Evergreen's Knockout Workouts! by Julia Evergreen Keefer, Ph.D. ( Copyright 2005) These Web sites are just teasers; for detailed choreography or the instructional manuals, contact <firstname.lastname@example.org>
These are non-combat, group fitness classes based on dance and martial arts for all levels, but particularly intermediate/advanced.
KNOCKOUT CARDIO CORE is an aerobic gut-and-butt class combining belly dance isolations and Latin moves with intense core conditioning with the Stability ball and body bar, and wrestling holds and squeezes to provide an aerobic workout that also increases muscular endurance in the core muscles and inner thighs.
KNOCKOUT STEP/SLIDE/STRIDE is a cross-training (either step and sculpt, or slide and strike) steady state cardio and muscular endurance class using the Step, the Slide, arm and leg weights, with the option of a light punching bag, designed to achieve cardiorespiratory training and full body conditioning with a funky 4/4 rhythm.
KNOCKOUT BALLET 'N BOX is an aerobic/anaerobic combination of basic ballet barre with traditional kickboxing choreography designed for a dance studio (with a good floor that allows jumps and turns), or a swimming pool where buoyant equipment on hands and feet increase training effects of punches and kicks, as well as ballet barre.
EVERGREENENERGY is a fluid stretch/sculpt/meditate class using therabands and the EvergreenEnergy band to tone muscles, particularly at the end range in unconventional positions to increase static strength and dynamic flexibility, with a Hawkins/Duncan modern dance base for recovery moves, and a meditation section based on Evergreen's 13 energy centers.