How to Turbo Kickcandacechumchal-heeneyse-portfol.weebly.com/... · Introduction v Welcome to Turbo...

How to Turbo Kick®

By Candace Chumchal-Heeney

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 ............................................................................................................... 11

Kicks ................................................................................................................... 18

Signature Moves ................................................................................................. 24

Abdominals, Quadriceps, and Chest Moves ....................................................... 27

Conclusion .......................................................................................................... 32

Glossary .......................................................................................................................... 33

Index ............................................................................................................................. 39

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 1998. 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 www.championusa.com. 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 www.turbokick.com. If you do not have

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.

All words appearing in italics can be found defined in the Glossary beginning on page 33.

Champion 360° Max

Support™ Sports Bra

New Balance WX871 Cross

Trainers

Turbo Kick® Pants

Turbo Kick® Shirt

Chapter 1

Components of Turbo

Kick®

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.

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.”

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 1.1: The Jab

Figure 1.2: Side Push

Kick


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 hip-

hop 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.

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.

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 1.3: Side View of

the Squat

Figure 1.4: The Crunch

Figure 1.5: The Push-

Up


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.

Chapter 2

Turbo Kick® Technique

and Moves

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.

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.

Keep elbows unlocked when throwing punches. Locking your elbow could cause injury

to the arm and elbow.

12 How to Turbo Kick

Form

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.)

Figure 2.1: Open

Hand

Figure 2.2: Closed

Hand Figure 2.3: The Fist


Form

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.)

Figure 2.4: Ready Stance


Form

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


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.)

Figure 2.7: Ready

Stance

Figure 2.5: Ready

Stance

Figure 2.6: The Jab


Form

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.

Figure 2.8: Ready Stance Figure 2.9: Front View of

The Cross Figure 2.10: Ready Stance


Ready Stance Figure 2.12: Side View of

The Cross


Ready Stance


Technique


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

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.

Figure 2.14: Ready Stance Figure 2.15: Fist

Rotation of The Hook

Figure 2.16: Full Rotation

of The Hook


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


Form (cont’d)

Kicks

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.”

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)

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

Keep knees soft when performing kicks. Hyperextending your knee could cause injury to

the leg and knee.


3. Simultaneously pull arms down toward back leg and raise back leg into a 90 degree

angle. (Refer to Figure 2.26.)

Form

Form (cont’d)

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.

Figure 2.25: Ready

to Strike Figure 2.26: The Strike

Figure 2.27: Side

View of Ready to

Strike

Figure 2.28: Side View

of The Strike


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

Round House

Figure 2.29: Kicking

Leg Chamber

Figure 2.30: Front Push

Kick Figure 2.31: Kicking Leg

Chamber


of Kicking Leg

Chamber

Figure 2.33: Side of

Front Push Kick


of Kicking Leg Chamber


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



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


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



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.)


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


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



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.)


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


Form (cont’d)

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.)

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


Form

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.)

Figure 2.51: Right Arm

View of W Guard

Figure 2.52: Left Arm

View of W Guard


Form

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.

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.)

Figure 2.53: Ready

Stance for Zig Zag

Figure 2.54: Left

Zig Zag

Figure 2.55: Right

Zig Zag

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.


Form

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.

Figure 2.56: Ready

Stance for The Wheel

Figure 2.57: Left

Wheel

Figure 2.58: Right

Wheel

Keep knees right above ankles. If your knees are sticking out in front of your ankles, you

could cause injury to the knees.


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


of Ready Stance for

Squat


of Squat


of Ready Stance for

Squat


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.)

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

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 (cont’d)

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.)


of Ready Stance for

Lunge


of Forward Stance for

Lunge

Figure 2.71: Side

View of Lunge


of Ready Stance for

Lunge

Keep a light touch on the back of the head. Pulling on the head and neck will cause

injury to the neck.


Form

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.)

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

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.


Form

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.

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

Glossary

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.


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.

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.

Index

Index 41

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


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

Index 43

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