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Fitness

Body Combat Aerobic Workout Sequence Aug 24, 2015

Body Combat Aerobic Workout Sequence

Location: Cebu City, Cebu (province), Philippines

Body what???
Jeanne asked me if was willing to teach a Body Combat workout in Mactan to a private office group. Body what??? I had to look it up. Apparently, Body Combat is an emerging craze in Cebu for people looking for a martial arts-based cardio workout. As a general rule, I don't say NO to offers I'm clueless about. This gives me a chance to research and learn something new - a new skill set to put into my Swiss Army Knife of life skills I need to survive the open road with as a nomadic LoneRider.

Tradition Compliant
I could have copied flat-out the sequence of Les Mills, the popular trend setter for Body Combat. But that's not how I do things. With my martial arts background, I developed my own sequence that rings true to me - doing the program compliant to tradition. I won't let them just swing their feet into the air and call that a kick. I have to integrate proper form according to how it is done. Additionally, I can seamlessly integrate elements of yoga, pranayama and meditation to bring it all to a comprehensive and meaningful package.

Class Instruction Begins Here

Beginning Asanas
Alright, let us begin:

I LIGHT WARM UP STRETCH
There is no mat.

standing forward bend, hanging pose Relaxed Standing Forward Bend, Hanging
Let's slowly walk our hands back towards our toes...and let's fold our arms into our elbows, upper body hingeing from the hips. Knees could be slightly bent and we simply do nothing for now...just allowing gravity to do its work. As we stay here, feel the back of the legs loosening up, feel the lower back muscles letting go. Breathe! still mindful of the Bandhas....pulling up the perineal muscle and engaging our abdominals 2 inches below our navel.
hand walking Hand Walking ()
Drop your hands onto the floor and begin to walk your hands to your left, twisting the body in the process. Where you reach your edge, stop, hold and breathe. Release the hands and do the other side.
spine rollup Spine Roll Up
release the arms and on one long inhale, with a rounded back, vertebrae by vertebrae, roll up into standing (Samasthitihi)
ankle roll Ankle Roll
Sit down and roll your left ankle, making wide circular movements. Other side.
knee roll Knee Roll
Let's get our feet together, bending the knees, hands on our knees and let's move our knees in a circular motion clockwise as though we're stirring a big cup of coffee. Breathe. Make the circular motion wider with every turn. Back to center. Other side. Back to center. Inhale come back up to Mountain Pose.
hip roll Hip Roll
Let's get our feet wider than shoulder width, hands on our hips and let's move our hips in a circular motion clockwise as though we're stirring a bigger cup of coffee. Breathe. Make the circular motion wider with every turn. Back to center. Other side. Back to center.
thigh stretch Thigh Stretch
Let's get our feet together, bend the right knee and grab the right ankle with both hands. Exhale and pull the ankle towards your buttocks, keeping the back straight. Breathe. Release and back to center. Other side.
forward lunge stretch Forward Lunge Stretch ()
Surya Namaskar until you reach the Warrior I pose. Inhale, place both hands on the forward knee. On the exhale, push the knee forward and sink the pelvis lower. Inhale lift an inch up and on the exhale, sink deeper, mindful of your safety edge. Repeat on the other side.
tricep stretch Tricep Stretch ()
Straighten your left arm across the chest and use your right forearm to hug the left elbow closer to the body. Hold and breathe. Other side.
Forward Fold with Clasp pose Forward Fold with Clasp ()
Clasp the hands behind back, inhale lengthen, and on the exhale, forward bend, windmilling the arms towards the floor. Feel the stretching on the shoulders. Hold and breathe.

II MOVEMENT
No kicks or punches. Just movement, generating body heat.

standing forward bend, hanging pose Rope Skipping Simulation
Float side to side, back to front, fists at eye level. Float like a butterfly. Weave...duct...move. Make sure you hover and not really jump. Keep the impact as minimal as possible. 3 mins.

