Posts tagged ‘trx’

August 31, 2013

GETTING BORED OF YOUR REGULAR WORKOUT ROUTINE?

Changing things up with TRX

Changing things up with TRX

We have all been there before. So excited for a new workout routine or a new fitness instructor that motivates us, before you know it you are bored and there is no more inspiration or motivation to get us excited anymore. Now it is a chore. We are bored. We have check out and give a half-ass job. Trust me, as a fitness professional, I have been there and done that in my journey of fitness.

When I first started out in fitness world, I was doing step class and running for a few years. Then I moved to circuit training and bootcamps for another few years, and my longest commitment to fitness was  bodybuilding. I did that for about 6 years. It got to the point where if I had to section off another body part and go through the heavy lifting exercises, I was going to throw the weight across the weight room. I was mentally checked out. It did not nurture my fitness soul anymore. I had to find another way to workout that got me excited like a kid a Christmas, and that is what I did. I discovered TRX and Barre classes.

If you have been following me awhile on my social media, you have noticed I have changed my workout routines and the way I train. My new challenges are TRX and Barre classes. Now let me say this, back in my bodybuilding days I would have turned my head at both of these and not given it a second chance. Now, I am addicted and crave to learn everything possible about these 2 types of training techniques. I fell in the love with both of these today that I am getting certified in both TRX and Barre. My goal is to be a TRX Master trainer and a certified Barre instructor. As of today, I have 4 TRX certifications and 2 more on the books and have my VBarre certification at the end of September.

After the past 8 months of changing my workout routine, I noticed my body has changed. I am a lot leaner. My core strength and little muscle groups are a lot stronger. My overall physique has changed more into a leaner dancer body. I have to say that I really do love my new physique look. When I first started TRX, I could barley do a plank in the TRX suspension system for a minute but I could do a 500 lbs. leg press 5 sets and 5 reps. What is wrong with that? I could lift heavy from all my body building/powerlifting but I couldn’t suspend my own body weight using my core? I was isolating my muscles and was strong with all my large muscle groups, but not strong with my own body weight and my little muscle groups. I knew I have to change my workouts. It challenged me to be better at it. Here is am 8 months later, leaner and stronger than I have ever been before.

The point of my blog is that if you are not motivated my what you are doing now, change it! it doesn’t have to be TRX or Barre (even though I encourage you to try them! :-D). Pick something new and challenging that will excite you! Variety is the spice of life!

Marzia

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July 5, 2013

4 TRAVELING WORKOUTS WITH TRX

TRX Suspension Training System

TRX Suspension Training System

 

One of my favorite ways to workout is using the TRX suspension training system. You can use it anytime anywhere. With summer being the most traveled time of year, TRX gives you no excuses when it comes to working out on vacation. You just put these flexible black and yellow straps in your suitcase and you are ready to go!

 

You can do TRX at home, hotel room, on a boat, outside in a park, and

 

*Please consult with your doctor before doing any workout programs

 

Here is a 4 day workout program. I have included YouTube videos to show you proper form.

 

UPPER BODY WORKOUT

3 sets/15 reps

TRX basic push ups http://www.youtube.com/watch?v=h7d54ocy9M8

TRX back rows http://www.youtube.com/watch?v=p8d2pFLDkEs

TRX shoulders  (swimmer pulls) http://www.youtube.com/watch?v=oG1ldPOO1xg

TRX bicep curls http://www.youtube.com/watch?v=PaxBIJAwNFw

TRX tricep curls http://www.youtube.com/watch?v=NZqfUbgmOU8

10 burpees with push up http://www.youtube.com/watch?v=hX9z7uUBJOY

Repeat from the top until you have completed 3 sets

 

LOWER BODY WORKOUT

3 sets/20 reps

Walking lunges  http://www.youtube.com/watch?v=D7KaRcUTQeE

Walking side squats http://www.youtube.com/watch?v=Natkg_1asFA

10 squat jumps http://www.youtube.com/watch?v=CVaEhXotL7M

TRX front squat http://www.youtube.com/watch?v=Zi7M8bMiw54

TRX split lunge http://www.youtube.com/watch?v=oLB1HxhfUfI

TRX hamstring curls http://www.youtube.com/watch?v=z9VRC5qWDDA

10 TRX jump squats http://www.youtube.com/watch?v=3qi0s7bINug

Repeat from the top until you have completed 3 sets

 

 

