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sayerfit sayerfit

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Mark Sayer  www.sayerfit.com "Train with your mind, not your ego." NEW VIDEO Triceps & Biceps👇

https://m.youtube.com/watch?v=sSkZU5Ys6I0&feature=youtu.be

Drills for the skills with @valevans_ Sometimes mitts and bags can feel a bit abstract. Drilling glove on glove is how I learned coming up and I feel like it’s an integral part of training.
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Like a lot of my #workingwarriors Valerie began training primarily for fitness and now is sparring and looking to take it to the next level. #womenwhobox #boxing #fitness #sayerfit #boxingforlife #wtffightnight #worktraifight

Short and sweet conditioning session 7 min 25 m double kettlebell front rack carry then 20 burpees #AMRAP (as many reps as possible) 30 sec break the 3 min of tire strikes using the 35 lbs ROGUE MURDER HAMMER 🔨 (ok, that might not be its actually name). #roguefitness #fidi #workouts #sampleworkouts #risebywe #trainingforboxing #trainingformma #trainingformuaythai #strongmantraining

Exercise 1, the weighted side bend. Exercises are tools that exist on a spectrum of Risk v. Reward. The lumbar spine has “functional rigidity,” and isn’t necessarily intended to laterally flex under loads. Sure, you probably can work your obliques this way but why? You might have a reason, but if not, why risk it.
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Exercise 2. Side bends with weight loaded equally in opposite directions. This Is usually performed vigorously by people with no concept of basic physics.
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3. The Palov Press. This is deceptively challenging exercise the develops the anti-rotation aspect of the core musculature in a way it’s actually used in life and sports. Progress this exercise into “stir the pot” or perform from a low lunge to make it especially challenging. #whenyousaycoreyoureallyjustmeanabs #core #corestrength #abs #palovpress #stupidexercises #fitnesd

“Training should be as simple as possible, but no simpler.”
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A1 move for today 4 x 8 at 264lbs 2 second pause at the bottom. .
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#squats #backsquat #strength #strengthandconditioning #brooklynathleticclub #fitness #instanyc #workout

I had an awesome time this weekend training Alex & Renee of @couplescookbook your go-to guide to NYC🗽CHECK OUT THEIR PAGE for the full break down of their first @sayerfit workout and saw awesome pictures of great food around the city! .
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#fitcouples #nycfitness #foodie #fitfam #workout #thingstodoinnyc #instanyc #noho #soho #brooklyn #boxing #boxingworkouts

Getting some work in @worktrainfight with @warriorstylenyc The 10/10 Drill is one of my favorite conditioning sequences for the pads or bag. 10 kicks each leg, 9 rapid fire and the 10th turn your hip over, clinch up and 10 knees a side (20 total), rapid fire punches 10 a side (20 total). .
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If you can get 4-5 cycles of this drill in a standard 3 Min round you’re doing alright. If you can do that for 3 rounds you’re pretty good 🇹🇭👍💪
#muaythai #muaythaiordie #muaythaimonday #nyc #nycmuaythai #workout #conditioningdrills

Post leg day #combatcardio 4 x A) 2 Min concept ii rower (minimum distance 500m) 30 sec rest B) Heavy Bag (hands only) 30 sec rest 1 x A) 2 Min non-stop squats with an empty bar B) Heavy Bag southpaw. I always liked combining the rower with punching, like the classic opposing muscle group superset but for conditioning. NOTE TO TRAINEES 30 Seconds is more than enough time to take your gloves on and off #senseofurgency #movewithpurposedamnit #getafterit #fitness #fightconditioning #conceptiirowerworkouts #fatloss #instanyc #strengthandconditioning

Missing is a big part of striking. The most accurate strikers I can think of have roughly a %75 hit percentage. So think about that, for every 1000 Shots 250 are missed. To be a complete fighter you need to be able to miss and be in balance, or IDEALLY to be able to create a new advantageous angle off of your miss. The #doubleendbag is an ideal tool for that. .
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GET AFTER IT first thing in the morning with me 6:30 am BOX GROUP THU new technique & exercise focus every month. #worktrainfight #nycboxing #nyc #instanyc #fitness #fitnessmotivation #buildmuscle #jab #jabcross #glutes #abs #coretraining

“Simple” and “easy” are not the same thing. Fitness, weight loss, and fighting are all sometimes at their best when we make those pursuits ‘simple’ & HARD. The walking lunge is a simple exercise to pattern you can do for for reps, time or distance. My personal best was when I was 17 I did 500 m in a row, haven’t tried to break that one 🤔#Brooklyn #brooklynathleticclub #lunges #fitness #legday #work #physicaltraining #ptgoodforyougoodforme #disciplineequalsfreedom #trainingforboxing #trainingformma

50/40/30 workout on the #assaultbike 50 calories then rest with 25 burpees & kettlebell swings, 40 calorie on the bike then 20/20 swings & burpees, 30 calories then 15/15 swings & burpees. .
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Train with me inBOX GROUP every Thursday at 6:30 am @worktrainfight .
#getafterit #sundayworkout #worktrainfight #metcon #crossfit #glutes #quads #abs #core #metabolicconditioning #fitness #fitspo #nyc #instnyc

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