MMAXOUT Wrestling team
Introduces the MMAXOUT Singlet for wrestlers, this one of a kind wrestling singlet we be a show case at all wrestling events, if any other MMAXOUT locations want to get involved in the high school wrestlers contact us today…
NOBODY EVER DROWNED IN THEIR OWN SWEAT
MOTIVATION
NOBODY EVER DROWNED IN THEIR OWN SWEAT
MMAXOUT!
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
Read about MMAXOUT and get your Workout by clicking below
http://viewer.zmags.com/publication/1cb45963#/1cb45963/40
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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
7 Day Meal Plan for Women
This 7 day meal plan is adjustable to your workout regime. It is basic and recommended but everyone’s nutritional needs are different. Don’t forget your cheat day and watch sugars, fats and sodium in all foods.
Monday
Breakfast:
4Egg whites 
Half Grapefruit
Morning snack:
Protein shake (low calorie/low sugar)
Lunch:
Grilled Chicken Salad with diced and vegetables to taste and apple cider vinegar for dressing
Afternoon Snack:
1 Cup Cottage cheese with sliced fruit or apple sauce
Pre-Workout:
Protein shake (higher carb/sugar) – one hour before Pre workout supplement (NO2, muscle stimulant, B12)
Post-Workout:
6oz Grilled Chicken served with brown rice and spinach, broccoli or brussle sprouts
Before bed:
Protein shake (low calorie/low sugar)
Tuesday
Breakfast:
4 Egg whites Half Grapefruit
Morning snack:
1 cup Cottage Cheese with sliced fruit or applesauce
Lunch:
Low sodium turkey on whole wheat bread with lettuce tomatoes and mustard
Afternoon Snack:
Pecans
Pre-Workout:
Banana with peanut butter – 1 hr before Pre workout supplement (NO2, muscle stimulant, B12)
Post-Workout:
Broiled steak tips with sauté onions and parmesean couscous
Before bed:
Protein shake (low calorie/low sugar)
Wednesday
Breakfast:
1 Cup Oatmeal with protein add raisins or sliced fruit to taste
Morning snack:
Hard boiled egg, celery with peanut butter
Lunch:
Burger with onions, mushrooms, tomatoes, lettuce, mustard (without bun or on pita/whole wheat bread)
Afternoon Snack:
Protein bar, 19grams or less, low sugar
Pre-Workout:
Protein shake (higher carb/sugar) – one hour before Pre workout supplement (NO2, muscle stimulant, B12)
Post-Workout:
Ravioli in red sauce with a salad (low sugar or apple cider vinegar dressing)
Before bed:
Protein shake (low calorie/low sugar)
Thursday
Breakfast:
1 whole egg and 3 egg whites Omelet with vegetables
Morning snack:
Buckwheat blueberry oatmeal pancakes with protein
Lunch:
Chiken salad with slices of yellow, red and orange raw peppers on the side
Afternoon Snack:
Almonds and white cheddar rice cakes
Dinner:
Meatloaf with steamed vegetables
Before bed:
Protein shake (low calorie/low sugar)
Friday
Breakfast:
Buckwheat Oatmeal blueberry pancakes with protein (make extras and refrigerate)
Morning snack:
Protein shake (low calorie/low sugar)
Lunch:
Ground beef on salad with hot sauce
Afternoon Snack:
Celery with peanut butter
Pre-Workout:
Oatmeal with protein, sliced fruit or applesauce – one hour before Pre workout supplement (NO2, muscle stimulant, B12)
Post-Workout:
Broiled chicken with whole wheat pasta
Before bed:
Protein shake (low calorie/low sugar)
Saturday
Breakfast:
Buckwheat Oatmeal blueberry pancakes with protein
Morning snack:
Almonds and white cheddar rice cakes
Lunch:
1 slice Pizza
Afternoon Snack:
Mixture of dried cranberries, unsalted sunflower seeds and pumpkin seeds
Pre-Workout:
Protein shake (higher carb/sugar) – one hour before Pre workout supplement (NO2, muscle stimulant, B12)
Post-Workout:
Broiled salmon with roasted herb/olive oil couscous and steamed vegetables
Before bed:
Protein shake (low calorie/low sugar)
Sunday
Breakfast:
1 Cup Oatmeal with protein add raisins or sliced fruit to taste
Morning snack:
Protein shake (low calorie/low sugar)
Lunch:
Tuna salad with non-fat mayo on a pita with lettuce and tomatoes
Afternoon Snack:
Baked sweet potatoes
Dinner:
Grilled Chicken and potatoes
Before bed:
Protein shake (low calorie/low sugar)
MMAXOUT LANCASTER AVENUE
Location: 201 west Lancaster Avenue, 2nd Floor, Shillington PA 19607
Program Offerings: (all classes are semi-private)
Conditioning Program
- toning
- plyometrics
- light weight resistance
- cardio
- kickboxing
- calestetics
- weight loss
- nutrition
Personal Training
Kids Program
- techniques
- conditioning
- nutrition
- kickboxing
Fighter Program
- MMA Conditioning
- Skills Training
- Gound and Pound
- Jiu Jitsu
- Striking
- Cage Work
- Muay Thai
Please contact the following for more information:
hours, program information, scheduling, pricing = fitness@mmaxout.com
customer service = customerservice@mmaxout.com
certification courses, additional information, licensing information = info@mmaxout.com
Ultimate Barbeque-Rubbed Chicken
|
Prep Time:20 min
|
|
Start to Finish:20 min
|
|
makes:4 servings
|
| 1 | tablespoon packed brown sugar |
| 2 | teaspoons smoked Spanish paprika |
| 1/2 | teaspoon ground cumin |
| 1/4 | teaspoon garlic salt |
| 1/4 | teaspoon ancho chili powder |
| 4 | boneless skinless chicken breasts |
| 1/2 | cup barbecue sauce, warmed |
| 1. | Heat gas or charcoal grill. In small bowl, mix brown sugar, paprika, cumin, garlic salt and chili powder. Rub both sides of chicken with seasoning mixture. |
| 2. | Place chicken on grill over medium heat. Cover grill; cook 8 to 10 minutes, turning once, until juice of chicken is clear when center of thickest part is cut (170°F). |
| 3. | Serve chicken with barbecue sauce. |
Nutritional Information
1 Serving: Calories 210 (Calories from Fat 35); Total Fat 4g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 75mg; Sodium 460mg; Total Carbohydrate 17g (Dietary Fiber 0g, Sugars 14g); Protein 27g Percent Daily Value*: Vitamin A 15%; Vitamin C 0%; Calcium 4%; Iron 10% Exchanges: 1 Other Carbohydrate; 0 Vegetable; 3 Lean Meat Carbohydrate Choices: 1
*Percent Daily Values are based on a 2,000 calorie diet.
*Percent Daily Values are based on a 2,000 calorie diet.
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.
Fitness at its finest MMAX Out 
