Muscle Max Right, Left, Right, Left

Hello everyone!  I have been super busy with work needless to say the blog was put on the back burner. I did this muscle max work out this Wednesday for class. When I plan my class each week I try to have different themes like the following: squat focus, power movements, planks and more. This workout theme was doing movements unilaterally  so right side/left side. Also I told the class last week that we were going to have cardio based movements in the next workout so there is cardio blast in each circuit. So here it hope you all enjoy it! Happy Fitness!

Here is the music mix I played during this class!  Check it out!

http://www.audiomack.com/embed4-large/steady130/best-of-2015

Equipment: Heavy & Light Dumbbells, Bar, Step, and Mat 

Repeat each circuit 2 with a 25 sec rest between each circuit. 

Warm-Up: Repeat Twice @ 30 sec, rest for 5 sec between each set  

  1. Jump Rope
  2. Squat
  3. Jump Jacks
  4. Right Reverse Lunge
  5. Ice Skaters
  6. Left Reverse Lunge

Circuit 1: Repeat Twice @ 30sec, rest for 10 sec between each set 

  1. Squat with Mini Band
  2. Mini Band Rotations
  3. Jump Squats

Circuit 2: Repeat Twice @ 1:00 min, rest for 10 sec between each set 

  1. Single Arm Chest Press (switch arms at 30 sec)
  2. Single Arm Chest Fly (switch arms at 30sec)
  3. Mountain Climbers @ 30 sec

Circuit 3: Repeat Twice @ 1:00 min, rest for 10 sec between each set 

  1. Single Leg RDL (switch arms at 30 sec)
  2. Single Arm Clean and Press (switch arms at 30 sec)
  3. Ice Skaters @ 30 sec

Circuit 4: Repeat Twice @ 30 Sec, rest for 10 sec between each set 

  1. Reserve Right Lunge with Rear Leg Lift
  2. Right Curtsy Lunge
  3. Reserve Left Lunge with Rear Leg Lift
  4. Left Curtsy Lunge
  5. Quick Feet High Knees

Circuit 5: Repeat Twice, rest for 10 sec between each set 

  1. Alternating Bicep Curls 1:00 min
  2. Touch Down Bicep Curls 30 sec
  3. Front Kicks 30 sec

Circuit 6: Repeat Twice @ 30 Sec, rest for 10 sec between each set 

  1. Single Arm Overhead Press 1:00 min
  2. Alternating Front Raise 1:00 min/Second Side Raises 1:00
  3. Jumping Jacks

Circuit 7: Repeat Twice @ 30 Sec, rest for 10 sec between each set 

  1. Single Right Tricep Extension
  2. Single Left Tricep Extension
  3. Tricep Push-Ups  
  4. Plank Jacks

Muscle Max March 9th 2016

Here is the workout that we did for Muscle Max on March 9th! It’s is a full body Tabata workout. I use Seconds Pro as my timing app during all my muscle max classes.

Equipment: Heavy Body Bar, Heavy & Light Dumbbells, step and mat

How it’s done: Each Tabata Circuit has two or more strength exercises. You do the first exercise of the circuit for 4 rounds for 20 sec with 10 sec rest between rounds. After you complete the first exercise then you go on to the next exercise. There is 25 sec break between circuits!

Here is the music I used for this class also! You can download this for free on the following website: 130 for 60 Dec 2015

Warm-Up: 2 rounds @ each exercise for 30 seconds

  • Jump Rope
  • Butt Kickers
  • Jumping Jacks
  • Pop Squats

Circuit One:
Equipment: Bar, Dumbbell, Step

  1. Chest Press, 4 rounds, 20 sec on 10 sec off
  2. Chest Fly, 4 rounds, 20 sec on 10 sec off

Rest 25 sec

Circuit Two: 
Equipment:  Bar,Dumbbell

  1. Squat Press, 4 rounds, 20 sec on 10 sec off
  2. Dumbbell Swing, 4 rounds, 20 sec on 10 sec off

Rest 25 sec

Circuit Three:
Equipment: Body Bar

  1. Deadlift, 4 rounds, 20 sec on 10 sec off
  2. Bent-Over Row, 4 rounds, 20 sec on 10 sec off

Rest 25 sec

Circuit Four:
Equipment: No equipment

  1. Right reverse lunge with lateral lunge combo, 4 rounds, 20 sec on 10 sec off
  2. Left reverse lunge with lateral lunge combo, 4 rounds, 20 sec on 10 sec off

Rest 25 sec

Circuit Five: 
Equipment: Dumbbells

  1. Bicep Curls, 4 rounds, 20 sec on 10 sec off
  2. Plank with Tricep Kickback, 4 rounds, 20 sec on 10 sec o

Rest 25 sec

Circuit Six:
Equipment: Body Bar

  1. Squat, 4 rounds, 20 sec on 10 sec off
  2. Sumo walks (no weights), 4 rounds, 20 sec on 10 sec off

Rest 25 sec

Circuit Seven:
Equipment: Dumbbells

  1. Single Arm Press, 4 rounds, 20 sec on 10 sec off
  2. 90/90 Raise (right twice) and 90/90 Raise (life twice), 4 rounds, 20 sec on 10 sec off

Rest 25 sec

Circuit Eight:
Equipment: Dumbbells

  1. Hammer Curls, 4 rounds, 20 sec on 10 sec off
  2. Dumbbell Skull Crushers, 4 rounds, 20 sec on 10 sec off

Rest 25 sec

Circuit Nine:
Equipment: Mat

  1. Right single leg glute bridge , 4 rounds, 20 sec on 10sec off
  2. Left single leg glute bridge, 4 rounds, 20 sec on 10 sec off

Rest 25 sec

Circuit Ten:
Equipment: Mat

  1. Walking Plank,  4 rounds, 20 sec on 10 sec off
  2. Leg Drops, 4 rounds, 20 sec on 10 sec off

Rest 25 sec

Circuit Eleven :
Equipment: Mat and Dumbbell

  1. Crunch,  4 rounds, 20 sec on 10 sec off
  2. Russian Twist with dumbbell, 4 rounds, 20 sec on 10 sec off

Rest 25 sec

COOL DOWN! 

Hope you all enjoy it!

 

Tuesday Tabata

  • Equipment: mat, heavy and light Dumbbells 
  • Each exercise is done for 4 rounds at 20 sec with 10 sec rest between each round 
  • There will be a 45 sec rest between each Tabata circuit
  • 5 min warm-up 
  • 5 min cool-down
  • Total workout time: 40 min