Hamil Kerr Parkinson's Fitness Class routine

Hamil Kerr Parkinson’s Fitness Class Saturday, June 14, 2025

GTKY question – one word that describes what you get out of these Saturday classes. 

Micro warmup – 7 minutes, get blood flowing, self-check

LET’S GET MOVING!!!!

2-MINUTE JOG IN PLACE (GET THOSE KNEES UP)
Boxing – 8, 2 minute sessions (hydrate, hydrate, hydrate)

1. jab/cross
2. jab/cross/hook
3. jab/cross/ hook/cross
4. jab/cross/hook/cross/upper cut
5. cross/hook/cross
6. hook/cross/hook
7. 8, 20 seconds on/10 seconds off – Jab / Cross (tabata drill)
8. 2 minute knockout – jabs / crosses / hooks / upper cuts /
   slip / bob and weave / MOVE!!!

Strength training – 1 minute each

1. bicep curl / high knees
2. squat / overhead press (knee extension if in the chair)
3. reverse lunge (or tab back) lateral raise
4. hammer curl / heel tap
5. tricep kick backs / heel raise
6. “T” arms / “Y” arms / “I” arms/ two steps to the side between each combination

Core work – 1 minute each (in chair)

1. hold one weight over head / high knees
2. hold one weight at chest and rotate
3. Hands behind head (like a hammerhead shark) – bend side-to-side
4. Flutter kick
5. Lift and lower legs (only a few inches off the ground)
6. “C” crunch – bring both knees into chest / extend legs out a few
   inches off the ground

2-MINUTE JOG IN PLACE (GET THOSE KNEES UP)

WELL-DESERVED COOL DOWN.

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Reach out to me anytime.
Yours, Coach B

Rock Steady Boxing Certified Coach
Certified Parkinson's Disease Fitness Specialist ISSA Certified Personal Trainer