Country > Philippines > Cebu > Cebu City
Date > 2015 > Aug
Activity > Fitness

Aug 24, 2015

Body Combat Aerobic Workout Sequence

Location : Cebu City, Philippines

Body what???
Jeanne asked me if was willing to teach a Body Combat workout in Mactan to a private office group. Body what??? I had to look it up. Apparently, Body Combat is an emerging craze in Cebu for people looking for a martial arts-based cardio workout. As a general rule, I don't say NO to offers I'm clueless about. This gives me a chance to research and learn something new - a new skill set to put into my Swiss Army Knife of life skills I need to survive the open road with as a nomadic LoneRider.

Tradition Compliant
I could have copied flat-out the sequence of Les Mills, the popular trend setter for Body Combat. But that's not how I do things. With my martial arts background, I developed my own sequence that rings true to me - doing the program compliant to tradition. I won't let them just swing their feet into the air and call that a kick. I have to integrate proper form according to how it is done. Additionally, I can seamlessly integrate elements of yoga, pranayama and meditation to bring it all to a comprehensive and meaningful package.

Class Instruction Begins Here

Beginning Asanas
Alright, let us begin:

I LIGHT WARM UP STRETCH
There is no mat.

Relaxed Standing Forward Bend, Hanging
Let's slowly walk our hands back towards our toes...and let's fold our arms into our elbows, upper body hingeing from the hips. Knees could be slightly bent and we simply do nothing for now...just allowing gravity to do its work. As we stay here, feel the back of the legs loosening up, feel the lower back muscles letting go. Breathe! still mindful of the Bandhas....pulling up the perineal muscle and engaging our abdominals 2 inches below our navel.

Hand Walking ()
Drop your hands onto the floor and begin to walk your hands to your left, twisting the body in the process. Where you reach your edge, stop, hold and breathe. Release the hands and do the other side.

Spine Roll Up
release the arms and on one long inhale, with a rounded back, vertebrae by vertebrae, roll up into standing (Samasthitihi)

Ankle Roll
Sit down and roll your left ankle, making wide circular movements. Other side.

Knee Roll
Let's get our feet together, bending the knees, hands on our knees and let's move our knees in a circular motion clockwise as though we're stirring a big cup of coffee. Breathe. Make the circular motion wider with every turn. Back to center. Other side. Back to center. Inhale come back up to Mountain Pose.

Hip Roll
Let's get our feet wider than shoulder width, hands on our hips and let's move our hips in a circular motion clockwise as though we're stirring a bigger cup of coffee. Breathe. Make the circular motion wider with every turn. Back to center. Other side. Back to center.

Thigh Stretch
Let's get our feet together, bend the right knee and grab the right ankle with both hands. Exhale and pull the ankle towards your buttocks, keeping the back straight. Breathe. Release and back to center. Other side.

Forward Lunge Stretch ()
Surya Namaskar until you reach the Warrior I pose. Inhale, place both hands on the forward knee. On the exhale, push the knee forward and sink the pelvis lower. Inhale lift an inch up and on the exhale, sink deeper, mindful of your safety edge. Repeat on the other side.

Tricep Stretch ()
Straighten your left arm across the chest and use your right forearm to hug the left elbow closer to the body. Hold and breathe. Other side.

Forward Fold with Clasp ()
Clasp the hands behind back, inhale lengthen, and on the exhale, forward bend, windmilling the arms towards the floor. Feel the stretching on the shoulders. Hold and breathe.

II MOVEMENT
No kicks or punches. Just movement, generating body heat.

Rope Skipping Simulation
Float side to side, back to front, fists at eye level. Float like a butterfly. Weave...duct...move. Make sure you hover and not really jump. Keep the impact as minimal as possible. 3 mins.

III PUNCHES

Jab
While being nimble with the 2 feet, throw a jab with the left. It's just a jab, designed to stun and calculate reach. It's a shoulder to fist movement. Repeat 10x. Other side. Then Float to recover.

Straight Punch ()
Continue floating with the left leg in front and right fist at eye level. Now we deliver a Straight Punch. With the right shoulder pulled back, right foot pushes against the floor, transmits the force throught the pelvis, building up momentum, up to the shoulder as it swings forward with that devastating punch! This is the same punch that knocked-out Pacquiao when he fought against Marquez. Say 'Uch' when you throw the punch. Repeat 10x. Other side. Then Float to recover.