III PUNCHES

jab Jab
While being nimble with the 2 feet, throw a jab with the left. It's just a jab, designed to stun and calculate reach. It's a shoulder to fist movement. Repeat 10x. Other side. Then Float to recover.
straight punch Straight Punch ()
Continue floating with the left leg in front and right fist at eye level. Now we deliver a Straight Punch. With the right shoulder pulled back, right foot pushes against the floor, transmits the force throught the pelvis, building up momentum, up to the shoulder as it swings forward with that devastating punch! This is the same punch that knocked-out Pacquiao when he fought against Marquez. Say 'Uch' when you throw the punch. Repeat 10x. Other side. Then Float to recover.
uppercut Uppercut ()
Continue floating with the left leg in front and right foot behind. We deliver an Uppercut with the right fist. Right shoulder pulled back, left fist at eye level, right foot pushes against the floor, transmits the force throught the pelvis, building up momentum, up to the shoulder as it swings from below going up for the sternum. Say 'Uch' when you throw the punch. Repeat 10x. Other side. Then Float to recover.
Jab, straight punch and uppercut Jab, Straight Punch and Uppercut Combination ()
First we throw the Jab, followed by the Straight Punch with an Uppercut to finish. Get nimble with our feet. Find our range. Size up the guy in front. Now, left Jab...right Straight...left Uppercut...float. Say 'Uch' when you throw the Straight and Uppercut. Repeat 10x. Other side. Then Float to recover.
Chi Circle Chi Circle (for static recovery)
Straddle stance with open palms by your hips. Grab that space in front of you and with all your muscles flexed, try to round it into a positive energy ball. Make it more compact. Engage more of your muscles, rounding it further, making it smaller, more dense, heavier. Place it near your sternum and with a loud "Ouc", push it out into the free world.

IV KICKS
We don't just throw our feet into the air for kicks. We do it the traditional way.

Jab Kick Jab Kick ()
Fighting stance, left leg forward, right leg behind, fists at eye level. Nimble feet. Setup step with the right foot, putting 80% of body weight there, lift the left foot and thrust it forward like a jab. Repeat 10x. Other side. Then Float to recover.
Front Kick Front Kick ()
Fighting stance, left leg forward, right leg behind, fists at eye level. Nimble feet. Setup step with the left foot, putting 80% of body weight there, lift the right foot and thrust it forward. Right foot should be at knee level when it passes the left foot. Say 'Uch' when you throw the kick. Repeat 10x. Other side. Then Float to recover.
Knee Knee ()
Nimble feet on fight stance. Setup with left foot and grab the ball. Pull the ball ball as you thrust your right knee up into the ball. Say 'Uch' when you throw the knee. Repeat 10x. Other side. Then Float to recover.
Kick and Knee Combination Kick and Knee Combination ()
Let us integrate the jab kick, front kick and the knee. Fighting stance and be nimble. Throw the left jab kick, followed by the right front kick. As you step back, grab the ball and pull the ball towards you to meet a surging right knee. Say 'Uch' when you throw the Front Kick and the Knee. Repeat 10x. Other side. Then Float to recover.
Chi Circle Chi Circle (for static recovery)
Straddle stance with open palms by your hips. Grab that space in front of you and with all your muscles flexed, try to round it into a positive energy ball. Make it more compact. Engage more of your muscles, rounding it further, making it smaller, more dense, heavier. Place it near your sternum and with a loud "Ouc", push it out into the free world.

V COOL DOWN STRETCH
We start cooling down by stretching the body parts we worked on.

side lunge stretch Side Lunge Stretch ()
From the front of the mat, jump to your right side along the mat, feet about one leg length apart. Exhale, bend the left knee, placing both hands on the left knee and gradually sink down to your safety edge. Inhale, come back up with straight legs. Do the other side on the next exhale.
heal lunge stretch Heel Lunge Stretch ()
From the front of the mat, jump to your right side along the mat, feet about one leg length apart. Exhale, bend the left knee, placing both hands on the floor and gradually sink down to your safety edge while the right foot turns on its heel. Inhale, come back up with straight legs. Do the other side on the next exhale.

VI PRANAYAMA
We replenish our body with energy by doing a powerful breath control exercise.

