Gloves are included! Parking, childcare, onsite showers and more!
Tag: friday workout
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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Mini Holiday Boot Camp
Mini Holiday MAX10 Bootcamp November 17th – December 20th 2014
Includes:
3 Classes Per Week
Free Gloves
Small Group Training
Private Facebook Group
Group camaraderie
Focus on Fitness, Weight-Loss, and Fun!
Weight and Measurement Tracking
Boot Camp Coach for nutrition and motivational support
Kickboxing, Strength Training, TRX, Circuit Interval Training
Tu | Th | Fr – 930A
M | W | Fr 6P (veterans only or with instructor permission)
M | W 8P | Fr 6P
You can add on additional workout days or childcare here.
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20 minute, no excuses workout
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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Pyramid Workout
Weekend workout – pyramid. All the way up, all the way down!
pushups – sit-ups – squats – lunges
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Weekend Workout – 20 minutes
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!
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.
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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Weekend Workout: get traveling!
Get out and get moving with this traveling workout this weekend!
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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Whole Life Challenge
The Whole Life Challenge Starts September 13! Create lifelong habits and make lifestyle changes with this fun program. If you already love your fitness routine, but need a little more accountability, this is for you. If you already eat well and workout regularly, this is for you. If you need help staying motivated to move, this is for you. If you don’t live nearby, this is for you. No matter your workout: CrossFit, kickboxing, weightlifting, running, cycling, biking, this is for you.
Whole Life Challenge is an online challenge that will help you to make the changes YOU need to make. You determine your levels, and play from there. Points are awarded throughout the game, and prizes will be given away at the end! Join team “MKG Seattle” and see what kind of difference you can make in your life! You have until August 24th to sign up at $39 for the 8 week challenge!
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
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
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
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
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