Give it a whirl………
MMAXOUT Workout
MMAXOUT GAMES ITINERARY
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.
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MMAXOUT WORKOUT 9/23/10
Here’s what you missed tonight…. I think they covered the tears with the sweat!
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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MMAXOUT Instructor Alisa Norton (workout of the day)
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
OutDoor Boot Camp by MMAXOUT Fitness
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
Group Personal Training for the Inexperienced
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.
Preventative Health
Creating a fitness plan to support a lifestyle through all stages of age and growth is imperative to maintaining good health. Preventative health starts with an early attack on understanding what and when a body needs its exertion, fuel, and attention. Dedication and long-term plans start with a regular level of exertion, or exercise. Three to four times a week for at least 40 minutes is the recommended dose of physical activity. Next, properly fueling your body is essential to supporting the dedication to long-term exercise planning. Proper intake of proteins and carbohydrates pre and post physical activity are key. For weight loss goals keep your nutrition plan at low-fat, low-sodium and low sugar levels. Finally, attention! The body needs proper attention to prevent injury and complete your fitness plan and work towards preventative health measures. An occasional massage, proper shoes, hydration during physical activity and proper rest are just the tip of the self-maintenance iceberg. A fitness plan can emerge and be complied differently for everyone. It’s important to customize your plan to fit into your lifestyle or have someone do it for you. Personal trainers are in business to keep you looking good and also help prevent future health issues.
MMAXOUT Fitness with an Attitude
10 sets for 10 reps
Pump Squats
Plate Twist each side counts as one
Sprints from cone to cone….
Great strength and conditioning workout…
Complete all 10 sets within 8 minutes can you do it if so record your self and send it to us..
call 484-855-0301 or email us at mmaxout@live.com and check us out at www.mmaxout.com
MMAXOUT Berks County
50 push ups
50 dead lifts
50 windshield wipers
50 Bag Flips
50 Pull ups
100 round Kicks in air per leg without dropping
50 Sprawl Balls
50 Single leg hop per side onto 12 inch box
Time: 34 minutes if you think you can complete it in that time frame record yourself doing it and send it to us… We will put your face all over the world…
Contact MMAXOUT Pennsylvania at 484-855-0301 and or at www.mmaxout.com
also mmaxout@live.com
Fitness at its finest 
