Share your workouts

30 Minute or less full body workouts....

Duetime — Mon, 21 Sep 2009 00:50:55 GMT

Does anyone have a full body workout that can be done in less than 30 minutes that they are willing to share? Also does anyone have the guides for the strength and cardio dvds? I have the DVD's but need copies of the guides because Fitnes Anywhere does not sale them seperately.

Thanks

LOL

akkelly — Wed, 28 Oct 2009 19:47:54 GMT

Funny thing happened today. Was doing single handle exercise, and handle slipped apparently I grabbed wrong handle. My wife came outside to see what I was laughing at. When I told her she busted out laughing too. I guess pride goeth before the fall.

TRX Extreme Spring Swing!

trxdude — Thu, 19 Nov 2009 16:36:55 GMT

A crazy little modification to the TRX apparatus allowing you to do supported backbends, Iyengar Yoga Wall modalities and a host of other crazy stuff, that is only limited by your imagination.

If you're looking for a similar harness, google Great Yoga Wall.

cheers!

Hero School: My workout story.

pasmith1 — Fri, 11 Sep 2009 18:44:09 GMT

This decision was made after much deliberation and soul searching. After much debate and many late night conversations with my friends, family and most importantly my wife; I have decided to join the U.S. Airforce. TACP specialty is the position I have choosen and have been preparing for 2 months to date. I don't see this as a last ditch effort to find a job (there are many opportunities around my community), this is not a choice to find glory and be a "rambo" copy cat....this is something that has been pulling at my heart and desire to serve others since I was a young lad in junior grade school.

Weighing the pros and cons of what kind of strain this may put not only on myself but also my wife and family. I have been fortunate enough to have their full support and blessing going forward. I am anxious as I write this not fully knowing the challenges that are waiting for me. Again, I have been blessed to have good friends around me helping me through all the training and trials to prepare as best as I am able with the time I have been given.

So let's begin this story, on to hero school...

PAS

Golf Workout?

talstails — Wed, 18 Nov 2009 04:40:45 GMT

Hi,

Does anyone know of a good TRX workout for Golf please?

Thanks in advance, have a great day... I just did the Superhero workout hehe.

Traps Exercises

jstew86 — Sun, 15 Nov 2009 05:51:41 GMT

I'm looking for some exercises to help build up my traps...with the TRX of course. Any suggestions? I'm at a pretty good fitness level.

Spring loading the TRX for tone and endurance.

trxdude — Mon, 09 Nov 2009 22:23:11 GMT

Here's another video demonstrating anchoring solutions for the TRX. I like adding springs and carabiners so I can mimic movements typically reduced to Gravity or Pilates apparatus, while it also allows more flexibility when selecting an anchor point. This is great for endurance, i.e. swimming surfing for the swimmers pull; repetitions can be increased without adding the impact.

Overwhelmed! Need to know where to start!

drbka — Sat, 07 Nov 2009 05:25:17 GMT

I just got the TRX with the Total Body Workout DVD

No way I can do that

Is there just a couch potato beginner DVD?

Thanks

which workout would you recommend for me?

BigV76 — Fri, 30 Oct 2009 13:18:13 GMT

Here is what I'd like accomplish. I only have about 30mins per day, since I need to do about 30-40 mins cardio everyday for my blood pressure. For cardio, I'm usually brisk walking or running. Try to shoot for at least 3 times per week, though due to sore legs am taking this week off mostly.

Also, I've ordered the EFX rings (I already have the TRX) so that I could do dips if needed.

Here are my stats - I can do about 35 pushups and about 9 pullups (when I'm doing the last pullup, I'm looking like someone is electrocuting me)

Anyways, I have a slightly hunched back that I'd like to straighten out and I'd like to make my chest better defined. Right now, it looks very weak, probably due to my shoulders being rounded. I'm 33 yr old if that helps.

I have both of the DVD's that came with the TRX and also the healthy back dvd. What would you recommend for a 5 day routine? Thanks.

Quote of the Day!!!!

uprock — Fri, 10 Jul 2009 14:34:18 GMT

Hi all

I have a little ritual that i have for myself and when i coach junior basketball to keep motivation on a high. Its called the the "Quote of the Day"

todays quote is "if its to be, then its up to me!"

feel free to add your favourite quote!!!

Core Workout Challenge!

mikewbjr — Fri, 03 Apr 2009 12:59:38 GMT

One of my favorite core workouts is the following: 20 Body saw(on hands if you can) 20 Pike w/ hands on an upside down bosu ball 20 Offset oblique crunch 20 pendulum 20 Abducted atomic crunch 20 Body saw(on hands) *Try to do all of this without dropping to your knees! Go through 3-5 cycles of this for an awesome core workout. Let me know how it feels!