CORE/CARDIO WORKOUT

3 sets/10-15 reps

TRX basic knee tuck http://www.youtube.com/watch?v=kn-Cuk55WLY

TRX mountain climbers http://www.youtube.com/watch?v=QgjEq-Ad1t8

TRX pikes http://www.youtube.com/watch?v=KvCMHJ_bMnQ

TRX planks http://www.youtube.com/watch?v=2ZhX0oCX2-k

TRX oblique crunch http://www.youtube.com/watch?v=GjfIOXUBNtM

Repeat from the top until you have completed 3 sets

 

After core is done, go for a 30 minute run

 

FULL BODY TRX CIRCUIT WOROUT

3 sets/15 reps

Walking lunges http://www.youtube.com/watch?v=qkwYjPQ97_0

Basic push ups http://www.youtube.com/watch?v=ynPwl6qyUNM

Walking side squats http://www.youtube.com/watch?v=Natkg_1asFA

TRX back rows http://www.youtube.com/watch?v=p8d2pFLDkEs

10 TRX jump squats http://www.youtube.com/watch?v=JJb38f6UrpQ

TRX bicep curls http://www.youtube.com/watch?v=LF2zADMASWI

TRX front squat http://www.youtube.com/watch?v=Zi7M8bMiw54

TRX tricep kickbacks http://www.youtube.com/watch?v=TniMZ5aOoKY

TRX Split lunge http://www.youtube.com/watch?v=oLB1HxhfUfI

10 TRX burpees http://www.youtube.com/watch?v=yNYm8xETiwg

TRX basic crunch http://www.youtube.com/watch?v=5HeisHMZebA

TRX pike  http://www.youtube.com/watch?v=KvCMHJ_bMnQ

TRX sit up http://www.youtube.com/watch?v=TEMyoy_f0MM

Repeat from the top until you have completed 3 sets

 

Happy strengthening!

Marzia Prince

 

April 8, 2013

TRX TIME!

Try something new

Try something new

If you are looking for a new way to take your fitness to a whole new level, then let me introduce you to the TRX suspension training system. This one piece of equipment will work your entire body!

What is TRX suspension training? It is a different approach to strength training that uses a system of ropes that allows you to use your own body weight. It was designed by a former Navy seal that needed to stay in top shape with the limited resources he had. Since then, TRX has been taking the fitness industry by storm.

What does TRX do? It is a type of training that uses your own body weight and gravity to help build strength, balance, flexibility, and coordination.

To learn more about this type of training, please go to www.trxtraining.com

Here is a video of me showing you how to do a TRX knee tuck or knee crunch: http://www.youtube.com/watch?v=BGKfR4ArFjU

*Please ask your doctor before beginning any exercise program.

 

TRX SUSPENSION TRAINING SYSTEM

TRX SUSPENSION TRAINING SYSTEM

Day 1: TRX Back/Chest

Day 2: TRX Legs

Day 3: TRX Abs/Cardio

Day 4: TRX Bi’s/tri’s/shoulders

Day 5: TRX Abs/Cardio

Day 6: Rest, Yoga, or cardio

Day 7: Rest, Yoga, or cardio

 

Beginners: 2 sets of 10 reps

Intermediate: 3 sets of 15 reps

Advanced: 4 sets of 15-20 reps

 

 

DAY 1: TRX BACK/CHEST

Warm up on arrow machine for 10 minutes

TRX Back rows: http://www.youtube.com/watch?v=azYwzqnIm2o

TRX pushups with hands in handle: http://www.youtube.com/watch?v=b4fUS7yITAw

2 minute jump rope

TRX pull ups: http://www.youtube.com/watch?v=fAQwN4t-2JI

TRX Atomic pushups: http://www.youtube.com/watch?v=yiha6FrvGXY

2 minute jump rope

TRX chest fly: http://www.youtube.com/watch?v=xpsTGTKyn8A

TRX back fly: http://www.youtube.com/watch?v=8ERsGsC6UKI

2 minute jump rope

 

 

DAY 2: TRX LEGS

10-15 minute cardio warm up is essential for legs!