Uppercut ()
Continue floating with the left leg in front and right foot behind. We deliver an Uppercut with the right fist. Right shoulder pulled back, left fist at eye level, right foot pushes against the floor, transmits the force throught the pelvis, building up momentum, up to the shoulder as it swings from below going up for the sternum. Say 'Uch' when you throw the punch. Repeat 10x. Other side. Then Float to recover.

Jab, Straight Punch and Uppercut Combination ()
First we throw the Jab, followed by the Straight Punch with an Uppercut to finish. Get nimble with our feet. Find our range. Size up the guy in front. Now, left Jab...right Straight...left Uppercut...float. Say 'Uch' when you throw the Straight and Uppercut. Repeat 10x. Other side. Then Float to recover.

Chi Circle (for static recovery)
Straddle stance with open palms by your hips. Grab that space in front of you and with all your muscles flexed, try to round it into a positive energy ball. Make it more compact. Engage more of your muscles, rounding it further, making it smaller, more dense, heavier. Place it near your sternum and with a loud "Ouc", push it out into the free world.

IV KICKS
We don't just throw our feet into the air for kicks. We do it the traditional way.

Jab Kick ()
Fighting stance, left leg forward, right leg behind, fists at eye level. Nimble feet. Setup step with the right foot, putting 80% of body weight there, lift the left foot and thrust it forward like a jab. Repeat 10x. Other side. Then Float to recover.

Front Kick ()
Fighting stance, left leg forward, right leg behind, fists at eye level. Nimble feet. Setup step with the left foot, putting 80% of body weight there, lift the right foot and thrust it forward. Right foot should be at knee level when it passes the left foot. Say 'Uch' when you throw the kick. Repeat 10x. Other side. Then Float to recover.

Knee ()
Nimble feet on fight stance. Setup with left foot and grab the ball. Pull the ball ball as you thrust your right knee up into the ball. Say 'Uch' when you throw the knee. Repeat 10x. Other side. Then Float to recover.

Kick and Knee Combination ()
Let us integrate the jab kick, front kick and the knee. Fighting stance and be nimble. Throw the left jab kick, followed by the right front kick. As you step back, grab the ball and pull the ball towards you to meet a surging right knee. Say 'Uch' when you throw the Front Kick and the Knee. Repeat 10x. Other side. Then Float to recover.

V COOL DOWN STRETCH
We start cooling down by stretching the body parts we worked on.

Side Lunge Stretch ()
From the front of the mat, jump to your right side along the mat, feet about one leg length apart. Exhale, bend the left knee, placing both hands on the left knee and gradually sink down to your safety edge. Inhale, come back up with straight legs. Do the other side on the next exhale.

Heel Lunge Stretch ()
From the front of the mat, jump to your right side along the mat, feet about one leg length apart. Exhale, bend the left knee, placing both hands on the floor and gradually sink down to your safety edge while the right foot turns on its heel. Inhale, come back up with straight legs. Do the other side on the next exhale.

VI PRANAYAMA
We replenish our body with energy by doing a powerful breath control exercise.

Alternate Nose Breathing ()
Empty the lungs, right thumb cover the right nostril and inhale through the left nostril. Fully inflate the lungs and hold. Close the left nostril with the 2 index fingers and exhale to the right nostril. Empty the lungs and hold. Inhale to the right and exhale to the left. Repeat.

VII MEDITATION
Meditation brings the asana (body combat) and pranayama to a close.

Meditation ()
Come to your most comfortable seated position and keep your back vertically aligned, crown of the head reaching up. Normal breath and observe body parts without reacting to them. Focus your attention to the top of the head and observe it without reacting. What sensation is present? Does it feel tired? Does it feel wet? Is it pulsating? Does it feel like it's expanding? or contracting? Just observe while keeping the balance of the mind...remaining equanimous and centered. Focus on the forehead and keep inching your attention down, scanning your body without judgement or reaction.
(Silence...let them proceed on their own and internalize. Stay here not less than 5 minutes)
Bring your attention back to the breath. Roll your eyes, wriggle your fingers and put your hands together in front of your forehead...for positive thoughts. Bring your hands in front of your lips...for speaking your truth. Place your palms by your chest...for having a compassionate heart. Namaste everyone. Session is ended, go in peace.

