LaGree Fitness – working out on M3 Megaformer

Today I once again stepped out of my comfort zone and tried something new. A full body workout on a cool yet intimidating looking machine. This workout was not my typical cardio type sweat sesh which works on slow twitch muscles. This class actually slows down the movement working on the fast twitch muscles and making sure form and resistance are the focus.

The M3 Megaformer has 2 color springs that act as weights, cables, handles and a balance bar. I quickly became acquainted with the machine ensuring that I was using both my body and the machine as resistance and in slow and controlled movements.

The first set was for the core and boy did I feel it. I knew my core needed work but not that much.. good to know. We went through legs and arms with a couple of ab exercises in between. It was definitely challenging as I felt every movement – I am sure I will feel it tomorrow. I enjoyed this workout and would definitely do it again.

Below are a couple of videos that will show more in detail







Chest/Shoulders/Triceps 7/12

So normally I workout in the morning or at the very latest early afternoon. Well last night I was up all night with thunderstorms, lightening and flash flood warnings going off. And also because the power went out I had to pack all the food that I bought yesterday in a cooler with ice packs (thank you So needless to say after 3 hours of “sleep” I got up late and had to take a nap before my workout. I finally got the energy at 5:00pm. Below is my workout for chest/shoulders and triceps. Again I kept it around 30 min with minimal rest periods.

Tri-set 5 sets 10 reps

Flat bench barbell press
Dumbbell flys
Laying overhead dumbbell pullovers

Incline bench barbell press 3 sets 10 reps

Superset 3 sets 10 reps

Close grip press
Dumbbell lateral raises

Leg Day workout 6/29

Today was the dreaded leg workout. Actually legs are my favorite body part to work on. But still, I was drenched in sweat after the workout so here it is. As always make sure to have proper form and challenge yourself.

Each superset is 10 reps for ARAP for 5 min and 1 min rest after each set

Superset 1:                                                                   Superset 2:

Wide Leg Squat with dumbbell                         Barbell deep squat

Stiff one leg deadlift                                                Split leg squat

Mountain Climbers

Superset 3:                                                                    Superset 4:

Step ups                                                                      Kneeling leg curl with dumbbell

Shotgun lunge                                                        Single leg glute raise on medicine ball

Extra Credit

1 minute calf raises

20 reps with ab roller

Standing wood chop with bands (shown with cable)