Kinder Kids: Ages 4-6 (Carroll location only)
Our Kinder Kids classes are a great way for children to get introduced to the Martial Arts.  Focus, listening, respect, and discipline are stressed in order to develop a child’s basic learning skills.  The exercise and physical fundamentals are challenging and a great way for kids to gain flexibility, balance, coordination, and strength.  We understand the importance of fun and variety to maintain high interest and participation. 

Mixed Martial Arts Concepts: Ages 14-Adult
JKD/FMA (Jeet Kune Do/Filipino Martial Arts)-- Training in Jeet Kune Do concepts (Bruce Lee's system) along with Kali/Escrima/Arnis of the Filipino Martial Arts is available as a group class in Carroll and as private classes in Urbandale.  Within the JKD portion, you will learn the R.A.T. system made famous by Paul Vunak for the Navy Seals in the early 90's. This is Rapid Assault Tactics, and very effective when you need to sto the threat immediately. R.A.T. is broken into 3 phases: Entry, Pressure, and Termination. FMA is Filipino Martial Arts, which teaches Blade, Stick, and Empty Hand. I was once told that "to learn how to defend against a knife attack, you first have to learn how to FIGHT with a knife"...this is so true. This class will teach you how to effectively fight with a stick or knife, thereby enabling you to effectively DEFEND against an attack involving a stick or knife. Both the JKD and FMA develop many attributes, such as.... timing, balance, quickness, speed, good footwork, good body mechanics, sensitivity, flow, line familiarization, and much more.

High Intensity Training "HIT" Conditioning!  Available at the Urbandale Gym.
The HIT Conditioning is a program offering a variety of drills to keep your body moving and  improving!!  The HIT Class includes:

Kardio Kickboxing:
Kardio Kickboxing is a hybrid of boxing, martial arts, and aerobics that offers an intense cross-training and total body workout.  Improve strength, muscle tone, endurance, and reduce body fat and stress levels.  It blends a mixture of high-power exercise routines that strengthen the body and mind, decrease stress, and hone reflexes and coordination while increasing endurance and cardiovascular power.  As reported by the American Council on Exercise, kickboxing burns an average of 500-800 calories an hour!  Kardio Kickboxing will give you the results you have always wanted!

Pilates & MORE! with Jo
(Carroll Gym only)

Dramatically improve the way your body looks, feels, and performs with Pilates exercise…

“After 10 sessions you’ll FEEL a difference, after 20 sessions you’ll SEE a difference, and after 30 sessions, you’ll have a new body.”
           (Joseph Pilates, creator of the Pilates Method)

Pilates exercise is designed to:

·   Create flat abs, slender thighs and a strong back
·   Develop optimal “core” control
·   Increase flexibility, agility and strength
·   Improve posture, balance and coordination
·   Help you in your weight loss goals
·   Provide a refreshing mind-body workout

Pilates exercise will stretch, strengthen, tone, relax, and energize the body in a short amount of time.

Excellent program for new moms, sports enthusiasts, and for those just wanting to get back into a fitness routine! 

Ladies Self Defense Workshops:
One Saturday or Sunday  per Quarter
This Two/Three hour workshop will teach simple, direct, and effective self defense when faced with potential sexual assault.  You will leave with greater self confidence and a better understanding of what really happens during an altercation and exactly what you can do against a physically stronger attacker. 
Feel more empowered in a so called “Man’s World”.  Simple, Direct, and Highly Effective Tactics.  The best way to learn self defense is to practice it, not just listen to it or watch a demonstration.