Friday’s Work Out with a little TRX

You may know from reading my previous posts that working out and a healthy lifestyle is something I was brought up on. Instead of going to church on Sundays, my whole family went to the gym. While because of this I do have a strong back ground in fitness and wellness, however I will be the first to admit that like many people I have trouble sticking to a regimen, especially when it comes to food.

While working on my nursing degree I am busy working at a gym and coaching a variety of sports. My most recent endeavor is getting my TRX group ex certification. For those of you who have never heard of TRX, it is a type of training that uses your own body weight and gravity, to build strength,
balance, coordination, and flexibility. The great thing about TRX is that in consists of relatively simple work-outs with a focus on proper alignment and positioning. By having perfect form, this system allows you to increase the range of motion in your exercises to get more out of what you do. So that being said, I’m adding it more to my workouts to prepare for next weekend’s certification.

Today’s Work Out

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Warm-up

15 minutes Stairmaster, increase speed last 5 minutes

 

TRX (Legs)

  • Squat Row
  • Lunge Fly Alternating Leg
  • Sagittal Plane Lunge Sequence (Forward lunge then back lunge without touching) à 10 each side
  • Lateral Plane Lunge (Side Lunge) 10 total – keep feet planted
  • Side Lunge with Crossover (plant foot stays in back) 10 each leg

 

Arms

  • 10 pushups alternating knees and regular
  • Row 3 sets of 12
  • Lat Pull Down 3 sets of 13
  • Tricep Dips 3 Sets
  • Hammer Curls 3 Sets
  • Squat with Twist and Deltoid Press Ups

 

Core

  • Incline Bench 3 sets
  • Back extension weighted
  • TA Set
  • Roman Chair

 

TRX (Core)

  • Overhead Back Extension
  • Kneeling Roll Out (Ab Roll)
  • Leg Raise (arms at 30 degrees)
  • Oblique Crunch  (plank position)
  • Reaching V-sit Pilates heels in strap

 

Cardio

15 Minutes Treadmill

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