So, have you heard that we are doing Max T3 classes in the office? ¬†Every Monday, Wednesday and Friday we lead a workout in the office (at 11:45am), based off the Maximized Living Max T3 principles, and loosely tied to the CrossFit workouts that I preach (it is a bit of a step stool to CrossFit).
So I want to give you an overview of what we do in our class each week, tell you why you should come do the class, and then offer you a workout to mimic the class. ¬†First off, Angel and Loree have both been CrossFitting for about a year (Mariah too, but she isn’t involved with the T3 class). ¬†So the coaches, Angel and Loree, are experienced in this type of exercise, and are great coaches.
Our MWF class lasts about 20 minutes total, with only 6 actual minutes of “WORK” and 8 minutes of “REST”, with some warmup and cool down time as well. ¬†What we do, is tackle three exercises. ¬†Each exercise is done over 4 minutes with 2 minutes of work (30 second bouts, and 2 minutes of rest). ¬†You start with 30 seconds of the exercise (and count) and then do 30 seconds of rest, follow that until you have done 4 minutes. ¬†Rest exactly one minute, then start the second exercise the same way, rest 1 minute then the third. DONE!
The goal is to be intense during the bouts of exercise, over time you should have little¬†drop off¬†in rep count for each 30 seconds. ¬†Also, we program the exercises to build strength, tax your aerobic system, and push your anaerobic limits as well. ¬†The great news, is that it is for everyone. ¬†You can be 80 years old and do this, or you could do it at 18 years old and be equally taxed. ¬†Intensity is self governed by your fitness level, so it works great no matter what!
The plan for this workout test, is simple. ¬†I want you to know that the simple can be so effective.
For the first 4 minutes, do 30 seconds of push-ups, followed by 30 seconds of rest. ¬†Record your efforts for each 30 second burst of exercise. ¬†When you are done with your push-ups, rest one minute before beginning your sit-ups. ¬†Same routine of 30 on and 30 off. ¬†For all of these exercises, you substitute appropriately. ¬†I would do full push-ups, with range of motion from my chest touching the floor to my arms straightened. ¬†Sit-ups I would bring my torso back to touch the floor with my hands overhead, then bringing my body to a perpendicular to the floor position.
Finally, after sit-ups, we have squats. ¬†full depth, your hip bone is below your knee squats (if you can only go half that deep, fine for now). ¬†These lovely little evil exercise will leave your legs nice and wobbly.
Record each round, so that your score card might look like this:
Post that score to comments and you will be able to find it here again, on another day that you choose to try it again!
Our in office class is $50 a month for patients, and $75 a month for non-patients. ¬†If the interest for a morning grows, we will look at adding that! ¬†Keep pursuing health and fitness! ¬†Be Well and Blessed – Dr. E