The TRX Suspension Trainer is a versatile and portable physical training tool whose patented design is constructed of soft industrial strength nylon webbing that is non-elastic. Users leverage gravity and their own bodyweight to create the desired amount of resistance in any exercise. As users improve their strength-to-weight ratio they can choose from hundreds of all-body exercises and simply adjust their body position to make each movement more challenging.

Check out this workout. It’s sick! Jonathan Ross is the head trainer of Aion Fitness.

[youtube=http://www.youtube.com/watch?v=3MJUYCwy4-g]

Need more information on getting your own TRX? Check

What’s up Team? Last night was intense based off many factors. It was hot, there were jump ropes, we were up, we were down, it was all that you needed to get the picture. We had fun and there will be more days like that to come!! As I mentioned on Facebook, met some great new people as well and the new 6-Week class starts on Monday, August 31st @ 7:00PM.

This morning was dark. We stayed on the bus stop median between the cars and got it done. When the sun peeked up, we ventured into the park for a sprint run that raised our heart rates up quickly. Check out what we did! HAPPY THURSDAY FOLKS!!! Am I smelling a TRX Friday again? (sniff sniff sniff). If you smell it too, let me know:)

.

WARMUP

500m Parking Lot Jog & Dynamic Exercises

.

WORKOUT

40 Side to Side (Over weight) Abdominal Leg Raises

30 Second Hold (Over weight)

REPEAT X 2

.

DESCRIPTION: Lunge, Balance to Overhead Press (Muscles worked shown above in image)

Start Position
1. Stand with feet straight and shoulder-width apart.
2. Hold dumbbell in one hand at chest level.

Movement
1. Lunge forward, landing on heel of foot.
2. Stabilize; front foot straight and flat, knee bent at 90 degree angle and directly over second and third toes; back knee bent at 90 degree angle, heel of back foot off ground.
3. Push off front foot into a balanced standing position on one leg.
4. Press dumbbell overhead, fully extending arm.
5. Repeat movement with same arm.

20 Lunge, Balance to Overhead Press (Right Side)

20 Lunge, Balance to Overhead Press (Left Side)

20 Pushup Plank Back Rows (Right Side)

20 Pushup Plank Back Rows (Left Side)

REPEAT X 2

.

High Knees (2 Minutes)

20 Curb Squats (Left leg on curb)

20 Curb Squats (Right leg on curb)

REPEAT X 2

.

400m Sprint

.

Lateral Pulldowns (90 Seconds)

Chest Press (90 Seconds)

Skull Crushers (90 Seconds)

REPEAT X 2

.

Plank Spidermans (1 Minute)

Plank Hold (Right arm UP / 30 Seconds)

Plank Hold (Left arm UP / 30 Seconds)

Plank Hold (Right leg UP / 30 Seconds)

Plank Hold (Left leg UP / 30 Seconds)

Supermans (1 Minute)

.

COOLDOWN

So here they are. There are 5 videos below. Check them out when you get a chance. Based off of the ‘official’ rules, it should be a continuous video feed showing the 1-minute break for challenge participant(s), so we’ll see what happens. Also, there is one rule that we have to take into consideration (that I didn’t see until afterwards). The exercise should be done continuously as well, meaning, once you put your knees down, then you’re done…that’s the amount of reps that’s counted.

I’ll submit the videos to see if we could get by. I also took a video last night, but my camera stopped recording after I reached the 40 Atomic Pushups. I never did the Low Rows last night because I was pissed off at my camera. I’ll get that done tonight. See you tomorrow, Shawn

1. Glenn/Mike – Atomic Pushups

2. Glenn/Mike – Low Rows

3. Nicole/Tina – Atomic Pushups

4. Nicole/Tina – Low Rows

5. Shawn – Atomic Pushups

[youtube=http://www.youtube.com/watch?v=tpdPpoErN2c]

[youtube=http://www.youtube.com/watch?v=xzfqrEJS0mQ]

[youtube=http://www.youtube.com/watch?v=1pkkMOdV_gs]

[youtube=http://www.youtube.com/watch?v=IMtIGo70sfM]

[youtube=http://www.youtube.com/watch?v=NqcGPljmqIs]

What happens on Tuesday, stays on Tuesday!! So I got a little confusing this morning on the timed exercise. For some reason, the routine sounded much better in my head than it did when delivering it, but we found an alternative to make it worth your while. It was definitely quicker, but still a nice timed event. We also took some video for the TRX 40/40 Challenge. You guys are getting really strong and it showed as some of you reached 40 reps on the Atomic Pushup and 40 reps on the Rows. If you didn’t know, it’s not only difficult exercises, but that’s considered in the top 5% of people who could do that many repetitions. So please give yourself a pat and it was cool seeing you do it. I also took some video when I got home performing the Challenge. We ran out of time in class this morning, but I got some footage of that as well. I’ll get those uploaded and posted ASAP!! So here are the times from this morning. We will repeat this on Tuesday, July 16th.

