Champs Camp Marbella

Happy new year from . My new venture and home to those who want to better themselves in every way shape and form. 💪🏾🔥

We welcome anyone from any background to better themselves both physically and mentally in an environment that’s positive and fun. 🙌🏾

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DM me for more information about the classes and how to get involved. 📩

🥊🙌🏾

Fit Friday Episode 08

Today’s Workout is an advanced workout based on 5 power exercises put into a circuit.

The exercises are:
1. Clap pushup or Superman pushup (more advanced)
2. Kneeling Plyo jump to tuck jump
3. 2 metre bear crawl and back
4. Crouch plyo pushup
5. Standing broad jump

You must perform the circuit of exercises in a pyramid format starting with 10 reps, then 8,6,4 and finally 2reps. Have 30 seconds rest in between each exercises and 60seconds rest in between each circuit,

Attack each exercises with 100% intensity to match the power theme of the workout and enjoy yet another fit Friday 💪🏾

GOOD MORNING! 🌅 In the current climate we need to enlist the help of endorphins to give us that Friday feeling. So here they are!

Join in on today’s Fit Fridays circuit:

1️⃣ 50x Air squats
50x Wide-grip press-ups
50x Sit-ups
50x Burpee/Stand to attention
50x Tricep press-ups
50x Split jumps
50x Walking planks
50x Dorsal raises

2️⃣ 40x Air squats
40x Wide-grip press-ups
40x Sit-ups
40x Burpee/Stand to attention
40x Tricep press-ups
40x Split jumps
40x Walking planks
40x Dorsal raises

3️⃣ 30x Air squats
30x Wide-grip press-ups
30x Sit-ups
30x Burpee/Stand to attention
30x Tricep press-ups
30x Split jumps
30x Walking planks
30x Dorsal raises

4️⃣ 20x Air squats
20x Wide-grip press-ups
20x Sit-ups
20x Burpee/Stand to attention
20x Tricep press-ups
20x Split jumps
20x Walking planks
20x Dorsal raises

5️⃣ 10x Air squats
10x Wide-grip press-ups
10x Sit-ups
10x Burpee/Stand to attention
10x Tricep press-ups
10x Split jumps
10x Walking planks
10x Dorsal raises

It should take you around 40 minutes to complete. Have a great workout. Happy Friday!

Welcome back to Fit Fridays! Make some room for Sunday’s Easter eggs 🐣🍫 with a full body workout courtesy of .

All you need is a set of dumbbells and an exercise mat.

Round 1. Complete 30 reps of each exercise. If you have to split them up into more manageable mini-sets (eg. 3 sets of 10) then do so.
Rest for 2-3 minutes between rounds.

Round 2. Complete 20 reps of each exercise.

Rest for 2-3 minutes between rounds.

Round 3. Complete 10 reps of each exercise.

The exercises:

1. Front squats
2. Single arm overhead swings (15-10-5 reps on each arm)
3. Shoulder press
4. Bent over double arm row
5. Shoulder shrugs
6. Bicep curls
7. Tricep kickbacks
8. Burpee jumps
9. Pushup complex (1x wide/1x narrow)
10. Sit ups

Choose dumbbells between 5-15kg depending on your own personal strength and fitness. Make it a challenge, but not so heavy that you lose form.

Earn those Easter Eggs. Have a GOOD Friday!

Fit Fridays is back! Apologies for last week’s absence, but today we’re back with eight rounds of themed shadow boxing for you all! 🥊

R1. Jab. How unpredictable can you be with only your jab? Get creative! Look to the body and the head. Throw singles...doubles...trebles! Vary the speed and intensity of your jabs to always keep your opponent guessing. Jab is 🔑!

R2. Straight shots only. Keeping it simple but effective. Add your backhand to the jab you practiced in R1, but mix it up. There’s no end to combinations you can muster to keep your opponent at range!

R3. Slip and counter. Slipping your opponent’s shot shifts your weight (and your power) onto your front (or back!) leg and sets you up to counter. Remember, the window of opportunity isn’t open for long. So be quick with those counters!

R4. Everything off the lead hand. Measure range, score points and prod your opponent into committing with the most versatile shot in the book. Use your lead hand to set up your combinations. Remember: lead hand doesn’t necessarily mean just a straight jab to the head 😉.

R5. Catch and counter. A -inspired manoeuvre. Defend your opponent’s short/mid-range bent-arm attack without having to adjust your feet. Counter with a single shot at first, then develop into any combination that flows.

R6&7. Free rounds. Time to put everything you’ve worked on so far into practice. Mix it up. Don’t be predictable. Imagine this is the real thing.

R8. The round. Time to let your hands go and empty the tank. Throw two straight shots, then four, then six until you reach ten. Then go back to the start. Do this at speed until the bell rings. Last round. Let’s work!

🦠🔒 Let’s let off some quarantine steam! Here is your latest - a special lockdown episode.

Today’s workout is specifically designed for limited space and limited equipment. All you need is a skipping rope, a stopwatch and your body weight!

Lockdown Circuit

Five exercises that make up one round:

1. High tempo shadow boxing
2. Speed skipping
3. Burpee jumps
4. Pushups
5. Walking plank

Complete each exercise as listed above using Tabata intervals of 20 seconds work followed by 10 seconds rest. Complete two twenty second intervals on each exercise.

Once you’ve done all 5 exercises and completed 10 intervals using the Tabata method, you’ve competed one round of the circuit. Rest between rounds ought to be 2-3 minutes for beginners and 1 minute for advanced trainers.

Beginners: 1-2 rounds
Advanced: 3-5 rounds

Shake off the cabin fever. Enjoy your workout!

For anyone who loves boxing and wants to take a trip to the Costa Del Sol, look no further than Champs Camp Marbella. ☀️🏝🥊
We offer all inclusive packages that includes your training, meals and accommodation (based on 4-5people sharing an apartment).

Whatever level of boxing you’re at, we offer a high quality boxing program at and a strength and conditioning program at Train Marbella during your stay. We also host fun outdoor activities during your stay as part of your downtime. Welcome to Champs Camp Marbella.🇪🇸🥊