I didn't manage to get my healthy back workout in this morning so i think i might combine it with Core A tomorrow. I asembled a bike today instead. Hopefully I can ride it in the park tomorrow.

For Friday

Standing Back Extension 25
Kneeling Rollout 25
Leg Raise 22
Suspended Oblique Crunch (R) 20
Suspended Oblique Crunch (L) 20
Suspended Side Plank with Taps (R) 15
Suspended Side Plank with Taps (L) 15
Reaching V-Sit 21
Total Score 163

Standing Back Extension 21
Kneeling Rollout 21
Leg Raise 19
Suspended Oblique Crunch (R) 20
Suspended Oblique Crunch (L) 20
Suspended Side Plank with Taps (R) 8 (reaching all the way under with a pike, rather than just tapping under)
Suspended Side Plank with Taps (L) 8
Reaching V-Sit 18
Total Score 135

For saturday

Standing Back Extension 25
Kneeling Rollout 25
Leg Raise 20
Suspended Oblique Crunch (R) 20
Suspended Oblique Crunch (L) 20
Suspended Side Plank with Taps (R) 15
Suspended Side Plank with Taps (L) 15
Reaching V-Sit 20

Total Score 160

I managed to get a healthy back workout in with my mother, and about 100 minutes of bike riding in the park with my buddy.

Was supposed to meet with some folks on Friday to take them through strength workout B and the core challenge, but they didn't show and I missed yesterday.  Today I had a taekwondo tournament.  During the pont sparring I took an inadvertant kick below the belt.  In the past that probably would have dropped me but I think the work with TRX on my core let me continue with that match.  With the TRX and a set of rings on my back patio I feel like I have a fantastic low-space gym that comes at a reasonable cost.

 

Can anone refer me to a good resource for basic kettlebell workouts?

 

Thanks

Off TRX on Thursday and Friday

Sat long run and

Core A

Standing Back Extension- 30

Kneeling Rollout- 35

Straight Leg Raise- 36

Suspended Oblique Crunch (R)-20

Suspended  Oblique Crunch (L)- 20

Suspended Side Plank (R)- 15

Suspended Side Plank (L)- 15

Reaching V-sit- 20

Total- 191 

Jump rope question-

I see several TRX members are commenting on jump ropes. As a total beginner I looked at the Buddy Lee website. How do you use te rope in your fitness goals? For a complete novice where do you begin? Thanks Doug 

Great question Doug. I have always wanted to use the jump rope more but have never really developed way to incorporate. It has always seemed like a good warmup but thats it. Sorry no insight from me Doug. For now, I will look forward to others' input

Hi Doug and Jhill.

There's a couple of way's to integrate jump rope into your workout.

As Jhill said you can do jump rope as a warm up. You can also include it as an active recovery or a cool down.

For a warm up you can just jump rope for a few minutes. For a novice you'd probably want to use this as a way to perfect the basic bounce and alternate footstep (you would want to get up to be able to do 140 of each without fail), and then move on to be able to do 500 jumps or a few minutes without fail while alternating between the two forms. You should also aim to achieve a speed of 160-180 jumps per minute before advancing.

Active recovery/rest and cool downs are somewhat more advanced, since for someone starting off with jump rope fatigue easily causes you to catch or tangle around the rope. Active recovery is where you would jump rope between sets of TRX exercises, this would only be a minute of jumping. You do the jump rope instead of rest, not as well. For a cool down you would simply jump the same rate as for your warm up.

Obviously active recovery with the jump rope is easier in-between upper-body exercises

Just did my felxibility workout. Most of the stretches are getting easier, still having a hard time not rounding my back, but I can go deeper before it starts to round.

Good stuff. I'm going to try and work this into my workouts. Thanks

Max-

Thanks for your response about Jump rope. I think some of the TRX military workouts had jump rope incorporated but I just skipped that. Is it worth investing in a rope with the Buddy Lee swivel etc? I could see using it as an aerobic part of super sets or the like. 

Thanks Doug

My body needed some time off. The last few days have been stretching and light rowing or some light work. Internet went down at my place for a couple days, and my laptop is off to be repaired, so I'm stuck borrowing someone's computer.

Sunday After 30 minute Spin bike to flush my legs from a 15 mile long run yesterday-

Core B Workout-

High Rotation-  30

Suspended Pike- 25

Oblique Leg Raise- 20

Supine Bicycle- 40

Suspended Pendulum- 20

Resisted Rollup- 25

Total 160