Our range of fitness courses give YOU the choice
of how YOU want to get in shape and stay in shape!

Black Belt Fit

Black Belt Fit is a new fitness program at Kang’s Black Belt Academy. It is an evolution and extension of the Cage Fitness program that has been taught at Kang’s for the last seven years. Cage Fitness is originally designed to be a 30-minute strength and conditioning fitness class. Cage is structured with five-minute rounds of seven or ten functional exercises with short one minute breaks in between rounds. Black Belt Fit extends Cage by starting with a ten-minute round of dynamic stretches before the Cage rounds and another 10-minute round of static stretches after the Cage rounds. There are three main benefits from performing dynamic stretches before the workout. First dynamic stretches mimic the activity about to be performed physically and mentally preparing you for the workout. Dynamic stretches also raise the muscles’ core temperature, and lastly it improves the range of motion around the joints. After the last Cage round a 10-minute series of static stretches is then performed. The main benefit of static stretching is improving flexibility long term. Performing these stretches at the end as opposed to the beginning of the Cage rounds is more effective because muscles are warm. It can relieve cramping that may have occurred during the workout. Finally, static stretches are more relaxing in that you stretch and hold muscles at the same time taking deep breaths. This allows the body to cool down.

Since Kang’s began teaching Cage Fitness, it has been a integral part of my Tae Kwon Do training. Advancing in Tae Kwon Do, performing more advanced techniques, kicks and board breaks, required maintaining a consistent minimum level of fitness, flexibility, and stamina. This was more evident as I got older. What was also evident was that it became harder to jump straight into a Cage workout without properly warming up. After the Cage workout my muscles felt better by spending several minutes stretching and holding them. I felt more flexible walking away from class. The dynamic and static stretches are equally as important as the five rounds of Cage. This evolution and extension makes Black Belt Fit a more well-rounded strength and conditioning program with benefits short and long term.

Black Belt Fit Session Breakdown – total time ~50 minutes

• Dynamic Stretches 10 minutes
• Warm Up Round (7/10 exercises) 5 minutes
• 30 sec bonus exercise & 30 sec cool down OR 60 sec cool down
• Lower Body Round (7/10 exercises) 5 minutes
• 30 sec bonus exercise & 30 sec cool down OR 60 sec cool down
• Upper Body Round (7/10 exercises) 5 minutes
• 30 sec bonus exercise & 30 sec cool down OR 60 sec cool down
• Combination Round (7/10 lower and upper body exercises) 5 minutes
• 30 sec bonus exercise & 30 sec cool down OR 60 sec cool down
• Core Round (7/10 exercises) 5 minutes
• 30 sec bonus exercise & 30 sec cool down OR 60 sec cool down
• Static Stretches 10 minutes

Zumba Toning

For Zumba fans who want to add strength training and serious body-sculpting to red-hot rhythms! Tone all of the traget zones, including arms, abs & thighs. Burn tons of calories, while toning and strengthening legs, arms & glutes!