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Friday Workout

Halloween – what’s in that candy?!

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We all know Halloween candy is a little evil – lots of empty calories, lots of sugar…this isn’t to say you’ve got to punish yourself for eating those M&Ms, but sometimes it’s nice to know just how long it takes to burn it all off!! Of course, you COULD just come in and workout here at MAX10 – kickboxing, boxing, running, weight lifting, TRX, yoga: we have it all! AND, you can burn up to 500 calories in a MAX10 Fitness class…get in here!

 

Have a safe and fun Halloween!

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Friday Workout

Weekend Workout: HIIT Body Weight Rounds

FullBodyWorkout_0

AMRAP: 10 burpees, 20 squats, 20 skaters lunges, 10 divers push ups, repeat for 6 minutes. Rest for 2 minutes. Repeat 3x total.

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Friday Workout

20 minute, no excuses workout

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Thanks to our friends over at POPsugar Fitness for this weekend’s burst of cardio. Quick, and doesn’t take up much space! If you can’t make it in for classes, do this in your garage.

http://www.fitsugar.com/Printable–Equipment-Cardio-Workout-35589694

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Friday Workout

Pyramid Workout

pyramid workout

Weekend workout – pyramid. All the way up, all the way down!

pushups – sit-ups – squats – lunges

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Friday Workout

Weekend Workout – 20 minutes

amrap

20 minutes and you’re done (well, maybe you should warm up and stretch and cool down a bit…). Go through this set as many rounds as possible in 20 minutes. See how you do!

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Friday Workout

Whole Life Challenge Official Workout

Would you rather workout with friends? Join us on Saturday, September 6th at 9am or 10am for a group workout, and a chance to take measurements and photos to prep for the Whole Life Challenge! Not registered yet? There’s still time! It doesn’t officially begin until September 13th.

WLC workout

 

Whole Life Challenge Official Workout. Set the timer for 11 minutes 800 meter run (1/2 mile) 75 squats 50 sit-ups 25 push-ups burpees in the time left Total your reps. This is your score to beat in 8 weeks!

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Friday Workout

Weekend Workout: Labor Day Tabata

They don’t call is “Rest Day”!! Labor Day is a day to WORK!! But we know, you have a BBQ to attend – so get it done quickly with this Tabata workout!

labor day tabata

jump squats

push-ups

high knees

sit-ups

 

20s :10s

8 rounds of each move

1min break in between

total: 20min

 

I use tabata timer on my iPhone for my tabata workouts.

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Friday Workout

Weekend Workout: get traveling!

Get out and get moving with this traveling workout this weekend!

traveling workout

Run 5 minutes

10 burpees

jog 2 min, sprint 2 min, jog 4 min

10 pushups

Jog 2 min, sprint 4 min, jog 2, sprint 2

10 sit-ups (turn around)

jog 2 min, sprint 2 min, jog 4 min

1 minute plank

run 5 minutes

10 burpees

Walk back to cool down

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Friday Workout

Weekend Workout: Up Against the Wall

Just you and a wall…get it done. 4 times through, resting in between full sets. Add some cardio – a short jog, jumping jacks in between, chasing your kids around the playground and you’ll have it done! Happy Weekend!

MOVE 1: Shoulder Climbers

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This one’s a real back blaster, from shoulders to glutes to hamstrings (with a little quad as well). (A) Squat down, back to the wall.  (B) Roll your shoulders back and up, while you press slowly up with your legs—your aim is to “climb” the wall, with your upper body leading the way. (C) Now reverse the motion to “climb” back down. Try for a set of 8 up-and-downs.

MOVE 2: Power Push-Offs

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Your chest, arms, and shoulders get into the action with this plyometric move. (A) Place your hands on the wall a little wider than shoulder-width apart and step your feet back so your body is in a solid plank. (B) Bend your elbows to bring your chest close to the wall, then push back dynamically, so your hands come off the wall and you tilt back on your toes.(C) Fall back into the wall, bending your arms. Do 8.

MOVE 3: Marching Bridges

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Concentrate on your glutes doing the work for a seriously tight end. (A) Lie down on your back, arms by your side, knees bent up, toes touching the wall. (B) Walk your feet up the wall a step, pushing your hips up so your body is flat from knees to shoulders. (C) Slowly march your legs in toward your chest while engaging your glute muscles to keep those hips high. A rep includes both legs; go for 8 of ‘em.

MOVE 4: L-Handstand Step-Ups

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This toughie makes your shoulders and core really work. (A) Start in a downward dog position, heels touching the wall. (B) Pick up one leg and step the foot on the wall a hip height. (C) Press into the wall with your foot, then pick up your other foot and place it alongside the first one. (D) Pause briefly in this modified handstand, then step back down. Lead with one foot for 4 reps, then lead with the other for 4 more. Not ready to make the move to the half-handstand? Try it on your forearms first.

MOVE 5: Foot-Up Split Squats

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Picking up a foot adds thigh-toning intensity to the standard split squat.  (A) Stand back to the wall and take a large step forward. (B) Pick up your back leg and place the toe against the wall. Square off your hips and lean your torso forward slightly. (C) Slowly bend your front leg as low as you can control (but not past 90 degrees); press up almost back to straight. Do 8 on each leg.
Source: http://www.womenshealthmag.com/fitness/wall-workout
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Friday Workout

Weekend Workout – No Equipment Necessary

No equipment necessary other than your body and a wall for this one! Go one minute for each move, add a minute of jumping jacks or jump rope at the end, then repeat it all 3x. For extra, do a fourth round, and as a 20 minute run, jog or walk/run to it. Have an awesome weekend!

MOVE 1: Side-Kick Plie

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To perform this glute and hip toner, stand with your feet two to three feet apart, toes turned out, then lower into a squat, elbows bent and fists in front of your chest (a). Stand up and lift your right leg off the floor. Focus on your glutes, then drop your left shoulder and kick your right leg out to the side (b). Reverse the movement to return to the squat position. That’s one rep. Do 10, then repeat with your left leg.

MOVE 2: Ab Roll-Up

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Sit on a mat with your legs extended in front of you. Roll your back onto the mat and lift your legs over your hips, supporting yourself with your arms(a). Use momentum to roll quickly back to the starting position, but bend your knees and place your feet flat on the mat. Plant your feet and jump up, reaching your arms over your head (b). Land softly and bend your knees to lower back down to start. That’s one rep. Do 10.

MOVE 3: L Stand

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Place your heels against the bottom of a wall, bend forward, and position your hands shoulder-width apart on the floor. Walk your feet up the wall until your legs are parallel to the floor and your body forms a 90-degree angle (a); this works your upper back and shoulders. Raise your right leg to activate your core (b). Reverse to return to start. That’s one rep. Do 10.

MOVE 4: Standing Mountain Climber

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Add a cardio component by jogging in place for 10 counts, bringing your knees up to hip level (a). Drop to the floor, get into a plank position, and quickly alternate bringing your knees to your chest 10 times (b). That’s one rep. Jump up to return to start; repeat three times.
Workout courtesy of: http://www.womenshealthmag.com/fitness/body-weight-workout