31-Day Fitness Challenge

365-Day Fitness Challenge

MaxKon — Mon, 20 Oct 2008 07:49:38 GMT

This 31-day fitness challenge is great. But that's only 1 month, you can't stop there; we all know there are 12 months to the year.

We've all got a goal of improving out scores on the fitness test this month; but what goals do you have for the rest of the year?

My goals starting November 1st are as follows:

First I want to loose excess body fat. I aim to achieve this through changes to my dietary habits and more cardio: walking, jump rope, biking, running, etc...
I will continue using the TRX to prevent my strength from declining.

Second I want to increase my strength. Before I start an all body strengthening program I will focus first on my weakest area (upper body), so that it is up to par with the rest of my body. I will do that while still in the fat losing phase. I will then proceed to work my way up to doing all my TRX exercises at their most difficult progressions.

Lastly, once I have perfected that I will train my muscular endurance. My overall endurance should have been bolstered by months of cardio exercises, but I will challenge the endurance of every individual muscle by increasing the Reps, Sets, etc... of my TRX resistance training programs.

Track Your Progress: 31-Day Fitness Challenge

Fitness Anywhere — Mon, 29 Sep 2008 17:48:27 GMT

This is where you track your progress and let us know how you're doing in the 31-Day Fitness Challenge.

Step 1: Register in the community

Step 2: To post your fitness challenge and training regimen click on the "Reply" button in this forum. To change the subject heading delete the old subject heading and type in a new subject.

Step 3: After you write your comments and workout updates, click on the 'Post' button at the bottom of the page.

Step 4: Have fun and continue to share how you have changed the way you train!

The Test | The Official Rules | Questions

Winner: 31-Day Fitness Challenge

Fitness Anywhere — Fri, 21 Nov 2008 02:26:50 GMT

Well we set the challenge and the community delivered. It's been a fun and challenging experience testing our limits and changing the way we train over the past 31-days. Although this designated challenge by Fitness Anywhere has come to an end, we hope you continue striving to reach your fitness goals.

We would like to reward you all and hopefully for some, taking the challenge and sharing within the community was satisfying enough..for others you were striving for that golden ticket...the TRX MVP Kit. There have been ups and downs and everything in between, but we all made it through and took our fitness to the next level. Like any challenge there can be only one winner.

The winner of the TRX MVP Kit is... Drum roll please...

MaxKon.

Fitness test: end of OCT and then beginning of New Year

wkrebs — Tue, 21 Oct 2008 00:07:42 GMT

So I took the fitness test today b/c I've been getting slack lately. I'm going to push myself to improve in strength and endurance and then we'll see how the same test goes in early Jan 2009. *** My numbers on the fitness test: 16, 20 + 18, 16, 35, 15 *** My wife's numbers: 10, 15 + 15, 19, 25, 14 *** Anyone else want to see how their improvement goes over the next couple months? -Will

Questions: 31-Day Fitness Challenge

Fitness Anywhere — Tue, 30 Sep 2008 00:47:30 GMT

If you have any questions about the 31-Day Fitness Challenge feel free to ask them here.

Sample Workout: 31-Day Fitness Challenge

Fitness Anywhere — Fri, 03 Oct 2008 16:25:50 GMT

It looks like everyone was ready for a challenge to start the Autumn off the right way. What a great start for everyone. Now the big question... How do I improve my score? If you are new to Suspension Training, any of our exisiting DVD programs will certainly be a great place to start. Everything from the TRX Essentials: Strength all the way up to the Military Program, these will improve your performance.

So you've already been doing these programs and are looking for an additional edge? Here are a few ideas...

Take the test and cycle through it repetetively. As you improve, increase the work period by 10 second increments or reduce the rest by 10 second increments. Increasing the work periods will help you build the local muscular endurance so that 30 seconds is a cake walk. Reducing rest will challenge and improve your conditioning.

Some alternate exercises that you can use that will supplement the test exercises and keep your workouts interesting are below:

TRX Atomic Pushup

TRX Deep Chest Press
TRX Standing Chest Fly
TRX Suspended Oblique Crunch
TRX Suspended Pike
TRX Supine Leg Raise
TRX Triceps Press

TRX Suspended Lunge

TRX Single Leg Squat
TRX Balance Lunge
TRX Crossing Balance Lunge
TRX Crossing Suspended Lunge

TRX Low Row

TRX Single Arm Row
TRX Biceps Curl or Clutch
TRX Low Deltoid Fly
Pull Ups

TRX Hip Press

TRX Single Leg Hip Press
TRX Hamstring Curl
TRX Standing Back Extension

TRX Postural Squat

TRX Single Arm Postural Squat
TRX Shoulder Series "I", "Y", "T", "W"
TRX Single Leg Squat
Body Weight Squats
Overhead Squat (using dowel)

