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Tag: max strength
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MAX10 Holiday Survival Guide
Coach Steph will lead you through the holiday season with online support designed to help you stay sane through the holidays. We’ll help you stay on track with your fitness goals, keep working out, be careful with your food choices, and stay sane with your commitments. Steph will provide recipes, workouts, motivation online, and will do beginning and ending assessments to keep you where you want to be through this tough season. Open to ALL MKG members: MAX10, CrossFit and Martial Arts – the only requirements are that you can commit to THREE workouts a week (they don’t all have to be at MKG), have a current membership, and a desire to stay healthy this holiday season.
Register online or over the phone: 206-978-2411
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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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HIIT Yoga – what is it?
MAX10 Fitness at MKG is now offering HIIT Yoga, Fridays at 11:30a. I know, you’re thinking , what the heck is that? I come to MAX10 to get sweaty, to work hard, to hit stuff, to lift weights. Maybe you’ve never tried the yoga class on Sundays. I wasn’t sure what to expect, walking into this high intensity interval yoga class today, but as the director, I figured I should be the guinea pig, right?
We spread our mats out as Tracy began explaining what was going to go down: some yoga, some intervals, some yoga, some pose holding (which was meant to be “recovery”), some intervals, and then some “stretchy goodness” at the end. Sounded awesome to me!!
This class exceeded my expectations. I’ve been a trainer for two and a half years, teaching HIIT classes, barre classes and strength classes. I’ve also been an avid runner and yoga attendee for the last 4 years. This class appealed to the part of me that feels like I should get sweaty if I’m wearing workout clothes, and to the part of me that LOVES the mind-body connection of yoga. Tracy takes the time to explain what muscles we’re using, which ones should be engaged, which should be stretched during each pose, and spends a moment adjusting poses to make them more challenging for your level. If you’re looking for a “real” workout, this is. I was shocked at how many parts of me were sore on Saturday. I was pleased that I felt like I’d worked hard, but still managed to focus on my breath and thoughts and get into that meditative yoga head space that I love so much.
The accessibility of this class is the highlight. It’s for everyone. You’re only against the clock with those intervals, and they’re short bursts, followed by calming poses that flow and make sense. The stretches connect to the moves, and Tracy will encourage you to breathe through the poses, focusing more on your breath rather than your burning legs and arms. Everyone is encouraged to push their own body to a place that feels good FOR THEM. There is no one way to do it.
Join us, bring a friend, try it out. Can’t wait to see you on Fridays!
-Katy 
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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!
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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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
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
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Fall MAX10 BootCamp
MAX10 Bootcamp September 8th – November 15th 2014
September 8th – November 15th 2014 (30 classes total)
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
Times available:
Tu | Th | Fr – 630A
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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Weekend Workout: Plank Variations
Whether you love them or hate them, there’s no denying the effectiveness of planks. They work your whole body from shoulders to glutes, and really, even exercise your mind as you convince yourself that you can, in fact, stay another 10 seconds. Check out these 47 (yes, forty-seven!!) plank variations.
This weekend’s workout? Choose any ten, do each for one minute, run/walk briskly for 10 minutes; repeat 2-3x.
My choices?
Extended Plank
X Plank
Side Plank w/ Leg Lift
Side Plank with Mermaid Lift
Plank w/Feet on Stability Ball
Side Plank Thread Through
Bird Dog Plank
Plank Roll Out
Plank Plate Drag
Plank Pike Ups
http://greatist.com/move/plank-variations-for-core-strength