Sunday, November 20, 2011

TRX Workout of the Day: Sunday, November 20, 2011

Sorry to leave you hanging. Get ready. January 1, 2012.

Tuesday, June 7, 2011

TRX Workout of the Day: Tuesday, June 7th

Today's focus will be core and cardio.  Be sure to warmup and stretch before beginning.

Each of the following workouts will be for 1 minute:

-jumping jacks
-TRX planks
-mountain climbers
-TRX sit-ups with rotation
-knee tuck jumps
-TRX supermans
-skaters
-TRX pikes
-stairs (or alternating fast feet and high knees)
-TRX power pull
>>rest for 90 seconds
>>Repeat workout again!

Stretch, hydrate, rest up for tomorrow!

Monday, June 6, 2011

TRX Workout of the Day: Monday, June 6th

>>You will be going through the entire routine 3 times.  Complete 20-25 reps of each exercise. 11 exercises make up the routine.>>

Work hard and keep your mind on the task at hand.  If it burns, push through it.  The results will make it all worth it. 
List of the 11 exercises:

  • TRX Single Leg Squat (21 each leg)
  • TRX Mid Row (elbows at same height as shoulders when pull back)
  • TRX Sprint Start (21 each leg)
  • TRX Triceps Press
  • TRX Superman
  • TRX Crossing Balance Lunge (21 each leg)
  • TRX Biceps Curl
  • TRX Sit-up with Rotation (21each side)
  • TRX Hamstring Curl
  • TRX Push-up
  • TRX Plank (hold 21 seconds)
Cardio:  3 minutes jogging in place (with occasional high knees and butt kicks), 2 minutes jumping jacks, 1 minute skaters, 1 minute burpees, 1 minute mountain climbers

**Adequately cool down and stretch when workout is complete!**

Sunday, June 5, 2011

TRX Workout of the Day: Sunday, June 5th

Treat your body to a nice stretch! Enjoy.

>>TRX Forward Lunge (with Y Fly)

  • Face away from the anchor, step slowly into a lunge lifting your arms up into a Y position.  Only go until your start to feel the burn.
  • Hold for 20 seconds, release.  Repeat x3
>>TRX Golf Rotation (Single Arm)
  • face anchor, bend forward at hips.  Keeping eyes and one arm down, lift the other arm up and back.
  • Hold for 20 seconds, release.  Repeat x3 
  • Repeat with opposite arm
>>TRX Golf Rotation (Double Arms)
  • same starting position as single arm move.  Lift both arms to same side, rotate waist to same side.  Eyes follow hands
  • Hold for 20 seconds, release.  Repeat x3
  • Repeat on other side
>>TRX Lower Back Stretch
  • Lean back, bend at waist.  Back straight, head aligned with back, arms up by ears
  • Hold for 20 seconds, release.  Repeat x 3
>>TRX Upper Back Stretch
  • Lean back putting tension on TRX. Keep body straight, round shoulders forward
  • Hold for 20 seconds, release. Repeat x3
>>TRX Long Torso Stretch
  • Face anchor, cross left leg over right (wide). Drop right hip down, bend neck slightly.  Arms up by ears
  • Hold 20 seconds, release.  Repeat x3
  • Repeat on opposite side
>>TRX Side Lunge
  • Facing anchor, step to the right and down into a lunge.
  • Hold 20 seconds, release. Repeat x3
  • Repeat with left side
>>TRX Standing Firgure-four
  • Face anchor. Left ankle and right knee. Drop butt like sitting down into a chair (or lower if able)
  • Hold for 20 seconds, release.  Repeat x3.
  • Repeat on other side.
>>TRX Hip Hinge
  • Face anchor, right foot forward, left foot back.  Slightly bend left knee and hinge at waist towards right, straight leg. 
  • Hold for 20 seconds, release.  Repeat x3
  • Repeat on opposite side.
>>Standing Quad Stretch
  • Stand on left leg, keeping it straight.  Bend right knee, lifting foot up towards the butt with right hand. Use the TRX strap for balance if needed
  • Hold for 20 seconds, release.  Repeat x3
  • Repeat on opposite side

Thursday, June 2, 2011

TRX Workout of the Day: Thursday, June 2nd

The following workout consists of three rounds, overall working the entire body. Complete each round in order, doing as many reps as you for 30 seconds for each exercise. 1 minute rest between rounds, 3 minutes rest after round 3 before starting over.  The next time through each round, complete as many reps as possible for 45 seconds.

