks, 4 Push-ups, 6, 25 Q quadriceps, 5, 25 R Ready Stance, 10, 11, 12, 13, 14, 15, 33, 34 Recovery, 3, 5 red zone, 5 round, 3, 25, 34 Round House, 19 S Side Push Kick, 19 signature move, 23, 24 Signature Turbo Kick moves, 22 Sports bra, v 41

48 42 How to Turbo Kick squat, 5, 25, 34 T T'ai Chi, 6 The Finesse, 5 The Cross, 12 The Finale, 5 The Fist, 9, 22 The Hook, 13, 14 The Jab, 11 The Strike, 16 The Uppercut, 14 The Wheel, 24 The Zig Zag, 23 Turbo, v, 3, 4, 5, 6, 9, 10, 16, 22, 24, 25, 27, 28, 29, 30, 34 Turbo Kick, v, 3, 4, 5, 6, 9, 10, 16, 22, 24, 25, 27, 28, 29, 30, 34 Turbo Kick Technique and Moves, 3, 4, 5, 9 Turbo Kick Workout Outfit, v U uppercuts, 4 W W Guard, 16, 18, 19, 20, 21, 22 Warm-Up, 3, 4

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