step back lunge

Tuesday, July 31:

Finish our TRX® Tuesday series strong with this week’s move of the week designed to tighten and tone the arms – the triceps press. It’s easy to fall into only training the muscles we can see; when it comes to the arms, that’s generally the biceps. But, the triceps are in fact a bigger muscle group and thus have more potential for growth and tone. Not only will training the triceps make your arms look better, but strong triceps will help with push movements such as bench press, push-ups and the overhead press.

 

  • Adjust the straps to mid-length and stand facing away from the anchor point.
  • With your palms facing down, extend your arms directly in front of your shoulders. Set your angle and choose the appropriate foot stance.
  • Keep your elbows up and stationary.
  • With an active plank, lower your body down until your thumbs are right next to your temples.
  • Keep your elbows up, and drive through your palms to extend your arms.

 

When completing the TRX® triceps press, try to keep your body straight like a surfboard to avoid breaking at the hip. Make sure your elbows stay right in line with the shoulders (as they tend to flare out).

 

Tune in to the video to check your form, and then challenge yourself to a pyramid, varying your foot placement with every level. Start with four reps with your feet staggered, followed by four reps with your feet wide, then to the top with four reps with your feet narrow. Travel back down the pyramid with four reps with your feet wide and the final set of four reps with your feet staggered. Changing the placement of your feet will increase the instability of the move, ultimately creating more of a challenge.

 

Join us in August for our new Tuesday demo series – Try it Out Tuesday – where we will explore a new piece of equipment to keep your fitness routine fresh and fun. Find us on the gym floor at 9 am and 5 pm every Tuesday and be sure to check Member Buzz and our social channels each week for more info!

 

 

step back lunge

Tuesday, July 24:

Ready to pop it like it’s squat?! This week’s TRX® move targets the quads and calves with a front squat – that’s right everyone’s favorite exercise can be done with the TRX®. In fact, using the TRX® Suspension Trainer is a great way to increase your lower body endurance by reducing the load and allowing you to complete more reps.

 

  • Adjust the straps to the fully-lengthened position and stand facing away from the anchor point. 
  • Place the main straps under your arms and place your hands right beside your chest.  Most of your bodyweight should be on the handles as you walk your body to 45-degree plank position. 
  • To start the movement, keep your weight on the balls of your feet and then lower your hips down and back to 90 degrees.  Your knees will remain stationary. 
  • To return, drive the movement through balls of feet extending your hips and squeezing your glutes to complete the movement. 

 

Try to stay on the balls of your feet throughout the movement and let your body rest on the handles so you don’t use too much upper body.

 

Get the hang of it? Now try 10 squats followed by five burpees, as many rounds as possible, for two minutes straight. 

  

 

 

step back lunge

Tuesday, July 17:

Wanna work muscles you didn’t even know you had? This week’s TRX® Tuesday move of the week will do just that and then some.

 

The Windmill is a great exercise to improve your active mobility, build core strength, and develop shoulder stability. It’s a complex move that requires multiple muscle groups to work together to complete. So, it effectively trains multiple muscles at once. Talk about an efficient move!

 

Adjust the straps to mid-length and position yourself so you’re standing sideways to the anchor point. With your feet positioned slightly wider than shoulder width, rotate your right foot 90 degrees and then your left foot 45 degrees.  Place your left hand in the cradles and then raise your arm directly over your shoulders.

 

Bend your hips and hinge down towards your right foot maintaining tension in the straps the entire time. To return to the standing position, keep your left arm stretched overhead driving the movement from the hips.

 

Keep your arms straight and tension in the strap to avoid bending at the elbow. Draw your attention to your hips and make sure you push them to the wall behind you, so you feel some stretch in your hamstring, glutes and lower back.

 

Once you’ve studied the video and tried it out a few times, try 5 windmills on each side followed by 30 seconds of jumping jacks and repeat 3 times to ignite the core and shoulders.

 

Happy Windmill-ing!

  

 

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step back lunge

Tuesday, July 9:

Change up your leg day routine with the step back lunge. This week’s TRX® Move of the Week delivers all the same benefits of the forward lunge, without all the knee strain because there isn’t as much weight transfer as a traditional forward lunge.  It builds balance, stability and recruits more muscles to perform the move.

 

Adjust the straps to mid-length and then stand facing the anchor point.  Stack your elbows under your shoulders and then center one leg to the anchor point. Brace your core and take giant step back with the opposite leg. Lower your knee to about two inches from ground and bend your knees to 90 degrees. To return, drive through the heel of your front leg keeping your shoulders over hips and your back straight.

