MMAXOUT Instructor Alisa Norton (workout of the day)

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

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