Month: September 2010

MMAXOUT WORKOUT 9/23/10

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Here’s what you missed tonight….  I think they covered the tears with the sweat!

www.mmaxout.com

Warm up: 3 suicides, 100 flys, 200 rep with speed ropes

ROUND 1: (5.5 minutes)

  • Burpees – 30 sec, 10 sec break
  • Burpees – 30 sec + High running knees – 30 sec, 10 sec break
  • Burpees – 30 sec + High running knees – 30 sec + skates – 30 sec, 10 sec break
  • Burpees – 30 sec + High running knees – 30 sec + skates – 30 sec + frog hops – 30 sec

1.5 minute break between rounds

ROUND 2: (5.5 min)

  • Dive Bombers – 30 sec, 10 sec break
  • Dive Bombers – 30 sec + Switching Hand pushups – 30 sec, 10 sec break
  • Dive Bombers – 30 sec + Switching Hand pushups – 30 sec + spiderman pushups – 30 sec, 10 sec break
  • Dive Bombers – 30 sec + Switching Hand pushups – 30 sec + spiderman pushups – 30 sec + reach thru planks – 30 sec

1.5 minute break between rounds

Round 3:(5.5 min)

  • Kettlebell tilt left – 30 sec, 10 sec break
  • Kettlebell tilt left – 30 sec + kettlebell tilt right – 30 sec, 10 sec break
  • Kettlebell tilt left – 30 sec + kettlebell tilt right – 30 sec + kettlebell swing – 30 sec, 10 sec break
  • Kettlebell tilt left – 30 sec + kettlebell tilt right – 30 sec + kettlebell swing – 30 sec + box jump extensions – 30 sec

Tonight we ended class with a…..

MMAXOUT COMPETITION EVENT: Sprawl Balls;  as many reps as possible for as long as you can hold on……

AWESOME JOB TONIGHT!!!   www.mmaxout.com

MMAXOUT Workout in Dojo Digest

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Read about MMAXOUT and get your Workout by clicking below

http://viewer.zmags.com/publication/1cb45963#/1cb45963/40

MMAXOUT Is feature every month in the DOJO Digest and a top MMA Fitness writer for there Magazine. go to Dojo Digest and sign up for your free magazine

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MMAXOUT Instructor Alisa Norton (workout of the day)

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Alisa norton trains under bruce drago mma workout program

Start off with 5 suicides sprints

Mark a starting point then mark 4 points out from the starting point that are equal distances from each other (about 10 paces between points)

Run out to the 1st point and then back to the starting point

Run out to the 2nd point and then back to the starting point

Run out to the 3rd point and then back to the starting point

Run out to the 4th point and then back to the starting point

Take a 10 sec. break

Repeat 4 more times.

Do 10 sets of the following exercises: (10 Push Ups, 10 Squats & 10 Mountain Climbers = 1 set)

10 Push ups

-Place your hands shoulder width apart on the floor under your chest, legs extended

behind you : raise and lower your body by bending at the elbows, keeping your body

straight by holding stomach muscles tight and keeping your eyes looking ahead.

Complete 9 more reps.

10 Squats

-Standing with feet a little more than shoulder width apart, slowly lower your buttocks

by bending at the knee and putting your weight on your heels.  Your knees shouldn’t

pass your toes. Once you have gone down as far as you can, push through your heels

and squeeze your hamstrings and glutes to bring you back into a standing position, that

is one rep. Repeat 9 more times.

10 Mountain Climbers

-Start in a pushup position with arms extended under the chest, shoulder width apart

and legs extended behind you.  Brace your abs and slowly bring one knee towards your

chest. Touch the toe to the ground and then return your foot to the start position.

Do the same motion with the other leg, this is one rep. Continue to alternate legs until

10 reps are completed.

Finish with 4 minutes of Extended Leg Crunches: 20 seconds  with 10 second break

Lay on your back with your hands under your head to support your neck, extend your

legs without letting your feet touch the floor. Tighten the abs and bend your knees and

bring your legs into your chest while at the same time lifting your shoulders off of the

floor to bring your elbows to your knees. Lower shoulders to the floor and extend the

legs again without letting the feet touch the floor.  Repeat process for 20 seconds then take

a 10 second break.  Repeat 7 more times.

MMAXOUT Instructor

Alisa Norton

MMA Workout

OutDoor Boot Camp by MMAXOUT Fitness

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Coral Springs #1 Kickboxing Program

Do each workout for 10 sets b4 you go to the next exercise

  • 10 sets of Mountain Climbers up a hill, they are a combo of bear crawls with mountain climber type of exercise, make sure you bring your knees to your chest as close as possible…  NO TIME LIMIT Go until you drop
  • 10 Dive Bombers 10 sets this is a badass shoulder, ab and lower back workout, so JUST DO IT
  • Lunges up hill and down hill and that’s just one set, you got to do  10 sets of them

So keep in mind you do one exercise 10 sets then go to the next and so on…

NO Time Limit just keep on going… Make sure you have a long enough hill to do the workout… Surprise your class, tell them on this speical day we are meeting at a park to do and intense outdoor workout… They love this stuff, try you may like… Oh by they way take a ton of business card we always have people coming up asking what we are doing and we simply say (MMAXOUT) here is our card…

Florida Best Kickboxing program in Coral Springs

MMAXOUT Fitness