TRX Squats:  http://www.youtube.com/watch?v=ItR1vcQA5Qo

TRX lunges: http://www.youtube.com/watch?v=7NCXjmDKni0

2 minute jump rope

TRX jump squats: http://www.youtube.com/watch?v=E6FoVLcixnQ

TRX power jump lunges: http://www.youtube.com/watch?v=E6FoVLcixnQ

2 minute jump rope

TRX leg extension:  http://www.youtube.com/watch?v=jGAQg5omEok

TRX hamstring curls:  http://www.youtube.com/watch?v=AEqnr2l-e4Y

TRX calves : http://www.youtube.com/watch?v=duXW4GDTRDA

2 minute jump rope

 

 

DAY 3: TRX ABS/CARDIO

Suspended crunch: http://www.youtube.com/watch?v=SBrBjpOa5rc

Pike: http://www.youtube.com/watch?v=SBrBjpOa5rc

Pendulum: http://www.youtube.com/watch?v=SBrBjpOa5rc

Standing body crunch: http://www.youtube.com/watch?v=SBrBjpOa5rc

Standing oblique twist: http://www.youtube.com/watch?v=SBrBjpOa5rc

Suspended oblique crunch: http://www.youtube.com/watch?v=SBrBjpOa5rc

Suspended alternating crunch: http://www.youtube.com/watch?v=SBrBjpOa5rc

Repeat from top

 

CARDIO:

45 minutes of HIIT-Pick one cardio machine of choice like elliptical, bike, treadmill, stair mill, or even outside ect.. For example: Elliptical intervals- 10 minute warm up. Then start your intervals, 30 seconds full on hard as you can, slow down and pedal slow as you rest for 60-90 seconds. Please do 20 HIIT intervals. It should look like this…

 

10 minute warm up pedaling

10 minute increase the resistance to make it harder for 10 minutes

Now full on pedal hard as you can for 30 seconds #1

Slow down pedaling until you catch your breath for 60-90 seconds

Pedal for 30 seconds #2

Slow down pedaling for 60-90 seconds

Pedal for 30 seconds #3

Do this until you have completed 15-20 thirty second sprints then end with a 5 min cool down

 

 

DAY 4: TRX BI’S/TRI’S/DELTS

Warm up on row machine for 10 minutes.

TRX bicep curls: http://www.youtube.com/watch?v=t-JUBe6oqvE

TRX tricep extensions: http://www.youtube.com/watch?v=dqdJDG2qrjQ

TRX shoulders “I” form (watch video):  http://www.youtube.com/watch?v=dqdJDG2qrjQ

2 minute jump rope

TRX 1 arm bicep curl: http://www.youtube.com/watch?v=skGTbWNXtOQ

TRX 1 arm tricep extension: http://www.youtube.com/watch?v=m7eZ6fvro3E

TRX shoulders “Y” form: http://www.youtube.com/watch?v=dqdJDG2qrjQ

2 minute jump rope

 

 

DAY 5: TRX ABS/CARDIO

 

4 sets/10-15 reps (please watch this entire video)

Suspended crunch: http://www.youtube.com/watch?v=SBrBjpOa5rc

Pike: http://www.youtube.com/watch?v=SBrBjpOa5rc

Pendulum: http://www.youtube.com/watch?v=SBrBjpOa5rc

Standing body crunch: http://www.youtube.com/watch?v=SBrBjpOa5rc

Standing oblique twist: http://www.youtube.com/watch?v=SBrBjpOa5rc

Suspended oblique crunch: http://www.youtube.com/watch?v=SBrBjpOa5rc

Suspended alternating crunch: http://www.youtube.com/watch?v=SBrBjpOa5rc

Repeat from top

 

 

CARDIO:

45 minutes of HIIT-Pick one cardio machine of choice like elliptical, bike, treadmill, stair mill, ect.. For example: Elliptical intervals- 10 minute warm up. Then start your intervals, 30 seconds full on hard as you can, slow down and pedal slow as you rest for 60-90 seconds. Please do 20 HIIT intervals. It should look like this…

 

10 minute warm up pedaling

10 minute increase the resistance to make it harder for 10 minutes

Now full on pedal hard as you can for 30 seconds #1

Slow down pedaling until you catch your breath for 60-90 seconds

Pedal for 30 seconds #2

Slow down pedaling for 60-90 seconds

Pedal for 30 seconds #3

Do this until you have completed 20 thirty second sprints then end with a 5 min cool down

DAY 6: REST, YOGA, or CARDIO

DAY 7: REST or YOGA

Want some motivation? Here is my friend and TRX master trainer, Jody Morgan, showing you some of his advanced TRX skills! http://www.youtube.com/watch?v=vVTqWwUR-Vc

Have a great workout week!

Marzia Prince