Morning Boot Camp Kettlebell Challenge Begins May 16th

Tuesday, May 16, 2017, RFK to host 6-week Fitness Challenge

Beginning in May, RFK’s morning Boot Camps will focus on developing functional strength, proper form and fundamental body movements with a Kettlebell.  Workouts will be held every Monday at Wednesday morning at 5:30am.

The Kettlebell Challenge will conclude with a Saturday Group Fitness Workout in July to showcase attributes developed throughout the challenge.  Space is limited to 20 total participants, including current Boot Camp attendees.

New members click below to contact us about reserving your space in this 6 weeks Kettlebell Fitness Challenge.  Stay tuned for more announcements about our upcoming Fitness Challenge and other events at Russellville Kickboxing.

New Classes Now Forming at Russellville Fitness Kickboxing, Space is Limited

Russellville Fitness Kickboxing offers one of the River Valley’s most fun and exciting workouts with their Fitness Kickboxing classes. 
Fitness Kickboxing is a high-energy group workout involving interval training, punching and kicking on a bag and is mixed in with calisthenics for a total body workout. Members typically burn on average 800-1,000 calories per class.

Fitness Kickboxing is currently offered Monday-Thursday during the mornings, afternoons and evenings.  Evening Fitness Kickboxing classes have become so popular that we have to add more classes to our evening line-up! 
New Fitness Kickboxing classes will be offered at RFK starting on Monday, May 8, 2017. These new classes will be held every Monday and Wednesday at 5:45pm. Classes are 45-minutes in length and will begin immediately following Kim’s Fitness Boot Camp!

Reserve Your Spot Today

Schedule Intro

Reserve Your Spot Today

Schedule Intro

Space is limited for this new Fitness Kickboxing session to 15 total kickboxers. Gloves have already been purchased and RFK instructors are ready to schedule you in for a private intro Fitness Kickboxing lesson before group classes begin in May!  Contact us now to schedule your first lesson and to reserve your gloves and bag!

Space is Limited

Schedule Intro

Weight Loss Challenge



Starting the first week of January 2017, RFK will be hosting a 5 week weight loss challenge contest!  Get out of your holiday slump and start the new year with some fitness and wellness goals!  This is a great time to get motivated, lose weight and win some CASH!!

Weigh-ins will be held on January 5th-7th.  All weigh-ins include a FREE fitness assessment and goal setting consulatation (over a $30 value!!).  Weigh-ins will gather important date and body measurments to help with charting improvments and provide feedback and goal setting tips for each contestant.  Winners will be determined by calculating most inches, pounds, BMI, and body fat percentage lost over the duration of the contest.

Contestants will be required to weigh-in for the end of the contests four weeks from their original weigh-in date.  The weight loss challenge buy in is $30 per contestant with the winners of the challenge taking the CASH!  There will be prizes awarded to the second and third places winners and all participants will receive a certificate of completion.


We will be kicking off this contest with a special FREE and FUN community fitness workout at RFK on Saturday, January 7th, 1:00pm.  We will also be having our Kids Black Belt Excellence Fitness at 11:00am on Saturday.  Keep checking our website, blog and facbook pages for more updates about this event as we get closer and closer to 2017!

Contest entry will be $30 for each participant.  Your entry will include one month of unlimited access to our group fitness programs which includes Boot Camps and Fitness Kickboxing classes, as well as our Friday Yoga class.  One month of unlimited fitness training with our talented group of instructors along with your fitness assessment, goal setting consultation and the data tracking are all included as a part of the weight loss challenge entry.

Last year our contestants lost a combined total of over 268lbs and a total of 266 inches!  All cash taken in will be divided between the male and female winners.  Last year we gave away $800 in CASH prizes!!

Remember! the winners will be decided after comparing the following categories: Pounds lost, inches lost, body fat % lost and total BMI lost.  The winner of the most categories in each group will win the cash prize! Only YOU decide what that number will be! Register with us today and we will add you to a secret Facebook group to encourage you throughout the competition!

Be sure to go to to check out our full fitness schedule and to contact us about registering for the weight loss challenge or to set up a free private intro session with one of our instructors.

