Fitness programs

Cardio Kicking Fit

Our classes are open to men and women ages 12 and up who are ready to start living a healthier and happier life. No experience necessary.

It is a combination movement from Karate, Tae Kwan Do and Kick-Boxing, our programs is considered a low- or high-impact, high-intensity workout. Students will be learning different body parts’ stretch, rope skipping skill, body balance as well as punching, kicking and self-defense techniques etc. Classes give both a great aerobic and anaerobic workout and will also develop speed, flexibility, strength and co-ordination.

Content :

  • Fitness and coordination training
  • Punch -jab/ cross/ hook/ upper-cut/ back-fist/ knife-hand
  • Kick – front kick/ roundhouse kick/ side kick/ back-kick/ hook kick/ hammer kick
  • Target Training – punching & kicking target
  • Defense and attack
  • Duck and sliding techniques
  • Circuit training

You can set your own private groups, dates and times for training, we can cater our private lessons to suit the requests of a group.


Cardio Kicking Fit
2 classes per week
Per Month
Teens to Adult (12+ years old)
Tue & Fri – 6:00-7:00pm
GST included

The Borg Rating of Perceived Exertion (RPE) below is a way of measuring physical activity intensity level. Perceived exertion is how hard you feel like your body is working. It is based on the physical sensations a person experiences during physical activity, including increased heart rate, increased respiration or breathing rate, increased sweating, and muscle fatigue. Although this is a subjective measure, a person’s exertion rating may provide a fairly good estimate of the actual heart rate during physical activity.
Borg RPE scale © Gunnar Borg, 1970, 1985, 1994, 1998

RPE (Perceived Exertion Chart)

10 Max Effort Activity (completely out of breath, unable to talk)
9 Very Hard Activity (can speak only one word at one time)
7-8 Vigorous Activity (Out of breath, can speak a sentence or two)
4-6 Moderate Activity (can still carry a conversation)
2-3 Light Activity (Breathing is easy)
1 No Activity