Jump for Joy with This Leap Year HIIT Workout

This quick workout takes less than 20 minutes and can be done almost anywhere. You’ve got two goals: Maximize your calorie burn, Train your fitness for more intensity, High Intensity Interval Training (HIIT) maximizes your calorie burn by keeping your heart rate high enough during the workout that your body burns calories long after you’re done exercising.

This workout pushes your upper body, lower body and core with high intensity so you get the benefits of high-performing cardio with an all-over body benefit that’ll make you jump for joy.

1. Air Squats

Start with your feet shoulder width apart, toes facing forward or slightly turned out.  Make sure that your core is braced, chest up, eyes forward. Start by lowering your butt to knee height (or below if comfortable), your knees should track over toes. Drive through your feet to return to standing position.

The goal: Perform the move for 30 seconds, and then rest for 15 seconds.

2. Push-ups

Start with your hands on the floor outsides of your chest, fingers forward, elbows inward to 45 degrees. Your feet should be hip width apart, core tight, and be sure to squeeze your glutes. Keep your eyes down, long, flat back in a straight line from your head to your heels. Begin to lower your chest to floor, and then push through your hands to lift your upper body back to starting position.

The goal: Perform the move for 30 seconds, and then rest for 15 seconds

3. Mountain Climbers

Start with your hands on the floor, stacked under elbows and shoulders, fingers forward. Your feet should be hip width apart, core tight, squeeze glutes. Keep your eyes down, long, flat back in a straight line from your head to your heels. Alternate driving one knee in towards your chest at a time, extending that same leg, and then switching to the other side and repeating.

The goal: Perform the move for 30 seconds, rest for 15 seconds.

Prioritizing frequent, intense workouts while neglecting rest days can not only lead to diminishing performance returns with your fitness, but can also leave you open to injury, fatigue, or burnout, as SELF recently reported.

The more intense the workout, the more important the warm-up is. It’s kind of like prepping your nervous system as well. If your body is not ready for that work, the outcome could be injury, or your performance can suffer.

Limit your HIIT to one or two workouts a week, and make sure you’re balancing them with plenty of easy workouts—as well as at least one straight recovery day per week.

Real To Reel // Laap Sau Practical Application 

From the WSLVT Chi Sau Workshop this week as part of our Weekly GTA Wing Chun Meetup on Tuesday, June 18th 2024.

Throughout this evening we worked fundamental Lin Siu Dai Da actions through Chi Sau and then their practical applications.
Here we work Laap Sau to ward off and spread away the interfering action as well as employing Je Lik (borrowing force) to exploit aggression and momentum.

Feed your mind.
Fuel your fist.

#TEAMS3VT #S3VTWSLVT #WSLVT 
#vingtsun #wingchun #vingtsuntoronto #wingchuntoronto #vingtsuncanada #wingchuncanada #Toronto #Canada #wingchunmeetup #communitybuilding #martialarts #fightingarts #skills #coach #trainer
One of the greatest gifts that #WSLVT has given has been of community.
Within our own immediate community, friends, and family around the world. 

Humbled, honoured, and proud of the great character and skill of #TEAMS3VT

#S3VTWSLVT #WSLVT #WSLVTCANADA 
#Toronto #vingtsun #wingchun #vingtsuncanada #wingchuncanada #martialarts #fightingarts #communitybuilding #family
Real To Reel // Laap Da (Chi Sau Training)

From the WSLVT Chi Sau Workshop this week as part of our Weekly GTA Wing Chun Meetup on Tuesday, June 18th 2024.
Drilling the fudamenal action of Laap Da from concept, to construct, to fundamental application. 
Breaking it down to its simple components.

We covered several of the fundamental Lin Siu Dai Da actions tying them all together for practical, dynamic application.

Feed your mind.
Fuel your fist.

#TEAMS3VT #S3VTWSLVT #WSLVT 
#vingtsun #wingchun #vingtsuntoronto #wingchuntoronto #vingtsuncanada #wingchuncanada #Toronto #Canada #wingchunmeetup #communitybuilding #martialarts #fightingarts #skills #coach #trainer
Real To Reel // Paak Da (Chi Sau Training)

From the WSLVT Chi Sau Workshop this week as part of our Weekly GTA Wing Chun Meetup on Tuesday, June 18th 2024.
Drilling the fudamenal action of Paak Da from concept, to construct, to fundamental application. 
Breaking it down to its simple components.