Round 1:
-TRX Chest Press
-TRX Triceps Press
-TRX Squat with calf raise
-TRX Single-leg Squat (do 30 seconds each right and left)
-TRX Sit-up with rotation (alternating sides)

Round 2:
-TRX High Row
-TRX Front Squat
-TRX Lunge (single leg mode, foot in handles and facing away from anchor.  30 seconds each leg)
-TRX Biceps Curl
-TRX Pike

Round 3:
-TRX Hamstring Curl
-TRX Hip Press
-TRX Push-up
-TRX Deltoid Y Fly
-TRX Superman

**After you have completed the routine twice through, push yourself further and complete the final cardio blast! You will thank yourself later!

-30 seconds Jump Squats-45 seconds Burpees-45 seconds Mountain Climbers-1 minute Jumping Jacks-

Saturday, May 21, 2011

TRX Workout of the Day: Saturday May 21st

>>The exercises are below are listed in 5 groups.  Do them in order, 30-45 seconds rest in between each group.  Repeat routine twice if your time allows
>>For each exercise, perform 8-10 reps in a slow, 4 count in and out motion.  Immediately do single count , maximum reps for 30 seconds.  Move quickly from one exercise to the next.

Group 1:
  • TRX Chest Press
  • TRX Low Row
  • TRX Y Deltoid FLy
  • TRX Single-arm Biceps Curl
  • TRX push-up (hands close making triangle)
  • TRX Pike
Group 2:
  • TRX Single-leg Squat
  • TRX Hamstring Curl
  • TRX Front Squat (stay up on your toes)
Group 3:
  • TRX Push-up
  • TRX High Row
  • TRX I Deltoid Fly
  • TRX Biceps Curl (reverse grip)
    TRX Triceps Press (reverse grip)
  • TRX Twist (alternating sides)
Group 4:
  • TRX Cross Balance Lunge
  • TRX Hip Press
  • TRX Lunge up to calf raise (repeat on each leg)
Group 5:
  • TRX T Fly into Mid Row into Biceps Curl (each time through the 3 exercises = 1 rep)
  • TRX Sprinter Start with Hop (stay up on toes) **30 each set instead of 4 count for the first. 15 seconds rest between sets
  • TRX Chest Press into Triceps Press (each time through the 2 exercises = 1 rep)
  • Alternating Side Lunge with Squat Jump between each side
  • TRX Bicycle
  • TRX Sit-up 

Wednesday, May 18, 2011

TRX Workout of the Day: Wednesday, May 18th

>>Lower Body<<

**45 seconds per exercise**
>>No rest between exercises, 45 seconds rest between sets and rounds>>

Warm up and stretch!

Round 1:
  • TRX Front Squat
  • TRX Sprint Start (facing away from anchor, 1 leg planted, opposite knee up then lunge back and touch toe to floor, repeat with same leg quickly then switch).  *45 seconds each side
  • TRX Lunge (single handle mode.  See instructions at the bottom of post)
  • Jump Squats
Round 2:
  • TRX Hip Press
  • TRX Side Lunges
  • TRX Hamstring curls
  • Squat Jacks
Round 3:
  • TRX Front Squat with single hop forward and back
  • TRX Sprinter Start with double hop (planted foot forward and back, then opposite toe touches ground)
  • TRX Lunge with hop (single handle mode)
  • Split squats (quick)
Cool Down and Stretch

>>How to get into single handle mode:
              Hold both handles, one in each hand. Take the right handle and put through left triangle area. Pull tightly.  Then, take the handle that is now on the right and repeat previous step. Remember to pull tightly!