mXa Fitness

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Sydney, NSW
mXa Fitness

mXa is a Strength & Conditioning Gym offering PT, Small Group Classes and Trainer Education Workshops... Come and check us out!

21/10/2020

What some people said about our “extend”‘program 😃

16/10/2020

mXa Training Tips

Strict Overhead Press should be an important part of your strength training program.

It builds strong and balanced shoulders, improves core strength and maintains overhead mobility.

We see an over reliance on the Bench Press for static strength or see the introduction of more advanced overhead lifts such as the Jerk, without building the needed strength and stability first.

Try to program Strict Overhead Pressing at least one day a week into your program for strong, balanced and healthy shoulders.

14/10/2020

Coming soon, stay tuned 🤙

29/09/2020

What are the benefits of using barbells over dumbbells and visa versa? 🏋🏻‍♂️

There are a number of options when using free weights in the gym. Barbells, dumbbells, kettlebells, sandbags, deadballs… But which ones are the best for you to use in your training program?

Let’s talk about the benefits of the two most common pieces of equipment you find in the gym, barbells and dumbbells.

Find out more in our latest blog 🤙🙏

16/09/2020

mXa Weightlifting Tips

The Clean, Jerk and Sn**ch (and their variations) are becoming more common in general exercise programs.

These are complex movements and should be more focused on technique work before trying to push the weights.

A great way to improve your efficiency is to use a complex that breaks down the full lift into pieces to help you focus on your weakest part.

Try this Clean complex:
1x Clean Deadlift to High Hang
1x Hang Clean
1x Clean
Every 2mins x5 sets

14/09/2020

Energy System Development: Phosphate (ATP-CP) System

This is the energy system we use for short bursts of high intensity/ explosive movements. Think 100m Sprint race or going for a 1RM (max effort lift) Deadlift. It’s your body exerting maximal effort/ intensity that only lasts around 10-15sec. The Central Nervous System (CNS) needs a lot of time to recover from these efforts, around 7-10 times the duration of the work, e.g. 10 secs of work, 70-100 seconds of rest to fully recover. The Phosphate Energy system runs on Creatine Phosphate and creates no by-products, meaning the only thing you really need to consider in your training program is giving it adequate time to rest to let it work to it’s full potential. Check out full blog about energy system on our website 🤙

23/08/2020

mXa Live on True Coach!

Exciting news as we aim to increase the value and improve the experience of our mXa Live Online Training Program.

We are moving mXa Live onto the True Coach platform which provides video demos of all exercises, allows you to log your workout results, send messages to your mXa coaches and it’s delivered to your email daily or you can log into the app from your phone!

For just $9 per week, you can have a 5 day structured functional fitness program you can complete anywhere!

Send us a message to get started right now! :)

11/08/2020

mXa Training Tips

Looking to get stronger on your Squats and improve your technique? You need to be doing these 3 things.

Tempo: control the speed of the squats to increase strength, build muscle and focus on specific parts of the movement.

Unilateral: Include single leg exercises into your program to work on your stability, balance and sure up the weaker side.

Mobility: improve your flexibility and mobility around your hips, knees and ankles to improve your technique and position in your squat.

28/07/2020

mXa Live Program

Looking for an online functional training program with minimal equipment you can do anywhere and anytime?

Welcome to mXa Live! For $9 a week you get access to 5 workouts that are updated every week. Follow the link below to start your free 7 day trial 😁

https://www.mxafitness.co/mxa-live-1

19/07/2020

mXa Program Check

Upper Body Pull exercises (Bent over Rows, Pull-ups, Cable Rows) are often neglected compared to Upper Body Push exercises (Bench Press, Push Ups, Shoulder Press).

Ideally you should aim to have an even number of Upper Body Push and Pull exercises in your training program every week to create muscular balance.

Count the number of exercises you have in your program for a whole week and see if you are missing out on muscular balance? 🤔

12/07/2020

mXa Online Programming

Looking for an advanced functional fitness program you can follow online?

We offer Beginner, Intermediate and Advanced online programs with mXa Origin, mXa Evolve and mXa Extend.

Here is a workout from the mXa Extend (advanced) program:

A. Every 90sec x8 sets
2 Power Clean + Push Press (first 4 sets)
1 Power Clean + Push Press (last 4 sets)
(Start at a moderate weight and build each set)

B. 5 Rounds:
9 Hang Squat Cleans (60/40kg)
9 Bar Muscle Ups (or Burpee Pull-ups)

Post results in the comments below or get in touch for more information about our online training programs!

05/07/2020

mXa Kettlebell Conditioning

Learning to flow different kettlebell movements together is one of the most fun ways to perform conditioning workouts.

Get smooth with each movement individually and then over time mix them together to perform all sorts of kettlebell combos.

mXa Kettlebell Conditioning Workout
5 Rounds
Kettlebell Complex:
Swing
Clean
Rack Reverse Lunge
Clean + Push Press
Half Sn**ch
*switch arms and repeat*
Row/ Assault Bike/ Ski Erg 60secs for Cals
Rest 60sec between rounds

Address

Sydney, NSW

Website

http://mxafitness.co/

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