WARMUP
Dynamic Exercises to get the blood flowing!

TIMED EXERCISE

10 Overhead Squats (OHS)

Sprint down Tennis Court

10 Situps

Sprint up Tennis Court

REPEAT X 5 (Performing the 10 OHS, sprint and 10 Situps = 1 Repetition)

Mike W. – 3:30

Nicole RB – 3:44

Tina – 3:51

Stephanie – 3:52

Glenn – 3:57

Troy – 4:25

Jaq – 4:36

Julie – 4:41

Josie – 4:34

Lisa – 5:01

Nicole St. L. – 5:08

Dumbbell Swings (30 Right/30 Left)

Mountain Climbers (60 Seconds)

One Arm Shoulder Press (25 Right/25 Left)

Ski Pulls (60 Seconds)

One-Legged Deadlifts (30 Right/30 Left)

Squat Jacks (60 Seconds)

Squatting Bicep Curls (30 reps)

Jumping Jacks (60 Seconds)

Calf Raises (30 reps)

TRX 40/40 Challenge

40 Atomic Pushups (2 Minutes)

Break (1 Minute)

40 Rows (2 Minutes)

Mike 30 APUs/40 Rows

Glenn 39 APUs/40 Rows

Tina 40 APUs/40 Rows

Nicole 40 APUs/40 Rows

Shawn 40 APUs/40 Rows

Do you want see how other people performed in the TRX Community? Click the link below and check their videos out.

http://community.fitnessanywhere.com/forums/t/1575.aspx

Good Morning Team and welcome back Liz. It’s good to see that you’re recovering nicely. This morning was a good workout again. You guys are putting more effort forward and it will help you reach your goals even faster. I stopped at the gas station after class and my shirt was wet from persperation. A lady saw me and said “either you were running under a sprinkler or you were ambitious enough to exercise this early in the morning. So as I’m pumping gas, I told her what we do and about the people I train and she said, “You couldn’t pay me to get up that early to exercise”. So I laughed and chuckled, “Well you could pay me and it’ll make life easier for you, ” LOL. She laughed and I gave her a business card since she looked like she wanted to get down and dirty with us despite her apprehension. The moral of the story, thank you all for pushing yourself because that’s the fuel that I need at times to bring the best exercises to you every morning. 

Alright, as you can see from the workout today, I’m a huge fan of combination exercises. The typical one exercise followed by the next gets routine and you know we’re not about to be a victims of routines. So I hope you enjoyed the combos. Check out what we did. Sharon, I hope you’re enjoying the Florida sun. Travel safe and holla at me for more workouts while you’re away.

Tomorrow we’ll do the timed exercise and we’ll end a little early.  For those that are interested, we’ll record the 40/40 challenge on the TRX. If you don’t remember the challenge post, check it out below and let me know. I’ll have 3 TRXs for those to test it out and get familiar.
CHALLENGE: 2 minutes Atomic Pushups/1 minute Break/ 2 minutes Back Row 

WARMUP

Dynamic stretches to get the blood flowing properly. (Link to FITNESS102/New Window)

Jog around tennis courts (TC)

Sprints (TC)

Situps (TC)

Jog back to gazebo

WORKOUT

CIRCUIT #1

1. Squat & Twist (RIGHT LEG/RIGHT HAND/60 seconds)

Description: Put the weight at left foot, reach and grab weight while bending leg and pick it up. As you pick it up, you twist your entire upper body. Targets the core.