Alternate Nose Breathing Alternate Nose Breathing ()
Empty the lungs, right thumb cover the right nostril and inhale through the left nostril. Fully inflate the lungs and hold. Close the left nostril with the 2 index fingers and exhale to the right nostril. Empty the lungs and hold. Inhale to the right and exhale to the left. Repeat.

VII MEDITATION
Meditation brings the asana (body combat) and pranayama to a close.

Meditation Meditation ()
Come to your most comfortable seated position and keep your back vertically aligned, crown of the head reaching up. Normal breath and observe body parts without reacting to them. Focus your attention to the top of the head and observe it without reacting. What sensation is present? Does it feel tired? Does it feel wet? Is it pulsating? Does it feel like it's expanding? or contracting? Just observe while keeping the balance of the mind...remaining equanimous and centered. Focus on the forehead and keep inching your attention down, scanning your body without judgement or reaction.
(Silence...let them proceed on their own and internalize. Stay here not less than 5 minutes)
Bring your attention back to the breath. Roll your eyes, wriggle your fingers and put your hands together in front of your forehead...for positive thoughts. Bring your hands in front of your lips...for speaking your truth. Place your palms by your chest...for having a compassionate heart. Namaste everyone. Session is ended, go in peace.

Class Instruction Ends Here


--- TheLoneRider

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Google Map Cebu City, Philippines

tourist attractions in Cebu City tourist attractions
  • Tops in Cebu City Tops - hilltop offering panoramic view of the city
  • Taoist Temple in Cebu City Taoist Temple - temple on a hillslope in Lahug with panoramic view of the city
hotels in Cebu City hotel
  • Hostel Seven Cebu - newly opened, resto/bar, central location, solo/group travellers
    Juana Osmeña Street, Cebu City
  • S Hotel Cebu S Hotel & Residences - new hotel, luxury rooms, central location
    827 M. Velez corner Andres Abellana St.
cafes in Cebu City resto / cafe / bar
  • Fujinoya Fujinoya - new and refreshing twists to Western style desserts using Japanese techniques
    Wilson St., Lahug, Cebu City - tel. 888.6075
  • Bad Boys Wingz Bad Boys Wingz - Buffalo Wings, unique versions of sauces! Great service, accommodating staff, bad boys vibe
    Kasambagan, Cebu City | (032) 415 4811
yoga in Cebu City yoga
  • Love Yoga World Love Yoga World - yoga studio
    11/fl, Skyrise 2 Tower, IT Park, Lahug, Cebu City
  • Yoga Now Yoga Now - first Yoga and Wellness studio in Mactan offering daily Yoga Classes
    at The Yacht Club Mactan
mountain biking in Cebu City mountain biking
  • Cebu Mountain Bike Adventure Cebu Mountain Bike Adventure - MTB tours, bike sales and repairs. Bed and Breakfast + Resto Cafe + wifi
    1298-b V.Rama Ave, Guadalupe, Cebu City | 0942.959.7451

More Information about Cebu City

Suggested Destinations in Cebu

  1. Camotes Islands - caves, beaches
  2. Cebu City - rich in culture and history, 2nd largest city in the Philippines
  3. Moalboal - amazing coral reef system, sardine bowl, deep drop-off for freediving
  4. Oslob - Butanding (whale shark) watching
  5. Bantayan Island - long stretch of fine white sand beach, Virgin Island for snorkeling
  6. Malapascua Island - divers' paradise for seeing the rare Thresher Shark
  7. Cantabaco Cave - Toledo
  8. Barile Waterfalls - Barile
  9. Whale Shark Tour - Oslob
  10. Carcar - chicharon and lechon in public market



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Aug 24, 2015

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 Cebu City

Cebu Hotel

Cebu City hotel
S Hotel & Residences

new hotel, luxury rooms, near Capitol

Resto / Cafe

Cebu City Japanese restaurant, coffee shop
Fujinoya Cafe

Japanese restaurant
coffee shop



Mountain Bike Tours

Cebu Mountain Bike Adventure
Cebu MTB Adventure

bike tours
sales | repairs
bed & breakfast
resto | cafe


Cebu Yoga

Cebu yoga studio
Private Yoga Sessions
with Jeanne Torrefranca





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