716 Box N' Lift

Hello Facebook! While I have been away I have not been doing nothing! Today I am bringing you a one of my full follow-along under 30 minute workouts I have been providing for the groups and members in the MAC Fitness Facility. This free video is one I have made open to the public as an example of just a small sample of many videos of full virtual workouts, demonstrations and much more you would could have access too! Most are private only for members to have access to, also s...ome will be created potentially specifically for YOU! As I am open for clients, my availability is almost full and options for one-on-on PT very limited, but you could still take advantage of online training options and have access to not just videos like this, but also virtual live one-on-one sessions to help keep you accountable and ensure you are doing everything safely and effectively! Don't hesitate to reach out and let's chat about a way to ensure 2021 is your year! WTF Wednesday Tabata! 24 Minutes. 6 Minute warm up 6 Minute Back & Biceps 6 Minute Legs 6 Minutes Chest & Triceps Burner Follow along with this one if you can! Everything is working from the .40/.20 split, work at the highest tempo you can bring for the entire .40 seconds while maintaining control and form. WARM UP: (.50/.10 split for warm up round) Jog Buttkicks High Knees Side to Side Shuffle Inchworm Walk Out Groiners .25/.25 BACK & BICEPS: (.40/.20) Single DB Row R/L -Neutral Grip Standing DB Curls Single DB Row R/L -Underhand Grip Outside/Wide DB Curls LEGS Power Squats Split Squats R/L Back Foot Elevated Split Squats R/L Pop Ups OR I-Surrender CHEST & TRICEPS Push Ups -Regular (Elbows 45 angle/wide) Push Ups -Military (Elbows Close to Body) Push Ups -Staggered (One High & Wide One Low & Close) (.20/.20) Bent Over DB Triceps Kickback Overhead DB Triceps Extensions Enjoy! Like the video & subscribe to my channel if you like the workouts and exercises I have provided as I have plenty of videos already uploaded and much more awesome content coming soon! #716BoxNLift #UnlockYourHiddenPotential #Fitness #personaltrainer #OnlineTraining #Tabata #Workout #InHomeFitness #InHomeTraining #Like #Subscribe #Share #Buffalo #BuffaloNY #BuffaloTraining https://youtu.be/tGVM3297c0A

https://www.facebook.com/watch/?v=390118975543726

We got a winner with this one! Deconstructed Chicken Pot Pie Orders for Sunday delivery need to be made by tomorrow at 3pm! Support local, spend smarter, eat some ready delicious food. Use code Hero10 to get 10% off your order as well!! https://www.kravingthyme.com/

Holding things down at the MACFitness facility while Matt gets to spend some time with his family! Huge congrats to Matt and his wife Steph on the birth of their baby boy! Super happy for you both an really glad I can help out and give you some time together as a family! That doesn't mean anything less then absolute ass kickary is happening inside the MACFitness facility! People are still ready to bring the heat and today I provided them with a shiny new zippo! This w...as a brutal one! * 30 MINUTE EMOM! *5 Push Press *5 Front Squats *4 Reverse Lunges *4 Sumo Squat Burpees -First five minutes to set a tone *4 Push Press *4 Front Squats *4 Reverse Lunges *3 Sumo Squat Burpees -following twenty-five minutes of bilss. #MACFitness #716BoxNLift #UnlockYourHiddenPotential #MotherFuckerMonday #EMOM #Fitness #Training #TrainInsaiyan #Workout #HardWork #DumbBellWorkout #FullBody #Intense #BringTheHeat @macfitness100 @716boxnlift

Upper Body Thoracic & Shoulder Mobility Wall Sprinklers = Thoracic Mobility Childs Pose T-Twist = Thoracic Mobility Cat/Dog = Spinal/Thoracic Health/Mobility... Childs Pose Lat Press = Lat/Deltoid/Pec Mobility Childs Pose Bench BackScratchers = Lats/Triceps/Pecs/Deltoid Mobility Foam Roll Thoracic Hypertextnsion =Thoracic/Spinal Mobility/Health Shoulder Rolls = Scapular Mobility PVC Front/Back Raise = Shoulder Mobility TRX 9 o'clock 3 o'clock = Shoulder Mobility #716BoxNLift #UnlockYourHiddenPotential #Fitness #Exercise #Training #Mobility #TSpine #TspineMobility #ThoracicMobility #Rotation #RotationalROM #ROM #RangeOfMotion #Movement #Move #MoveYourBody #Shoulders #ShoulderMobility #ShoulderHealth #MoveFreely #FunctionalTraining #Health #HealthyLifestyle #QualityOfLife #SoftWork #YinYang

Exciting News 10% OFF Code: hero10 If you still have yet to order some food from Kraving Thyme Family Meal Prep now is your chance to get some really awesome meals at an even cheaper price! When placing your order use code: Hero10 to receive 10% off! This place is truly great, they replaced my morning go-to French toast with these Cinnamon Toast Protein Pancakes and omfg are these delicious ... GO ORDER NOW! 10%OFF- HERO10 See more

Boxing Drill of the Week This weeks boxing drill was featured over the weekend during 716 Box N' Lift Saturday's at MACFitness. 3 Bob & Weave, 3 uppercuts. The uppercut combo should start with the hand of the side you finished your bob & weave (finish on the left, left upper first, finish on right, right upper first)... This is an excellent drill to promote head movement, but also with the resistance band pulling the heavy bag towards me, it adds an aspect of infighting. In order to hold my ground I must have a solid base foundation and as the bag swings with momentum plus the resistance band pull I must deal with the weight of the bag coming at me and add a slight push to create enough space for my punching combo, all while moving with the bob & weave. All-in-all this is a great conditiong heavy bag drill but also a top notch defensive drill as well. Weekday schedule currently has 4 available openings for new clients. Be sure to reach out and find out how you can come in for boxing, personal training, sports performance, range of motion enhancement, nutritional guidance, fitness groups, boxing groups, or all of the above! 716 Box N' Lift MAC Fitness #716BoxNLift #UnlockYourHiddenPotential #Boxing #BoxingDrill #BoxingForFitness #DefensiveDrill #BoxAndWeave #Infighting #BagWork #HeavyBag #Fitness #Training #Trainer #TrainInsaiyan #Workout #PersonalTrainer #SportsPerformance #PerformanceCoach #Conditioning #Strength #Power #Speed #Defense #Buffalo #WestSeneca #WNY