MMAXOUT Moves!!

Straight to you from MMAXOUT Strength and Conditioning

How To Get A Lean Ripped Body Fast

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THE WORLDS MOST EFFECTIVE WORKOUT! MMAXOUT Fitness

Plyometrics: Plyometric movements, in which a muscle is loaded and then contracted in rapid sequence, use the strength, elasticity and innervation’s of muscle and surrounding tissues to jump higher, run faster, throw farther, or hit harder, depending on the desired training goal. Plyometrics is used to increase the speed or force of muscular contractions, providing explosiveness for a variety of sport-specific activities.

Muscle Confusion: When you have a workout routine that you repeat day in and day out, your body and muscles become accustomed to these exercises and eventually your results will plateau. Muscle confusion challenges your body to reach its maximum potential by eliminating the ‘plateau effect’. With , no two MMAXOUT workouts are the same and each class brings on a new set of challenges, forcing you to push your body to the max & ultimately gaining extreme results.

Weight/Strength Training: Strengthening muscles through weight training improves muscular endurance, balance, coordination & posture and lowers your resting heart rate, all of which are paramount in any athlete’s success.

Kettlebell workouts: Incorporating kettlebell exercises into your fitness regime is an awesome way to increase muscular endurance, lose fat, build size and strength as well as seriously improve your speed and explosive power.

Kickboxing: The MMAXOUT program also integrates boxing and kickboxing, which is a great total body workout and improves balance, flexibility, coordination and endurance. Kickboxing, combined with these other workout principles, will help you to get in the best athletic shape of your life. Seriously.

You haven’t worked out until you MMAXed OUT

Mmaxout fitness motivational quotes 4

MMAXOUT GAMES ITINERARY

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OUTSIDE EVENTS

9:30AM

Tire Throw 2 attempts

Tire Pull hand over hand

INSIDE EVENTS STATION #1

10am

Accurate Kick (Standing) 2 attempts

Double round kick, one low and one high.  Scored byaccuracy to center of a bull’s-eye.

10:30am

30 Second Speed Kick

Most alternating kicks possible in 30 seconds.

Must hear leg tap on the bag.

10:45am

30 Second Speed Punch

Most alternating punches possible in 30 seconds.

Must hear glove tap on bag.

11am

Endless Kick (Alternating)

Kicker will kick until they can no longer kick.

Will be scored by kicks per second.

Time ends at 10 minutes.

Must hear leg tap on the bag.

11:30am

Endless Punch (Jab Cross)

Puncher will punch until they can no longer punch.

Will be scored by punches per second.

Time ends at 10 minutes.

Must hear glove tap on bag.

12pm

Accurate Kick (Jumping) 2 attempts

Scored  by accuracy to center of a bull’s-eye.  Single kick.

12:30pm

Accurate Punch (double jab, low+high) 2 attempts

Scored by accuracy to center of a bull’s-eye.

STATION #2

10am

Kettlebell Swings

Most swings possible.  Max time 5 minutes.  Scored by time/reps.

10:30am

Strongest ABS

Hanging with knees to chest.  Ranked by time able to hold the position.
11am

Ladder Challenge

Stepping and agility movement through a ladder on the floor.  Exampled before competition.  Single point deductions for incorrect movements, stepping on the ladder.  Scored on accuracy and time.

11:30am

Pull-ups

Scored by total number accomplished in one hang.

12pm

Pushups

Scored by the number of pushups accomplished in 1 minute.


Special thank you…..

Chase Insurance Associates for donating all of the water for the games!

Shurfine Foods for donating the fruit and snacks!

201 West for the use of the parking lot and support!

All of our members, trainers and family who have contributed to the success of our business and helping put MMAXOUT Games together!!

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

Group Personal Training for the Inexperienced

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From personal experience in teaching the MMAXOUT Fitness program, we have taken the needs of our members very seriously.  In conducting group personal training sessions new members are intimidated to enter a class with our more seasoned members.  They feel a plethora of ways.  Competitiveness that they have to keep up, defeatist mentality that they need prior conditioning levels in order to fully complete a session, and safety/insecurity that they will not get hurt and will be properly instructed during the course of exertion.  MMAXOUT has taken these concerns and solved them in a number of group personal training satisfying ways.  We example and mandate modifications of each exercise specific to bodily limitations.  Lets be honest, we want you to be part of MMAXOUT, it’s a question of how are we holding up our end of the bargain to meet your needs through our methods of group personal training if we don’t know what your needs are.  So, we evaluate exactly who you are and where MMAXOUT fits your lifestyle.  Our goal is to make you a self-starting fitness informed member experiencing guaranteed results.  MMAXOUT group personal training allows one class to cater to each experience level without harm and with results.