2. 30 Weighted Toe Touches

3. 5 Squats/1 Burpee X 5

Description: Perform 5 Squats. After the 5th squat, perform a burpee with a pushup. Do that for 5 times equalling 25 squats/5 burpees

REPEAT X 2 

CIRCUIT #2

1. Jump Rope (60 Seconds)

2. Plank hold (60 Seconds)

3. Jump Rope (60 Seconds)

4. Right side Plank hold (60 Seconds)

5. Jump Rope (60 Seconds)

6. Left side Plank hold (60 Seconds)

CIRCUIT #3

1. 20 Shoulder Press, Reverse Fly, Squat

Description: Perform the shoulder press, semi-squat to perform reverse fly then go directly into squat.

2. 25 Dumbbell Cable Chest Press (Right then Left)

CIRCUIT #4

1. 25 Hamstring Curls (Right side)

2. 25 Hamstring Curls (Left side)

3. 20 Suspended Hamstring Bridge w/ Crunch (Right side)

4. 20 Suspended Hamstring Bridge w/ Crunch (Left side)

5. 20 Standing Abductor Leg Raise (Right side)

6. 20 Standing Abductor Leg Raise (Left side)

REPEAT X 2

COOLDOWN

What’s going on team? I hope you’re having a great day. The weather is nice (kinda hot) and it’s not raining. You can’t ask for anything more. So this mornings workout was perfect. We touched every body part and left some room to talk about my TRX Suspension Course Training Experience. For those that weren’t in class today, I attended an all-day training course on how to use the TRX yesterday. It was the real deal and I enjoyed every bit of it. There were a range of people there, from personal trainers to people who just believe in the product and just wanted to learn how to use it. Honestly, you could feel the passion in the air. I won’t lie, it’s a hot idea and I’m mad that I didn’t come up with the idea first. If you can’t beat’m, join’m! We went through the basics of this 2lb functional device to the most advanced techniques to address the deconditioned (couch potato) people to the extremely fit basketball player who is training to get into a D-1 school. Great experience and you all will have an opportunity to use the TRX as it will be incorporated intoour HARDBODY routines in the NEAR future. Once we have a total of 10 TRX’s (which includes my 4 and TRX’s owned by class members), we will be on our way to taking this class to another level. Let’s fast forward to this morning. So we touched on a few exercises and throughout the week, I’ll explain additional functional exericises that will prepare you for anything, while using the TRX.

Ok, ok!! This is what we did this morning, tell me your thoughts and be prepared for our timed exercise tomorrow. Let’s just say…..nevermind!!! Oh, click the images on the site and get yours. You will use it in class and then take it home to practice. Liz and Tina are now TRX owners!!! 

WARMUP

Various Dynamic Exercises

WORKOUT

20 Biceps to Shoulder Press

30 Calf Raises (Feet parallel)

30 Hack Squats (Heal on dumbbells)

REPEAT X 2

5 Pushups to 1 Burpee (One-Legged Burpee/Alternate legs each burpee)

REPEAT X 5

20 Deltoid Raises

25 Semi-Squating Reverse Flys

30 Calf Raises (Toes Touching) 

REPEAT X 2

20 GoodMornings (Front)

20 Alternating GoodMornings (Side)

REPEAT X 2

25 Prison Squat Jumps (Used soft playground cushion)

45 Second Mountain Climber Crunches (In Mountain climber position, knees to opp. elbows)

REPEAT X 2

Walking Lunge to Basketball Court SPRINT (Pictured above)

REPEAT X 2

Bear Crawl (Slow)

30 Butt Bridges

20 Tricep Bridges

30 Hamstring Curls

50 Butt Bridges 

COOLDOWN 

Who said that being fit would be easy. You’ve heard me talk about the TRX and the benefits behind it, so now I’ll bring it to class for you to see first hand why I like it so much. As I mentioned before, I have big plans for HARDBODY OUTDOOR FITNESS and one is incorporating great tools that can be used in and out of class. Two examples: The TRX of course and Lebert Buddy System. Both are phenomenal tools that will propel you extremely far and make you a competitor in ANY sport. Click the TRX images anywhere on the site and the incentives are on the “SPECIALS” page. So about this challenge. Read below, check out the video, and see what you got. I’m taking my video next week and sharing it with you. If you’re down to do it, we’ll either take one day next week to practice and towards the end of the week, we’ll take some videos. Who’s DOWWWWWWWWN?? 