TRX anchor option

trxdude — Sat, 24 Oct 2009 00:51:13 GMT

I conjured up this modification to the TRX apparatus based on Pilate's and Gravity training. Now it's like I've got my own 2 lb travel reformer/gravity/gyrotonics machine. Using a high quality climbing carabiner at the main loop, you can now do some gentle pulley work, and the spring adds a host of Pilates/Physical Therapy PNF and restorative options.

Donavan
trxdude

Killer Abs workout yesterday at TRX Boot Camp

Nathan McGee — Thu, 15 Oct 2009 22:26:09 GMT

Ok. This was so fun it hurt!

Heels in: (no rest between any of the exercises)
12 V-Ups on a 4 count (4 counts up, 4 counts down)
12 V-Ups on a 2 count (2 counts up, 2 counts down)-never go below half way
8 count hold at the halfway point

Toes in:
Stay on forearms the entire time, elbows under shoulders, palms flat on ground in line with elbows
8 TRX Crunches (2 counts in, 2 counts out)
8 count hold on the "in" on the last rep
8 count rest
8 Pikes (2 counts up, 2 counts down)
8 count hold on the "up" on the last rep
8 count rest
8 Oblique Crunches (2 counts right, 2 counts left); 4/side
8 count rest
8 TRX Mountain Climbers (1 count in, 1 count out); 4/side. Ensure you always start/end from a plank position
8 count plank hold at the end of the mountain climbers (ie: NO REST between the two)

Killer!

TRX Explosive Exercise article for T&C

coachdos — Wed, 14 Oct 2009 23:41:18 GMT

Wrote this for an upcoming Training & Conditioning magazine article for FA......sneak peak.

http://www.coachdos.com/images/TRX_Explosive_Exercises.pdf

I'm Dying at TRX Boot camp

Nathan McGee — Thu, 08 Oct 2009 23:09:52 GMT

So Fitness Anywhere has a company wide TRX Boot Camp (strickly voluntary) going on that I've been participating in. We are wrapping up week 3 and I get "checked" tomorrow, meaning weighed in and pinched by that fat checker. I'm a bit nervous... I've been following the Precision Nutrition Guidelines (yeah there's been some slipping, but no binges and nothing major. I would say I've been consistent with room for improvement).

Of course I've been checking my weight off and on. I've lost 5 lbs, then I've gained 4 lbs then I lost 2 and then I gained everything back and when I checked today I was the same weight I was when I started.

I hope tomorrow when I weigh in I will be pleasantly surprised.... but for right now... GRRRRRR.

From a Barbell Lover!

Josh Henkin — Tue, 06 Oct 2009 12:27:29 GMT

I just wanted to write a relatively short story on how the TRX can be much more than many people give it credit for. I have found that many people love the TRX for all the tremendous bodyweight exercises one can create. However, I still hear many ignorant people saying it doesn't make you strong, but it is good for conditioning. How wrong people can be!!!

Having been involved in heavy strength athletics for the past seven years I have seen some impressive feats of strength. The bad part? Most of them have come with major injuries or lead to those injuries. I have found the TRX to be a powerful tool for reprogramming bad motor patterns, muscle imbalances, dynamic flexibility issues, and creating better links to the body.

Many lifters that focus on just the barbell lifts begin to develop compensation patterns and substitute their dominant muscles for the right muscles! In the case of barbell back squatting, exercises such as the suspended hip press and suspended lunge are very beneficial for improving the back squat.

1. These two lifts target the posterior chain which decreases the amount the lifter relies on the low back to lift the weight and allows the lifter to maintain a more upright posture. This is especially true as the lifter comes out of the bottom position of deep squat.

2. The suspended lunge provides not only a dynamic stretch to the hip flexors, but becomes a lower body pull as well. The suspended lunge does a great job of also addressing common weakness in the adductors and abductors of the hip. This helps stabilize the pelvis and provide a stronger foundation.

3. Both these lifts also seem to help decrease the axial loading stresses that are caused by back squatting. I have seen many situations where athletes' hip mobility gets decreased after heavy back squatting. Almost every time this has been rectified by having the athlete move to these two lifts.

Core drills such as rollouts and suspended side planks do wonders for core strength during strength lifts such as squatting and deadlifting. The rollouts and their variations truly challenge the body's ability to maintain posture during movement which is similar to the challenge faced in these strength lifts, especially overhead lifting. The side plank variations are tremendous for reducing injury during these strength lifts and strongman exercises such as farmer's walks where lateral stability is highly unstable.