~MMAXOUT~ raw and inside

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If you think you’ve seen and experienced it all in fitness you’re WRONG!

MMAXOUT is a fully functional and proven strength and conditioning program that will literally KICK YOUR BUTT INTO SHAPE!

~ GET UP OFF YOUR BUTT.  STOP THE JIGGLE.  LOSE THE WEIGHT and MMAXOUT. ~

Forget what you’ve been told and think you’ve learned about how to look and feel great, TRUST MMAXOUT!

~ MMA is the fastest growing sport in the world, so it’s really no surprise that its now one of the best conditioning workouts ever, and it’s unlike anything you have ever seen before.

~MMAXOUT is an extreme fitness system that is based on the makeup of a MMA fighter’s workout without the fighting.

http://www.mmaxout.com

The components that MMAXOUT focuses on are core, stamina, intensity, and strength. Each phase incorporates an increased intensity through Strength and Conditioning, Plyo-metrics, Repping Out, Cage Kickboxing and Full Body core.

Show us a program that GUARANTEES RESULTS and keeps you stimulated every time…we love a challenge!

MMAXOUT workout Routine

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MMAXOUT

MMA Fitness

Repeat 5 Times

Upper Body
Dumbbell Bench Press 10
Bent Over Rows 10
Dumbbell Flys 10
Shoulder Press 10
Dips 10
Dumbbell Curls 10
Upright Rows 10
Triceps Extensions 10
Hammer Curls 10

Max Set of Pull-Ups

Max Set of Push-Ups

____________

Abs

Crunches – Max in 2 minutes

Bicycles – 30 –  5 sets
Flutterkicks – 30 – 5 sets

MMAXOUT

Bruce Drogo

Kylie Noll

People love getting a MMAXOUT workout

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Jason after an Intense workout at one of the MMAXOUT fitness centers worldwide.

100 Dead Lifts

100 Pull Ups

100 Switching Lunges

100 Air Kicks per leg

100 Power Kicks per leg

100 Calf Hops per leg

5 rounds 4 minutes of Bag work and MMA drills

Great Work Jason

55 minutes of an ASS Kicking workout

MMAXOUT Fitness workouts and exercise routines

Backside Burner

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Wall Squats

form:  Put your back against the wall and drop into a squatting position with your butt below your knees.  Back straight and weight barred down into the heels.

Timing instruction: Hold position for 20 seconds and then rest for 10.

Repeat 8 times = 4 minutes

Immediately following your wall squats…

Quick Squats

form:  Stand with your feet shoulder width apart.  Core firm by pulling your belly button into your back.  Back straight and weight sitting into your heels.  Hands up.  When you squat push out your butt and never let your knees go over the tip of your toes.  You should always be able to see your toes.  Look forward.  Squat as low as possible, butt below your knees.

tip:  when you stand up from your squat do not fully extend your legs.  If you only rise half to 3/4 of a full standing position your legs stay engaged the entire time.  NOW….pump those squats as FAST as you can!

Timing Instruction:  Pump out as many squat as you can for 20 seconds and then rest for 10 seconds.

Repeat 8 times = 4 minutes

Leg Extensions

form:  Standing sideways with your left shoulder into the wall.  Lean into the wall.  Lift your right leg hip height, grab your ankle and pull your heel into your butt…this is your starting and stationary position.  From here extend your leg straight out and point your toe lifting your extension as high as possible.  When you retract your extension try to not hold your ankle, keep the form and position on your own.

Timing instruction:  Hold leg extended for 10 seconds and rest for 10 seconds

Repeat 6 times = 2 minutes (each leg)

…remaining in the same form as Leg extensions start your…

Kick Extensions

form:  kick and retract, repeating and kicking as fast as possible

– 30 kicks with each leg

then…

form:  kick and retract, repeating and kicking as slow as possible

2 second extension, pause and 2 second retraction (slow but steady movement..it’ll BURN)

– 10 times each leg

Keep trying this workout until you can make it through without pauses, dropping your legs during extensions, or using your hands during the wall squats.