Class Instruction Ends Here

--- Gigit (TheLoneRider)
YOGA by Gigit | Learn English | Travel like a Nomad | Donation Bank

Re-purposing a Broken Umbrella

(Aug 27, 2015) A broken umbrella is usually thrown away. I use this umbrella as a metaphor to 're-purpose' for creative utility...more »»

Next Fitness story:

Into the Realm of Jiu-jitsu

(Dec 5, 2015) I first heard of Jiu-jitsu back in the early days of UFC when Royce Gracie dominated the Octagon. I've always been curious. When I talked to Firoz at his Firozian Restaurant the other day, he told me that after 4 years practising Jiu-jitsu, the spiritual side of the martial arts was revealing itself to him. That got my attention. He invited me to a complimentary class. I couldn't say no...more »»

Cebu City, Philippines

tourist attractions

Tops - hilltop offering panoramic view of the city
Taoist Temple - temple on a hillslope in Lahug with panoramic view of the city

hotel

Hostel Seven Cebu - newly opened, resto/bar, central location, solo/group travellers
Juana Osmeña Street, Cebu City
S Hotel & Residences - new hotel, luxury rooms, central location
827 M. Velez corner Andres Abellana St.

resto / cafe / bar

Fujinoya - new and refreshing twists to Western style desserts using Japanese techniques
Wilson St., Lahug, Cebu City - tel. 888.6075
Bad Boys Wingz - Buffalo Wings, unique versions of sauces! Great service, accommodating staff, bad boys vibe
Kasambagan, Cebu City | (032) 415 4811

yoga

Love Yoga World - yoga studio
11/fl, Skyrise 2 Tower, IT Park, Lahug, Cebu City
Yoga Now - first Yoga and Wellness studio in Mactan offering daily Yoga Classes
at The Yacht Club Mactan

mountain biking

Cebu Mountain Bike Adventure - MTB tours, bike sales and repairs. Bed and Breakfast + Resto Cafe + wifi
1298-b V.Rama Ave, Guadalupe, Cebu City | 0942.959.7451

Cebu City to Bantayan Island

The best and fastest way is by Ceres Bus at the North Bus Terminal, adjacent to SM City. The bus takes 4.5 hours going north until it reaches Hagnaya Port. From there, you pay the ferry company separately. The bus boards the ferry until it reaches Sante Fe Port (1.5 hours) in Bantayan Island. From Santa Fe, the bus goes to Bantayan Poblacion and then to Madridejos.

Ceres Bus - PHP 260 (to Santa Fe), 4.5 hours to Hagnaya Port + 1.5 hours by ferry.

Schedule: according to the dispatcher, trips begin at 6 pm (this arrives Hagnaya around 10:30 pm but the first ferry leaves at 1 am...that's a 2.5-hour wait at the port), leaving every hour until 1 pm the following day (I speculate that 1 pm is the last trip to avoid rush hour traffic along Consolacion). This doesn't match the ferry schedule so the bus simply waits until a ferry departs. e.g. the 6 pm trip arrives 10:30 pm and waits for the 1 am ferry. The last trip, 1 pm, arrives 5:30 pm, in time for the ferry's last trip.

Bus arrives at terminal 30 mins before departure. Luggages are P150/pc if no passenger.

Alternatively, you can get off the bus at Hagnaya Port and take the ferry independently. There are 2 ferry companies:

Super Shuttle Ferry
PHP 359 + 25 Terminal fee, 1.5 hours

Island Shipping
PHP 350 + 25 Terminal fee, 1.5 hours

Cebu City to Dumaguete

Cebu City to Dumaguete by Boat

George and Peter Lines - Mon/Thur/Sat/Sun 10pm, (035)225.4337, 0922.557.1023
Oceanjet - via Tagbilaran, daily 6am, dumticketing@oceanjet.net, 0918.898.2188
Cokaliong - Mon/Tue/Wed/Thur/Fri/Sat 7pm, Sun 12pm, 6 hours, (035)225.3599

Cebu City to Dumaguete via Liloan (bus, boat, jeep, tricycle)

Cebu City South Terminal - take the southbound Ceres bus to Liloan, P200, 5 hours
Liloan - the bus drops you off at the Liloan Port where you board the Fastcraft to Sibulan, Negros Oriental, P62, 30 mins
Sibulan - at the Sibulan Port, the jeeps wait for Fastcraft passengers to take them to the public market in Dumaguete, P12, 30 mins.
Public Market - at the market, you can take any tricycle to your hotel, P8 for short trips

