1. Do not have TV or use your Laptop in your bed pre-bed
2. Do not have caffeine at least 5 hours before your bed time.
3. Bed is for Sleeping…and maybe bit of Love but thats all.
4. Make sure you cant see your clock
5. Try to block out all the light and noise.
Although this workout seems simple enough it WILL “sting”. Great for burning fat and getting your abs ripped.
Few Tips:
TRX Burpee
Think of this as mashing up a TRX suspended lunge with TRX suspended uni push up. Like most complex movements using your core is very important, it will keep you balanced and steady. If you are just starting to play around with TRX defiantly give this a crack, however in suspended push up position you might want to keep your foot on the ground to protect your lower back.
TRX Body Row
If possible get your feet as close as possible towards or under the anchor point of the TRX, as this will keep it challenging. Try to keep the space between your chin and shoulders nice and open, do not crunch up through your shoulders and you might want to look up in the sky rather stare at the anchor point of the TRX
1.The guy that sells you a membership is your “best mate” until you commit on the 12 month gym contract…and then he can’t even remember your name.
2. A Kettlebell is a great door stopper.
3. You must carry your towel around on your shoulder, however you do not need to wipe sweat of the equipment after your use.
4. No one uses Rowing Machines.
5.“TRX?…what is TRX? Olympic rings?...like on the flag?”
6. After each set of bicep curls it seems compulsory to flex in front of the mirror.
7. It seems if there is a female working out it’s compulsory to stare and act as if you’ve never seen a female in your life.
8. You are not allowed to wear Vibram 5 finger shoes because it is an OH&S issue, however any other running shoes are fine.
“Why?...oh just in case, if you drop the weight on your foot”
9. You do not have to put equipment back after you use it.
10. If you are training with a partner make sure you have a lengthy chat with them in between the sets, even though there could be someone waiting to use the same piece of equipment.
I am sure there are plenty more. If you’ve got any more please include them on Facebook.
Put a stopwatch on and see how long it takes you to complete 1 round.
One thing that you have to think about is that if you want to track your fitness levels and keep a check on how you improving, make sure you set some standards.
Some of the standards that I use for my clients and myself are:
40x TRX Anatomic Push Ups – “chest to the ground and feet starting under the anchor point”
40x TRX Squat Jumps – “ass to the grass”
40x TRX Body Rows – “feet under the anchor point and stay on your heels”
40x TRX Balance Lunge – “Back knee to kiss the floor – not smash the floor”
It is always a good idea to set some sort of standards so when you re-test you have “valid” result.
Also if this choice of exercises is challenging, water it down and choose exercises that you can do. This is the great thing about TRX.
Just remember to try to include push, pull, lift and core “flavors”.
·Pull up is a compound movement. Which means you are using more then one-muscle group at the time. Doing big compound movements equal big strength gains and large fat loss.
·For the Girls, Pull-ups will give you a nice back definition.
·For the Boys, Pull ups will give you nice biceps aka “big guns / pipes”
·You have to work both ways. Unless you are master of doing “kipping pull ups”, you will have to control your movement on your eccentric phase (going down), otherwise you will stack it down or start swinging like a monkey. You will have to use your core to reduce the “Swing”.
·Pull Ups will assist you with developing of grip strength, which is important for every sport.
·Pull Ups are a closed kinetic chain exercise. Closed Kinetic chain exercises are much more functional, they usually require more core control then open kinetic chain exercises like the lat pull down. (You will not get good at pull ups by just doing lat pull down)
This is a hard one but remember more you put in more you will get out.
This Workout is divided in 2 parts.
1st part With a continuously running clock do one Clean and Press the first minute, two Clean and Press’s the second minute, three Clean and Press’s the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
2nd part, get a clock running and do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
You can use this system with any exercises. I picked those 2 exercises because they pretty much cover our whole body, there is a push, pull and lift…and of course a huge core tension is needed, especially with clean and press’s.
Please enjoy “Rexy Swing”. It’s a quick metabolic conditioning full body workout. Yes and yes its yet another “burner” but it’s a “Burner” that will not only burn your fat but also give you MMA strong posterior chain and core.
Tip:
“all core – all time” … keep your trunk hard the whole time….Like all the time
Today is all about being “HARD CORE”… when you are looking for that bit extra CORE work with TRX.
All 3 workouts are to be done on time rather then reps however keep the count of your reps. What you are trying to achieve is a good and tight tension on your stomach NOT your lower back.
TIPS:
“Knees to Elbows”
Heels away from your body, Search for that connections with your knee on to your elbow.
“Pendulum with Pike”
Heels away from your body, build momentum but make sure core is switched on and you are in control the whole time. Hips should be high.
“TRX Worm”
This is bit advance but try it out and have fun with it. It will require a really good core control and bit of upper body strength
Check out young Harry mashing it up on TRX and Kettlebell. Harry was on debut with this met con workout and he ‘killed’ it.
Workout was as many rounds as possible in 15min of:
5x TRX Uni. rows (each arm)
10x KB Push up into KB Deadlift (Harry attacked 24kg in each hand)
5x TRX Suspended Jump Lunge
Tips:
Do not rush this work out in first few rounds. Especially with your TRX uni. Rows. It is important that there is a slack on TRX the whole time and that you find angle that is challenging but do-able.
When transitioning between the KB Push up to KB Deadlift, make sure you land in between 2 KB’s. If you pull up short you will put a lot of pressure on your lower back which we don’t want. Keep your switched on the whole time.
Setting up for a TRX High Pull up, make sure you are right under the anchor point, and use your core to try to keep in the "L-sit position". TRX needs to be as short as possible so that you can have a full elbow extension.
If you are starting out, just do a normal TRX body row but make sure you find the angle that is challenging.
Same goes with the KB. Females try to stick to 12kg or 16kg, Guys challenge yourself with 24kg or 32kg depending on your fitness level.
