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Challenge Yourself with this Total Body TRX Workout

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Whether you’re new to the gym scene or a seasoned vet, you’ve likely seen the TRX hanging around the gym and wondered, “What in the world is that thing?” or “I know what it is, but can I really get a great workout with it?” You’re in luck, because this blog answers both questions.

The TRX Suspension Trainer was created by Navy SEAL squadron commander Randy Hetrick while on deployment. Using a jiu jitsu belt and parachute webbing, he created a way to get a total body workout using minimal equipment that would be easy to move around and travel with.

Suspension trainer exercises are even better than bodyweight exercises because they support a variety of back exercises that are difficult to do without equipment. And it adds an element of instability that challenges every muscle—especially the core. Even better: Most exercises on the TRX are easily modifiable for all levels of fitness.

Now that you know what it is and why it’s awesome, go ahead and give it a try! The total body workout below will get you started. For the Overhead Raise, One Leg Wide Row, Fly, Curl, Modified French Press, and Side Bend, you can modify it and make things a little easier by moving your feet farther away from the wall or TRX anchor. To make these exercises more challenging, move your feet closer. For all exercises, remember to keep your core engaged to help maintain good form.

After you complete this workout, you’ll have a new piece of equipment and eight new exercises in your fitness arsenal, not to mention you can show off your skills when the next newbie drops in. Spread the TRX love!

Total Body TRX Workout

Reps: 15 | Circuits: 3 | Rest: 60 seconds between circuits


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Foot Up Split Squat

One Foot Split Squat

1 – Stand upright with one foot looped in the handle and your arms by your sides.

2 – Drop your body down toward the floor, bending at your hips and knees and leaning your torso slightly forward.

3 – Push off your front foot to return to the start position.

  • Complete all reps on one side before switching to the other side.

Push-Up

TRX Push-up

1 – Place your hands on floor in front of you and your feet in the handles behind you, with your elbows bent and your chest nearly touching the floor.

2 – Push up until your arms are straight, keeping your hips in line with your shoulders.

• Lower back to where your chest nearly touches the floor and repeat.

Overhead Raise

TRX Overhead Raise

1 – Lean back holding the handles with your arms fully extended, your feet flat, and your palms facing down.

2 – Pull the handles overhead with your arms straight and hands close together.

One Leg Wide Row

TRX One leg row

1 – Stand on one leg and lean back, holding the handles with your arms fully extended, your foot flat, and your palms facing down.

2 – Pull your chest up to the handles, bending your elbows.

• Complete all reps on one side before switching to the other side.

Fly

TRX Fly

1 – Lean your body forward with your hands in the handles, arms straight out to the sides at shoulder height, and your legs straight out on your toes.

2 – Pull the handles together in front until they meet over your chest.

• Keep your arms straight throughout.

Curl

TRX Curl

1 – Lean back holding the handles with your arms fully extended, your feet flat, and your palms facing up.

2 – Pull your body up to the handles, bending your elbows and curling your hands toward your shoulders.

Modified French Press

Modified TRX French Press

1 – Lean to one side holding the handles overhead with your arms straight.

2 – Arch your torso over to one side and reach your arms to this side.

3 – Pull your body back up to the start position.

  • Complete all reps on one side before switching to the other side.

Side Bend

TRX Side Bend

1 – Lean to one side holding the handles overhead, with your arms straight.

2 – Arch your torso over to one side and reach your arms to this side.

3 – Pull your body back up to the start position.


Download This Workout

Tips You’ll Need for a TRX Workout

  • Make sure to change the length of TRX straps to best fit your intended movements.
  • The farther away you stand, the easier the movement will be. However, the closer you move underneath the straps, the harder you’ll have to work!
  • Try a pushup or a chest fly and work your core like crazy. TRX workouts are no joke!

Find more workouts like this in the Anytime Fitness App.

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Bored With Your Gym Routine? Sandbags Can Help!

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Chances are you’ve passed over the sandbags at your gym and I totally get it. If you haven’t used sandbags before, it can be difficult to understand how best you can incorporate them into your workout routine. I am here to change that! Sandbags are an awesome choice for improving both strength and coordination. Read on for all the info you need about how to use sandbags and why you should add them into your gym routine. 

When I think about what equipment I want to use with my clients I ask myself:

  • Is this an effective tool for developing strength and movement?
  • Does it meet my demands for functional training—meaning: does it improve the body’s ability to function efficiently on all planes and can I increase levels on complexity of time to stress the kinetic chain?
  • Do I have an understanding of how to use it and—more importantly—how to coach someone using it?