A drill that gets attention, but I think is misunderstood is the single leg squat thrust. While many people love it for the conditioning component, I have found it valuable for other reasons. I believe it provides valuable feedback upon hip mobility and differences between the two sides which is actually more important. Since athleticism and prevention of back pain can be traced to immobility of the hip this is vital in long-term performance and health. The lateral stability issues also do wonders for power movements as many athletes get injured during the moment of changing direction.

I don't work for Fitness Anywhere, but appreciate great training and tools when I see them. Thank you guys for a great product and ideas keep up the good work. You will know that the TRX has helped me hit personal bests in some of the classic strength lifts without any pain in my back. Not bad for a guy with two bad discs!

I hope this gives some coach ideas as well,

Josh Henkin, CSCS

http://sandbagfitnesssystems.com

TRX, kettlebells and martial arts

0hi0gh0st — Fri, 02 Oct 2009 15:04:43 GMT

I’ve been using the TRX force program for four weeks now and I like it. It keeps me light and strong. I train in Kenpo an kickboxing, and recently have picked up marathon running. I like to push myself to utter exhaustion when I work out. Just thought I’d share my workout, and I’m open to any suggestions to take it up a notch. (Note: I also use the Fitdeck TRX, Kettlebell, and Combat Sports. I recommend them as a bundle)

Tuesday’s and Thursdays are “Hell Days” while Monday’s and Wednesday’s are more for recovery and skill work. I also switched the running days to fit my schedule.

Monday/Friday
Run First thing in the morning

Warm up:
5minute get up with kettlebell, 3 minute medium to fast jump rope.
TRX Force workout 1- the circuit done twice with 10 pull ups and 30 knuckle pushups between sets. 2 minute rest.

3X3 minute rounds of shadow boxing and light bag work

Tuesday/Thursday

WarmUp:
3X1 minute fast jump rope intervals, with 1 minute of randomly chosen kettlebell exercises between intervals ( 6 minutes total)

TRX force workout 2- the circuit done twice with 3-4 ab exercises between sets.

3 minutes of hand/foot combination work
10 reps of light weight “explosive lift”
3 minutes of kick combinations
Deadlift
All of that done twice

5X2 minute kickboxing rounds with 30 seconds in between
Repeat the same kettlebell exercises done for warmup before and after the kickboxing

Wednesday:
Run first thing in the morning
Live Sparring

Saturday- Long Run

Sunday-Rest

SkaterGurl's Off-Ice workouts

SkaterGurl — Tue, 16 Jun 2009 20:15:18 GMT

Well, my rink is officially shut down (i.e. no ice) until mid-August and now that I've recovered from the ice show, it's time to kick up my summertime training. I used to wait until September (when my rink used to reopen) to start but 2 months is enough time to get out of shape quickly! Anyway, I mapped out a plan:

Sunday-TRX & light cardio
Monday-high level cardio intervals
Tuesday-yoga class; TRX & light cardio
Wednesday-high level cardio intervals; plyo work/jump positioning training
Thursday-TRX & light cardio
Friday-high level cardio intervals
Saturday-yoga class; plyo work/jump positioning training
every day is for ballet/dance & stretching
I also have a weighted hula hoop (about 2 lbs) that is awesome to use for ab work

Here is today's workout (which will carry me through the next few weeks):

from the TRX Basic Video, the dynamic warmup
Sprinter's Start, left & right
Single Leg Squats, left & right
Balance Lunge, left & right
Side Lunge, left & right (may drop this as it seems a bit redundant)
Chest Press
Back Row
Bicep Curls
Tricep Press
Side Sways, left & right
then the floorwork: Supine pull-throughs
Hamstring Curls
Leg Abductions
Oblique Leg Raise

I may add in planks along with some other things. I changed the order around a bit, as I prefer to keep all the upright/floor work respectively together.

Skaters have notoriously tight hamstrings & calves and I'm fighting that issue, and trying to really pump up my quads. I've noticed an improvement already in the number of reps accomplished in the sprinter's start.

I have a skating camp in 2 weeks, I want to be in really great shape for that (stamina-wise) and have some more plyo work done. I did some more jump training today, but man, my legs were jello after that workout!

ropes gone wild

Janine — Mon, 07 Sep 2009 23:11:27 GMT

Just curious if anyone has done a "ropes gone wild" workout. Also was wondering if anyone has ever ordered ropes from them??

http://www.artofstrength.com/ropes/video.html

Any input would be greatly appreciated!

