mmaxout strength and conditioning

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.

Angie Bachman on MMAXOUT

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Bruce Drago MMA program is something no one can fathom without actually doing it. His one on one motivation, awesome strengthening, and conditioning, as well as his diet and food advice, has firmed and toned my body like I never thought possible. My shirts are now too big and my belt went in a notch and I’ve only been training for 3 and a half months!  Additionally, I have more energy and endurance day in and out, I feel great getting up in the morning and I enjoy being energetic for my children.  Can’t wait to see my results after another 3 months, everyone owes it to themselves to try this out!  Testimonial – Angie Bachman

Getting your workout in with Bruce Drago MMA

MMAXOUT Fitness Program one of the fastest growing MMA Fitness workout worldwide.

 

MMAXOUT

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The term MMAXOUT is an understatement if I ever heard one!  You don’t know your body’s limitations unless you dive head first into this program.  I have seen enormous improvements on my enitre body and other people make comments about how great I look.  My results alone have motivated me to become an instructor for MMAXOUT and I would reccommend this program over any other….hands down the best! Bruce Drogo MMAXOUT program is hands down the best…

www.mmaxout.com

Restoring Fluid and Electrolytes

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During exercise, water and certain minerals called electrolytes are expelled from the body through perspiration. The function of perspiration is to prevent body temperature from rising during exercise, which is important, but it comes at a cost, because water and electrolytes serve important functions within the body that they can no longer serve when they are lost. The more water the body loses, the less effective the “cooling system” of perspiration becomes. Meanwhile, the electrolyte minerals sodium, magnesium, and potassium are needed for a variety of processes ranging from nutrient transport to nerve transmission.

Consuming a sports drink containing water and electrolytes during exercise is an effective way to counteract the effects of sweating. However, it is impossible to restore fluid and electrolytes as quickly as they are lost during moderate- to high-intensity exercise. Athletes must therefore make up the balance by continuing to drink after completing exercise.

By weighing themselves immediately before and after workouts, athletes can determine the amount of fluid depletion they have experienced. They should drink at least this amount of fluid in the first 30 to 45 minutes after completing a workout.  Sports drinks are a better choice because they are formulated to replace water and electrolytes in approximately the same ratio in which they are lost in sweat.

ZIPLOC OLMETTE

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Ingredients:

–         2 eggs or 4 egg whites

–         additives – fresh veggies and meats of your choice

–         low fat cheese if cheese is necessary

–         Ziploc bag

Directions:
Crack 2 eggs (large or extra-large) into the bag (not more than 2) shake to combine them.

Or

OPT for 4 egg whites to eliminate fat content.

Put out a variety of ingredients such as: onion, green pepper, tomato, mushroom, or chicken. – Try to avoid high sodium additives like bacon, ham and cheese
Make sure to get the air out of the bag and zip it up.

Place the bags into rolling, boiling water for exactly 13 minutes.
Open the bags and the omelet will roll out easily. Be prepared to be amazed!!

Nice to serve with fresh fruit!!  YUM

Imagine having these ready the night before, and putting the bag in boiling water while you get ready. And in 13 minutes, you got a nice omelet for a quick breakfast!!!

 

 

Nutritional Info

  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 298.2  (reduced with egg white substitute)
  • Total Fat: 15.9 g  (reduced with egg white substitute)
  • Cholesterol: 394.0 mg
  • Sodium: 341.4 mg  (reduced when eliminating bacon, ham and hash browns)
  • Total Carbs: 2.7 g
  • Dietary Fiber: 0.3 g
  • Protein: 18.2 g  (reduced with egg white substitute)