Sandbags are a great tool that hit on all my requirements. The sandbag, if used correctly, can increase inter-muscular coordination and encourages your body to reproduce correct movement patterns and form. Sandbags are particularly great for working on your holding position, body position, and planes of motion. 

Holds, Body Positioning, Planes of Motion and How They Work  

Holding position refers to how we progressively change how we hold the sandbag in efforts to change the stress applied to the body.  A barbell, for example, has four or five different positions while a sandbag has more than ten. When we change how we hold the sandbag, you exert more energy—making sandbags a fantastically efficient strength training tool.

Body positionrefers to how we stand when we lift the sandbag. Making slight changes to our body position can completely change how an exercise feels. Performing a clean in a staggered stance, for example, completely changes the exercise and how your body responds to it. 

Planes of motion are the dimensions in which our bodies move. There are three planes of motion: transverse, frontal and sagittal. Because we don’t move in a single dimension (it would be impossible!), we shouldn’t train that way. Introducing different ways to utilize your planes of motion works best by first resisting them with movements like shoulder squats, rotational lunges, and lateral drags like in DVRT Training.

Try fitting a few of these into your workouts:

Have you used the sandbags before? Are you willing to give them a shot after learning a bit more about them? Tell us in the comments!

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Sliders Deserve Your Attention in the Gym, Here’s Why

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Sliders, they don’t look like much, but when used properly they will light up your core and help you work muscles you didn’t even know you had. You may not think much of the circular, slippery discs but once you give them a try—you’ll understand the hype. Sliders have the potential to turn average exercise movements such as planks or lunges into super-charged, resistance-packed power moves. Sliders are also great because they aren’t bulky or expensive meaning you can easily keep a set at home so you can make healthy happen inside and outside the gym. If you’re new to sliders, read on and learn all the ways this slick gym accessory can up your workout game and challenge you to push yourself harder! 

What Do Sliders Do? 

Sliders, much like their name suggests, create slight instability that requires you to work harder to keep your balance and forces your whole body to stabilize you throughout the movement. When your body is working in overdrive to keep you upright, your muscles are firing on all cylinders, making an even greater impact on your workout than without. Think of a reverse lunge, they’re difficult—but you’re able to keep your balance fairly easily as you dip into the position. When you add a slider into the equation and glide back into the exercise, your core begins to power up to keep you aligned and your quads have to work even harder to get you back into standing position as you complete your lunge. Now imagine doing five sets of 10 reverse lunges with the gliders and you’ll have a good idea of how much of an impact those small, non-descript discs can make on a workout. 

How Can I Use Them? 

Sliders are awesome for many reasons, but their versatility is hard to beat. Because they can be used to modify traditional exercises—you can incorporate them into a myriad of workouts. Upper body, lower body, core—sliders can be used to strengthen every area of your body without strenuous impact as you glide rather than connect with the ground. They are a great addition for anybody no matter their fitness level.

Try 10 repetitions of the below circuit. Complete 2-3 rounds at your own pace with nothing but a set of sliders and medicine ball.

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Bodyweight Strength Training You Can Accomplish Anywhere

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Our mission is to help you make healthy happen all the time, and sometimes you just can’t make it into the gym. We get it! Busy schedules, kids, work, partners… the list goes on and on and sometimes making it into the gym gets cut first from the to-do list. When that happens, we want to equip you with workouts that can be done anywhere and don’t sacrifice intensity or effectiveness.

Enter: bodyweight workouts. Bodyweight workouts are workouts done utilizing, you guessed it, bodyweight in lieu of gym equipment. These workouts are the perfect solution for the can’t-make-it-to-the-gym blues as they can be done anywhere!

The exercises will mainly target the muscles that surround your knees, hips, and shoulder joints. These unilateral exercises will help you increase your muscular strength by using your bodyweight alone.

Even though this is just bodyweight strength training, you will feel muscles being used that you might not typically feel from a free weight or resistance machine exercise. Trust us, when you do the lateral lunges, you will feel it the next day! So, let’s get going with workout one. There’s no reason to wait!

Bodyweight Strength Workout 1

3 sets, 10 reps, 60 secs between reps


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Bodyweight Strength Workout 2

3 sets, 10 reps, 60 secs between reps


Download Workout 2


Bodyweight Strength Workout 3

3 sets, 10 reps, 60 secs between reps


Download Workout 3


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