[youtube=http://www.youtube.com/watch?v=QCa2R_ZXTPo&feature=player_embedded]

Overview

The two signature TRX exercises we use to measure upper body and core strength are the TRX Atomic Push-Up and the TRX Low Row. At our events, we have competitions to see who can get the most of each of these exercises and if someone can get more than 40 good reps there’s a good chance they are going to win. So now we’re putting the challenge to all of you. Can you reach this challenging milestone of getting at least 40 of each? If you can, you’re in the elite category of fitness. Getting 10/10 will be a challenge for most people, but with regular training you will be able to make it in the exclusive 40/40 club.

Rules

The rules for the TRX 40/40 challenge are simple.. see how many consecutive TRX Atomic push-ups and TRX low rows you can do with no more than a 1 minute break between the exercises.

Announce your acceptance of the challenge on our “accept the 40/40 challenge” forum and let everyone know.

Once you are able to get 10/10, 20/20, 30/30 or 40/40 video yourself, upload to Youtube, and post your results in our TRX 40/40 Challenge Champions forum. Don’t forget to grab your challenge badge for the level you reached. Post it on your website, blog and/or facebook profile so you can let everyone know what you can do!

Technique

To do an atomic push up, start with the TRX 12 inches off the ground. Slide your feet into the straps and your body should be face down with arms extended in “plank” position ready to do a push up. Bring your knees into your chest. Knees must come past the 90° point in order to count. Extend your legs and lower your chest completely to the ground. It might help to have a tennis ball or a friend hold his/her fist to give you a marker of how far down you need to go. Quickly, but with control, press your body up to have your arms extended and your body raised. This is one full repetition. Repeat until you can’t do any more, record your score.

To do a low row, shorten the TRX all the way. Start with your feet anchored directly under the pivot point of the TRX. Either anchor them by propping them up against the wall, door, tree or what ever you have the TRX attached to. If your TRX is suspended directly above you, have a friend stand in front of you and use his/her feet as your anchor. Holding onto the straps, lean back so your body is at about a 45° angle, with your arms stretched out. Pull your hands to your chest so your body is lifted, rotating your hands from a horizontal position to a vertical position. You should end with your hands to the side of your chest and your body raised. Return your body to the 45° angle with arms extended. Keep elbows down by your side the whole time. This completes one full repetition. Repeat until you can’t do any more, record your score.

That’s right Dunkin DoNOTS!! Stephanie’s alternative to Chic-Fat-A and muffies (Yeah, I blew you up, lol). Great job this morning. I feel like I say that all the time, but we do different things EVERY morning, so it makes sense. This morning was about keeping the heart rate up and working during that anaeobic phase to increase endurance threshold. Yeah yeah, technical crap. But for many of you,  your times improved tremendously in 30 days. Just to note, some of you had slower times with lighter weight in April!! So that means, in 30 days, you got stronger, moved faster and reduced your times by over 40 – 60 seconds. That’s amazing!! (CLICK HERE TO SEE) If you didn’t give yourself a pat on the back, go outside of your office and do the happy dance…go ahead!! Change is possible if you put your best foot forward during our strength and endurance days. Anyway, this is what we did this morning. If you have any questions, please do not hesitate to ask. Oh, if you’re looking to purchase a TRX, click any of the images on the right and check them out. Great device for challenging yourself at home and I have plans on using these on Fridays to do some suspension training. It’s fun…TRUST ME (insert evil grin).

WARMUP

Cross Country Skiers

Steam Engines

Jumping Jacks

Farmer’s Walk

WORKOUT

1. 5 Sprints (Down & Back)

2. 25 Upright Rows to Y-Press

3. Lunges down parking lot (Jog back to start)

4. 25 Chest Flys

5. Sumo Squats down parking lot/ Left leg leading (Jog back to start)

6. 20 Triceps Extensions (Right arm then Left arm/ One leg in air)

7. Partner Pulls (Hold partner’s shirt, they pull, YOU resist)

8. 10 Tricep Extensions (Both arms/ One leg in air)

9. Sumo Squats down parking lot/ Right leg leading (Jog back to start)

10. 3 fast pushups/ 3 slow pushups (Repeat x 3)

11. 60 Seconds Jabs

12. 20 Hammer Curls to Tricep Extension (BURNING THOSE TRIS)

13. 60 Second Jabs

14. 20 Cross Body Uppercuts

15. Farmer’s Walk back to parking lot

*Please note, some exercises may have been out of order due to ITHINKIMSLEEPYITISISMS!*

[youtube=http://www.youtube.com/watch?v=IwvvnuL895w]

COOLDOWN