Re: Incorporating the TRX in bootcamp

Fraser — Fri, 16 May 2008 18:30:02 GMT

This is a great workout and I'll bet your participants are having fun and seeing some great results!

There are 100s of ways to organize boot camp classes and exercises that may or may not be appropriate for your group depending on their ability.

Without breaking from your format you could add variations of the row (high, 45 degree and single hand).

Think about doing a variety of jacks. I'm assuming you are doing the standard out of synch frontal plane jacks with both arms and legs. There are tons of variations to this both using the planes of motion and separating upper and lower body action i.e. s-plane, out of synch lower body with rotational in synch upper body. Be imaginative as each combination is a different exercise demanding different integration.

Try the TRX balance lunge variations for legs (straight back, crossing & abducted) and if they can do it progress to TRX single leg squats or suspended lunges.

The triceps dip on a bench could be alternated with the TRX Preacher Triceps Press which flows very well into the TRX kneeling rollout.

Most people even with only moderate fitness can perform a low amplitude suspended pendulum which might be a good way to bridge the gap from your assisted roll up to the suspended crunch.

Some other suggestions might be to time your sets if you aren't already and to combine 2 to 4 strength based exercises with some short challenging cardiovascular work.

Finally people love interaction in boot camp settings. Be sure to utilize cooperative and competitive tasks and challenges in your classes. It will keep your participants motivated and having fun!

Incorporating the TRX in bootcamp

Kimmers — Tue, 13 May 2008 20:36:18 GMT

I own an outdoor fitness program geared mostly at older women. I run the class in a circuit style format and the TRX works in great as an additional station. With 4 TRXs, a couple of yoga mats and jump ropes I can easily set up a 15 station circuit and make sure everyone gets a total body strength, cardio and flexibility workout. I have also used the TRXs for small outdoor group training. My bootcamp ranges from 10 to 15 people in the mornings and by keeping all of the stations near each other, it is easy to keep an eye on everyone.

Here is a sample:

Station 1: TRX Low Row
Station 2: Jump Rope
Station 3: TRX Chest Press
Station 4: Jumping Jacks
Station 5: Single Leg Touch Downs
Station 6: Tricep Dips on Bench
Station 7: TRX Bicep Curls
Station 8:Walking Lunge
Station 9: Jogging/walking station
Station 10: TRX Suspended Crunch/Assisted Roll up (depends on user)

45 seconds at each station and they go through twice. With a warm-up and cool down. This is a great format to run a class. Anyone have any other ideas?

Rolling out the TRX

Re: Incorporating the TRX in bootcamp

Incorporating the TRX in bootcamp