Cebu City to Tagbilaran, Bohol

Weesam Express - Pier 4, departs 9:00 AM, 2:00 PM, 6:30 PM, 2 hours
one way: Economy (aircon) P500.00, Economy (non-aircon) P400.00, First Class P600.00
round trip promo (at least 2 days advance booking): Economy (aircon) P600, Economy(non-aircon) P500, First Class P1200
round trip promo (1 day or on the day booking): Economy (aircon) P800, Economy (non-aircon) P700, First Class P1200
Ocean Jet - Pier 1, departs 6-7-8-9:20-10:40-11:40AM, 1-2-4:20-6:35PM, 2 hours
Open Air / Tourist Class P800, Business Class P1000
+63 932 8734 885 / +63 922 8572 300
SuperCat (2GO) - Pier 1, departs 08:15-13:30-15:10-18:00-19:40
P 500.00
+63 32 233 7000
Lite Ferries - Pier 1, departs daily 12:30pm, 10:00pm and 1:00pm (Mon, Wed, Sat)
Standard (Lying) Php 150, Tourist (Lying Aircon) Php 340
+63 977.822.5483 / +63 998.999.5483 / +63 925.347.5483 / (032)255-1721 to 26 / (032)414-9001 to 03
info@liteferries.com.ph / www.liteferry.com

Cebu City to Siquijor by Boat, via Tagbilaran

Cebu City to Siquijor, via Tagbilaran

Lite Ferries - Pier 1, departs M/W/SAT at 1:00pm, 10 hours, economy Php 649 (through barkota.com), layover in Tagbilaran 5:45pm-8:00pm, arrives Larena Port, Siquijor at 11:00pm
+63 977.822.5483 / +63 998.999.5483 / +63 925.347.5483 / (032)255-1721 to 26 / (032)414-9001 to 03
info@liteferries.com / www.liteferry.com
Ocean Jet - Pier 1, departs daily at 1pm, 5 hours
Open Air P1600
+63 932 8734 885 / +63 922 8572 300

Cebu City to Siquijor by Bus, via Liloan (Santander)

(as of Jan 2023)

Sugbo Urban
There is only one bus plying this route - Sugbo Urban. Tourist class coach, a/c, comfortable, Sun-Fri (these dates keep changing). P420 for bus, P275 for ferry to Liloan. Leaves Cebu City (South Bus Terminal) at 8 pm (Sundays 1 am), heads south to Liloan (Santander), takes the ferry to Larena Port, Siquijor, docks around 5 am, makes a clockwise roundtrip around Siquijor Island - Larena, Enrique Villanueva, Maria, Lazi (stops at Lazi market for breakfast and leaves 6:50 am), San Juan, Siquijor (arrives 8am, P50 from Lazi to Siquijor Poblacion) and catches the 1pm ferry at Larena Port for Liloan, Cebu and resumes its land route. Arrives Cebu City 10 pm.

Sugbo Urban is the cheapest and most convenient way because when it reaches Larena Port (Siquijor), it continues its trip around the island (clockwise) along the circumferential road, passing through - Enrique Villanueva, Maria, Lazi, San Juan, Siquijor...and back to Larena. It spares you the cost of hiring a tricycle or habal-habal which charges exhorbitant fares. Besides, it's a long trip to the other side of the island to be taking by tricycle.

This is also the slowest. The bus arrives Liloan Port around 12:30 am but the ferry leaves 2:30 am (2 hours of waiting time). The ferry trip is a slow 4 hours (this should only take 1.5 hours with Montenegro or Alesson), arriving Larena around 6:30 am. This 4 hour voyage offers no comfortable sleeping - you stay upright on your seat or sleep on the floor on a cardboard. The boat waiting/voyage takes 6 hours. Altogether, the entire trip takes 11.5 hours until the bus reaches Lazi.

Cebu City to Camotes Island

Cebu City to Camotes Islands

via Poro - from Pier One in Cebu City, take the Ocean Jet for Poro, 2 hours, daily trip - 6am and 3pm (0936.823.8762 |0956.270.6610 | 0999.889.9999).
via Consuelo - from Cebu City, take the northbound bus passing through Danao and get off at the Danao Port. At the Port, take a Jomalia Shipping boat for Consuelo (San Francisco, Camotes), P220/pax, a/c, 2 hours, daily trip - 5:30am, 7:00am (special trip), 8:30am, 12:00 noon (express), 2:30pm, 5:30pm and 9:00pm (express, Fri/Sat/Sun only).

Camotes Islands to Cebu City

Poro - Cebu City (fastest and most direct) - go to Poro and take the 8am or 5pm Ocean Jet to Pier One in Cebu City, P380/pax/aircon, 2 hours
Consuelo - Danao - Cebu City - go to Consuelo (San Francisco) and take the Jomalia Shipping boat to Danao, P220/pax, a/c, 2 hours, daily trip - 5:30am, 7:00am (special trip), 8:30am, 12:00 noon (express), 2:30pm, 5:30pm and 9:00pm (express, Fri/Sat/Sun only). From Danao, take the Ceres Bus to Cebu City