Finally an interesting way to sequence through these movements that would be very relevant to the test is to perform 3 to 4 circuits of the test as is described above. In the first circuit use the required exercises. If subsequent circuits replace the test exercises with the alternate exercises listed above. A 4 circuit example would be as follows:

Circuit #1

TRX Atomic Pushup
TRX Suspended Lunge
TRX Low Row
TRX Hip Press
TRX Postural Squat

Circuit #2

TRX Deep Chest Press
TRX Single Leg Squat
TRX Single Arm Row
TRX Single Leg Hip Press
TRX Single Arm Postural Squat

Circuit #3

TRX Suspended Oblique Crunch
TRX Balance Lunge
TRX Biceps Clutch
TRX Hamstring Curl
TRX Shoulder Series "I", "Y", "T", "W"

Circuit #4

TRX Standing Chest Fly
TRX Crossing Suspended Lunge
Pull Ups
TRX Standing Back Extension
Overhead Squat (using dowel)

I hope that this helps everyone and gives you an idea how you might train this month to improve your scores.

Good luck and have a great and productive month!

The Test: 31-Day Fitness Challenge

Fitness Anywhere — Wed, 01 Oct 2008 15:54:58 GMT

TRX Functional Fitness Test

The test is a starting point, you do not have to do these exercises everyday. We would love it if you did use the TRX everyday, but we simply want you to be more active and let us know what your doing to improve your health and fitness.
Perform each exercise below for 30 seconds and take 60 seconds rest between each exercise.
Record the number of good repetitions for each exercise and post your results to this forum.
Over the next 31 days come back and tell what you're doing, how you feel and what you plan to do.
No matter how much you did or did not do, on October 31st 2008 take the Functional Fitness Test again, let us know how you did.

Exercises

TRX Atomic Push Up

Put the TRX in double handle mode and lengthen it so the foot cradles are 8”-12” from ground. Put your toes in foot cradles directly under anchor point. A good rep is when the tailbone lifts slightly (not to a pike) and your knees are pulled all the way to your chest and extended back out, followed by a good push-up returning to the starting position.

If the Atomic Pushup is too difficult do a plank for 30 seconds in order to have a solid starting point. If you are rocking the Atomic Pushup and cranking out 30 reps in 30 seconds and need a bigger challenge do the Oblique Atomic Pushup. Make sure you control that momentum.

Suspended Lunge (L+R)

If the Suspended Lunge is too difficult use the TRX and do an Assisted Lunge. If your legs are bionic and you a need a bigger challenge do a Suspended Lunge with Rotation.

TRX 45 Degree Row

If the 45 Degree Row is too easy or too hard don’t forget that you can take a step back to make them easier or take a step forward to make them more difficult.

TRX Hip Press

If the Hip Press is destroying you while at neutral, slide under your anchor point to make them easier. If you already have washboard abs, slide out away from the anchor point and make the Hip Press more difficult.

TRX Postural Squat

If the Postural Squat is just not working for you, use the TRX and do Assisted Squats to make them easier. If your looking for that next level of leg strength try some Single Leg Squats for an additional challenge.

Now get out there and start taking your fitness to the next level. Don't forget to visit the Track Your Progess Section of the forum and tell us how you are doing.

Track Your Progress | The Official Rules | Questions about the 31-Day Fitness Challenge

The Rules: 31-Day Fitness Challenge

Fitness Anywhere — Mon, 29 Sep 2008 18:10:01 GMT

Rules & Conditions

Winners will be chosen at random based on activity level within the community.
Each post or comment in the TRX 31-Day Fitness Challenge is one entry and another chance to win.
The more that you post and comment, no matter what your physical activity level, the greater your chances of winning.
The contest will begin October 1st 2008, and will run through the month of October, ending October 31st 2008. You have until October 10th 2008 to begin in case you were on vacation or out of the country and just received this information.
The winner will be chosen and contacted via email November 21st 2008.
The 31-Day Fitness Challenge is open to all community members during the month of October 2008.

Disclaimer

There were many ways to select the challenge format as there is not one standardized way.
Each exercise in the test maps to a fundamental and integrated movement.
If you have any ideas about how we can improve this in the future, please let us know.
Don’t forget to have fun.

The Prize: TRX MVP Kit a $400.00 value

A TRX Professional
Six Fitness Anywhere DVDs to keep you motivated TRX Essentials: Flexibility, TRX Essentials: Strength, TRX Biomechanics: Healthy Back, TRX Performance: Tennis, TRX Performance: Train Like the Pros, TRX Performance: Team Sports
T-shirt
Waterbottle