Sprinting Tips

Sprinting Tips

Sprinting is one of the best supplemental running exercises any athlete can add into their cross training routine. It is important to focus on having proper posture during your sprint with an upright torso and relaxed shoulders.  Be sure to run in a circular motion as you drive with your arms.  Synchronize the cadence of your stride with your breathing to reduce muscle tension as you take short, quick strides throughout your sprint.  This article overviews some of our favorite exercises and sprinting tips.  

40-Yard Dash

In many sports, the 40-Yard dash is the ultimate measure of speed and agility.  Below are some tips for improving your 40-yard dash time by focusing on your starting position and take off.  It is important to place your quick leg behind you while in a three-point stance.  Your head should be forward and your back straight.  While crowding line can be solid strategy in many sports, leaning too much of your weight before the take off can make for a difficult start. While you will achieve a certain posture during your first 10-yards, you will maintain a bit of a forward lean majority of the sprint.  Be sure to drive through the finish line before decelerating

Agility Drills

10-yard sprints and other short distance sprinting drills are a great way to improve your 40-yard dash time as well as your overall speed and agility.  Supplementing cone drills will help fine-tune your ability to move, turn, pivot and rotate with focus and speed. Adding in shorter distance focus drills to improve your coordination, stride and quickness is also an excellent idea.

Road Work

If you are wanting to supplement sprinting into your normal running routine you can sprint between street signs during your jog. Sprinting from one stop sign to the next, then returning to your normal pace is an excellent exercise.  Covering three blocks during a set by spiriting, jogging and walking to recover is also a great idea to add into your roadwork.  Other sprinting drills that are great to supplement into your running routine are 100-yard dashes, 50-second runs and hill sprints.

Thank you for reading our fitness blog!  Be sure and check back for continued tips on cross training, diet, exercise and other important fitness and wellness related concepts!  In the meantime, feel free to browse our website, and to learn more about our fitness programs, schedule of classes and specials.  To schedule a free intro session or fitness assessment with one of our trainers please contact us through our website or call/text us at 479-214-1245.  

Fitness Boot Camp Challenge at Russellville Fitness Kickboxing August 30th

This is a FREE event for all current Forca Martial Arts & Russellville Fitness Kickboxing members. All NEW MEMBERS and NON MEMBERS can purchase any level of membership and be entered into the contest for FREE.

Join us for our next quarterly fitness boot camp challenge! We will begin on Tuesday, August 30 at 5:30am and will be meeting every Tuesday and Thursday for 5 weeks!

We will be doing primarily outdoor workouts so be sure to wear your shoes for morning boot camps! During this time we will be performing a lot of speed, agility and endurance based training. This will be a structured program and we will be providing a ton of feedback to our participants to help them improve and achieve their goals! This event will be for ALL FITNESS LEVELS!

One time/week you will begin your workout with a timed 1-mile run from our location down Parkway towards the Jr. High School. Everyone’s time will be recorded and at the end of the contest the MOST IMPROVED fitness challener in four categories will be awarded a prize!

We will also be providing timed feedback in three additional areas. A 40 yard spring, a line cone drill and a starburst cone drill. We will do two timed exercises on Tuesday and the remaining two on Thursday. In additional to our four timed workouts we will also be doing additional training with plyo boxes, agility ladder, flipping tractor tires and tons of other awesome and fun fitness activities!

The following prizes will be awarded to most improved participants in the four categories. ALL participants will receive an awesome certificate of completion after finishing this five week program.

1.) Most Improved Sprint-$50 CASH or $50 pro shop credit!
2.) Most improved line cone drill-TWO personal training sessions with an instructor of your choice!
3.) Most improved starburst cone drill-Free t-shirt from our pro shop, hand wraps and a free 30 minute fitness/goal setting assessment.
4.) Most improved one mile run-a FREE pair of title boxing gloves and hand wraps for our martial arts & fitness kickboxing classes!

MEMBERS! Any friends that you refer to attend this fitness challenge will receive a FREE entry! Non-Members reading this ask your friends about our programs so you can get in on this referral sweet referral deal through the back door!

Sign Up

Brian Wilson,
Owner/Head Coach,
Russellville Fitness Kickboxing

Russellville Fitness Kickboxing
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