Thanks,

janine

Weight Vest

lovetolearn — Sun, 14 Jun 2009 14:24:58 GMT

Hello everyone!

I have recently added a weight vest to my entire TRX workout. WOW! What a difference! The balance lunges, pushups, rows, and direct arm exercises are a killer series. The one I have is adjustable and goes as heavy as 65 pounds. I have rotated the amount of weight I use in it just to mix it up. I did add in the power jumps on the leg exercises and it has definitely helped with stability and my landing adaptability. I mix up the routine every workout so be creative. I think i saw another post on here that someone wanted to know where to get them. I got mine at the Arnold Classic Fitness expo at a booth close to the TRX. The price was amazing and it is pretty good quality. He also has a website but I am not sure if I am allowed to post web sites on here so I will wait for that. Anyway, add a weight vest and experience the difference!

Thanks,

LovetoLearn

My new whole body workout

tortle — Tue, 04 Aug 2009 21:55:42 GMT

I started with the All Body Xpress workout as a basic template, but I've substituted a few exercises to ramp it up a bit. The balance lunges and hamstring curls had become too easy, so I swapped in harder exercises. Warming up with the Atomic Pushups is incredibly efficient for me, too.

This workout works great for me, but of course, your mileage may vary. That's one of the beauties of the TRX: there are SO many exercises available, it makes it very easy to customize your own routine.

Overall note: I allow no transition rest between unilateral exercises. 20 seconds transition for everything else

Warmup: Atomic pushups: 40.
Suspended lunges: 40 each leg
A combination of hip presses and hamstring curls: total of 40 (I am up to around 30 hip presses and 10 curls; goal is 40/0)
Hip abduction, hands raised high: 60 seconds
Single leg squats: 40 each leg
Deep chest presses, balanced on single leg: 40 (with foot directly under anchor point)
Low rows and back rows: total of 40 (I can only do around 25 low rows before switching to a slightly shallower angle, right now)
Y shoulder raises: 60 seconds
Bicep curls: 60 seconds
Tricep presses: 60 seconds
Side plank with hip drop/side plank: total of 60 seconds each side (I do the hip drops for as long as I can before holding the plank steady)
Oblique leg raises: 60 seconds
Suspended pikes/suspended crunches: 60 seconds (I do the pikes for as long as I can, before switching to the crunch; ~:45/:15)

What is your favorite whole body workout?

15 Minute workout

Chutchinson — Sun, 19 Oct 2008 06:39:05 GMT

I took the TRX course in Calgary and Fraser showed us a really cool 15 minute intense workout. Does anyone know what it was? I can't remember it at all.

Thanks,

New Video on TRX Circuit

trainerjon — Mon, 17 Aug 2009 19:39:58 GMT

Just Thought I'd share a TRX Circuit that I do at the park...

Jon

Who used TRX for MMA/Brazilian Jiu Jitsu

MAGUILLA — Tue, 01 Sep 2009 16:59:28 GMT

I like it a lot,that is my new tool in training.

Feedback on Gameday Conditioning Workout

jmbrink26 — Sun, 09 Aug 2009 22:15:29 GMT

Hi Everyone,

I wanted to get some feedback on this workout I made to prepare myself for this football game the day before Thanksgiving that I play every year with a company I used to work for. I played last year, but at that time was still extremely out of shape, and I couldnt walk for the next 4 days. So this year, I want my body to be able to take it, and come out walking just as well as I did before the game!

When making this, I was really focused on explosiveness, yet still acheive a metabolic reaction.

I'd like to get some feedback and see if there are ways I could improve the workout, what things may want to be manipulated in timing, etc...

I know there are quite a few of you who are experienced personal trainers, nutritionists, etc.. so I would really love to hear your thoughts. And I'd like to hear an honest opinion, even if it means tearing into me a bit!

So here it is:

Cardio/Metabolic Conditioning

5 minutes slow speed warmup
5 minutes moderate speed
2 minute max speed
5 minutes moderate speed
2 minute max speed
5 minutes moderate speed
2 minutes max speed
5 minutes moderate speed
5 minutes slow speed cooldown

Strength/Metabolic Conditioning

30 seconds Suspended Lunge with power per leg
30 seconds Incline Press per leg
1 minute suspended V Up
1 minute atomic pushups
30 seconds sprinters starts with power per leg
1 minute deep chest press with tempo

3 sets, 30 second transition, 2 minute set rest.

My plan thus far is to do the All Body XPress workout as usual for one of my strength workouts during the week, and do this workout on my other strength day. In contrast, do you think it'd be more beneficial to do this workout twice a week?

I look forward to your responses.

Thanks,

Justin