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Combat Cardio with Nicola Bailey
45min Wednesday at 8:45 am
Combat Cardio is a dynamic and empowering fitness class designed to improve your overall physical fitness.
This high-energy class focuses on enhancing your strength, coordination, and reaction time in a fun and engaging environment suitable for all fitness levels.
Why You’ll Love This Class
- Improve strength, coordination, and reaction time.
- Gain confidence in handling physical confrontations.
- Suitable for all fitness levels – no prior experience needed.
📍 Please note: While we finalize our full gym transformation, only our studio space is open. Bathrooms are available, but there are no showers or changing rooms at this time.
Class Structure
Check-in, Warm-up & Mobility Drills (10 minutes)
Our instructor will welcome participants, assess any modifications needed. Includes dynamic movements, mobility exercises, and light conditioning to prepare your body for the techniques ahead.
Techniques, Skills, and Workout (30 minutes)
Basic Strikes
Punches: Jabs, crosses, hooks, and uppercuts are fundamental punches taught in the class. These are performed with proper form, focusing on twisting the body and using the core for power.
Kicks: Front kicks, roundhouse kicks, sidekicks, and back kicks are common. These kicks help improve cardiovascular fitness and leg strength.
Lower Body Movements
Knee Strikes: Participants learn to drive their knees up, which helps improve coordination and balance.
Lunges: Used as part of the workout to enhance strength and flexibility.
Combinations
Advanced Combinations: Once the basics are mastered, participants learn to combine different punches and kicks into sequences, such as a jab-cross-hook followed by a roundhouse kick.
Core and Functional Training
Core Engagement: Every track in the class involves core training, equivalent to performing about 1,700 crunches.
Functional Moves: Squats and push-ups are also integrated to provide a full-body workout.
Cool-down & Reflection (5 minutes)
A guided stretch and review of the techniques learned during the class.
I am a black belt in Brazilian Jiu Jitsu with Gracie Barra Cascais and also help teach children.
My experience in the fitness industry spans 15 years and includes:
- Teaching Les Mills Body Combat and Core, Spinning, HIIT, Circuits, Aerobics, and Cardio.
- A Personal Trainer for 7 years working with many clients on strength training and weight loss.
- Four years experience in Barra Fit classes involving a cardio circuit, jiu jitsu, self defence drills and bag work.
- Also, female self defence and jiu jitsu classes.
Open Hours
- Mon-Sat Open for Appointments, Classes, and Events.
- More hours coming soon.