We covered several of the fundamental Lin Siu Dai Da actions tying them all together for practical, dynamic application.

Feed your mind.
Fuel your fist.

#TEAMS3VT #S3VTWSLVT #WSLVT 
#vingtsun #wingchun #vingtsuntoronto #wingchuntoronto #vingtsuncanada #wingchuncanada #Toronto #Canada #wingchunmeetup #communitybuilding #martialarts #fightingarts #skills #coach #trainer
Real To Reel // Taan Da

From the WSLVT Chi Sau Workshop this week as part of our Weekly GTA Wing Chun Meetup on Tuesday, June 18th 2024.
Drilling the fudamenal actions of Taan Da from concept, to construct, to fundamental application. 

We covered several of the fundamental Lin Siu Dai Da actions tying them all together for practical, dynamic application.

Feed your mind.
Fuel your fist.

#TEAMS3VT #S3VTWSLVT #WSLVT 
#vingtsun #wingchun #vingtsuntoronto #wingchuntoronto #vingtsuncanada #wingchuncanada #Toronto #Canada #wingchunmeetup #communitybuilding #martialarts #fightingarts #skills #coach #trainer
Thank you to everyone that attended and  participated in lasts night's Chi Sau Workshop as part of our Weekly GTA Wing Chun Meetup.
An honour to share knowledge and skillsets.

Great work and people.

#TEAMS3VT #S3VTWSLVT #WSLVT
#vingtsun #wingchun #martialarts #fightingarts #communitybuilding #Toronto #GTA
We're excited to kick off weekly classes in Barrie, Ontario with Coach Sam Tran of S3VT North : System / Science / Skills Ving Tsun this Sunday, June 9th at 9:30am!

Sam is an incredibly skilled and knowledgeable WSLVT practitioner that approaches training and teaching with passion, conviction, and attention to individual needs and details.

There's been some great interest so be sure to enroll at:
s3vtnorth@gmail.com

Address:
Peggy Hill Team Community Centre - Activity Room 1
171 Mapleton Ave
Barrie, ON, Canada

#TEAMS3VT #S3VT #S3VTWSLVT #WSLVT 
#vingtsun #wingchun #martialarts #fightingarts #barrie #canada
We are excited to host weekly Wing Chun classes with Coach Sam Tran starting Sunday, June 9th!

Wing Chun is a simple, direct, efficient, and practical martial art that works with and for one.
Our goal is to share a great martial art that builds skills, fitness, and community for one and all.

Register and enquire at: s3vtnorth@gmail.com
Every Sunday from 9 - 10:30am
Peggy Hill Team Community Centre
Activity Room 1
Barrrie, ON, Canada

Follow S3VT North : System / Science / Skills Ving Tsun at:
FB Page: https://www.facebook.com/profile.php?id=61560075476704
IG: https://www.instagram.com/s3vtnorth/

#TEAMS3VT #S3VTWSLVT #S3VTNORTH #WSLVT
#wslvtworldwide #vingtsun #wingchun #vingtsuncanada #wingchuncanada #martialarts #fightingarts #communitybuilding #fitness #training #Barrie #Canada
Excited to announce our family is expanding...
S3VT North : System / Science / Skills Ving Tsun by Coach Sam Tran!

Sam is one of our esteemed, highly skilled and knoweldgeable instructors based in Barrie, Ontario, Canada.
Sharing our great system with the region to build community, skills, fitness, and practical skills through WSLVT.

Click here to say hello and follow the Page and Instagram accounts:
FB Page: https://www.facebook.com/profile.php?id=61560075476704
IG: https://www.instagram.com/s3vtnorth/
Real To Reel // Focus Mitts Training • Taan Da

Introducing, explaining, and demonstrating the fundamental aspects of how we can practice Taan Da with the focus mitts to our extended family at @kungfualmeria

Great work by @gabr1el_siles to pick it up quickly.

#TEAMS3VT #S3VTWSLVT #WSLVT
#wslvtworldwide #vingtsun #wingchun #martialarts #fightinarts #training #communitybuilding