Today's TRX Workout

Thanks to the stomach flu, you guys will be flying solo this evening. Feel free to call or text if you need clarification on any of the exercises.

TRX Mid (45') Row - 45 seconds
TRX Biceps Curl (elbows UP) - 45 seconds
15 second shake out....and repeat once.

TRX Chest Press - 45 seconds
TRX Triceps Extension (elbows UP, hands separated) - 45 seconds
15 second shake out...and repeat once.

Iron Chair / Wall Sit - 45 seconds
Walking Lunges (off of TRX; use kettlebells for added weight) - 45 seconds
15 second shake out...and repeat once.

TRX Bear Hug / Inside Flyes - 45 seconds
TRX Reverse Flyes (hands below shoulder level) - 45 seconds
15 second shake out...and repeat once.

TRX Balance Lunge Combo (behind, side, front) - 45 seconds L, 45 seconds R
TRX Hover Plank (back and forth) + knee pull - 45 seconds
Repeat once

3 x 10 Atomic Pushups (pushup + knee pull; pushup + dbl knee pull; OR pushup + pike)
45-60 seconds rest b/t sets

2 x 30 seconds  Pendulum Swing

2 x 30 seconds Oblique Plank (2x each side = 4 sets total)

Heels in the soft straps
Hip Press - 45 seconds
Hamstring Runner - 15 seconds
Small rest, then repeat once

Big combo for the finish. No rest!
Mid Row - 30 seconds
Biceps Curl - 30 seconds
Row / Curl Combo (alternate the two) - 30 seconds

Stretch! You're finished!

Keep posted for more workouts. See you next year!

Class Cancelled Today - Time for the at-home workout!

Due to the declining weather and possible delayed opening of the pool, there will be no TRX this morning. That doesn't mean you can't burn a few calories at home!

Since we are working on power this week, try the at-home power workout. No weights or TRXs required. Crank up your favorite tunes and pull your kids into it and see what they think :)

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5 min warmup to include: marching in place, high knee marches, bob and weave, body squats, jumping jacks, etc.

Round One
- 10 4-count squats (count to 4 on the way down, 4 on the way up)
- Follow immediately with 10 squat jumps or FAST squats
- Rest 45-60 seconds and repeat twice more for a total of 3 sets

Round Two
- 10 4-count pushups (if possible)
- 10 power push-ups on floor or wall
- Rest 45-60 seconds and repeat twice more for a total of 3 sets

Round Three
- 10 4-count Plié Squats
- 10 plié squat jumps or FAST squats
- Rest 45-60 seconds and repeat twice for a total of 3 sets

Round Four
- Crab walks, 45 seconds (yep, just like in kindergarten)
- Arm Circles, seated or standing. 10 big and fast, then 10 small and fast.

- Rest 45-60 seconds and repeat twice for a total of 3 sets

Round Five

- 10-15 Abdominal Rollups. More advanced TRXers, please perform with streamline arms. Glue those biceps to your ears and don't forget to stick your chest out at the top

- Plank, 60 seconds. Hands or forearms. More advanced, keep one leg elevated.

- Rest 45-60 seconds and repeat twice for a total of 3 sets

Finish with 10 minutes of stretching. Be sure to drink plenty of water today to combat the dry air. 

Enjoy! See you Wednesday.