 

Be aware of how far you step back. It’s easy to put too much weight on the back leg, so think of driving through the front heel to counteract this.

 

Once you are comfortable and have the proper form locked in, challenge yourself to 15 lunges each side followed by 15 push-ups. Then move down the ladder to 10 lunges each side with 10 push-ups. Then 5 lunges each side plus 5 push-ups.  Wanna get that heart rate to sky rocket? Push that cardio by adding a jump at the top of the lunge with the front leg.

 

Stop by the TRX® Tuesday demo every week at 9 am and 6 pm to learn more!

 

As always, reach out to any of our Trainers with questions – they are here to help!

  

 

 

 

y-fly on trx

Tuesday, July 3:

Have no fear TRX® Tuesdays are still here! Due to popular demand, we are continuing our free in club demos every Tuesday at 9 am and 6 pm AND challenging you to a new move each week. This week, we’re laser focused on the core with a side plank.

 

The side plank might look tame, but it is a challenging exercise that really fires up those obliques without twisting or crunching. It’s a great way to improve stability and balance out…well…imbalances…by working one side at a time. Symmetry here we come!

 

Adjust the straps to the mid-calf position.  The cradles should be about 8-12 inches off the ground. Sit on the ground and move into the “Ground Facing Sideways” position by using the “toes in” procedure.  To do this, lay on your side with your forearms stacked under the shoulders and the hips stacked on top of each other. The heel of the top foot should be touching the toes of the bottom foot. Next, lift your body up and keep your weight over the elbows. Lift your hips while reaching your top hand under your body. When you’re finished, lower your hips back to side plank position and bring the reaching hand back to your side. 

 

Once you’re comfortable and in correct position as demonstrated in the below video, try to hold for 60 seconds on each side without the hips falling to the ground. Squeeze the glutes to prevent this from happening. Also check out your shoulder alignment and make sure that top shoulder isn’t creeping forward. Both hips and both shoulders should be stacked on top of one another.

 

As always, reach out to any of our Trainers with questions – they are here to help!

  

 

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y-fly on trx

Tuesday, June 26:

June may be coming to a close, but we’ve still got two more glorious months of afternoons by the pool and weekends at the beach. So, make sure those legs are strong and toned with this week’s TRX® Move of the Week – the hamstring curl. It will isolate the hamstrings which will tighten the back of the thighs and it will also improve the squat pattern. Plus, strengthening those hamstrings is a great way to make your peach pop and get that bubble butt!

 

Ready to do this?  Adjust the straps to the Mid-Calf position.  The cradles should be about 8 to 12 inches off the ground. Have a seat on the ground. Grab the handles, then roll onto your back, bringing both knees into your chest.  Place both heels into the foot cradles simultaneously and then straighten out your legs. Lift your hips and engage your core.   

 

To start the movement, pull your toes toward your body driving your heels down. Your knees should go directly over your hips. To return, extend your legs back toward anchor point keeping your knees slightly bent at full extension. To avoid having your feet come out of the cradles, think of trying to create divots in the ground with your heels. And don’t lift those hips too high – you want to make sure you’re isolating and using those hamstrings to pull.

 

Once you’ve watched the video and you’re comfortable with the movement, challenging yourself to do this for 60 seconds at your ultimate effort. Try not to let those hips fall to the ground, they’re gonna want to, but you’re stronger than that!  

 

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y-fly on trx

Tuesday, June 19:

This week’s TRX® move of the week will promote strength and reduce risk of injury in the lower back – something all of us want to avoid! Using one of the 7 foundational movements, the hinge, The Overhead Back Extension on the TRX® Suspension Trainer is a great way to engage the glutes and get those hammies firing.

 

Adjust the straps to mid-length and stand facing the anchor point. Face your palms forward and extend both arms overhead to an “I” position. Make sure your feet are at shoulder width and there is tension on the straps. Lower your hips down and back while you keep your arms straight. Tuck your chin.

 

To return, drive the arms up by pulling on those handles and extend through the hips with your gluteus contracted and a braced core to finish the movement.

 

Get the deets from our Trainers in the video below and then challenge yourself to two minutes circling through 5 Overhead Back Extensions followed by 5 Chest Presses.

 

Remember our Trainers are always here to help – so don’t be afraid to ask – they’ve got your back!

 

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y-fly on trx

Tuesday, June 11:

Want to build up that upper back and strength and stability in the shoulders? This week’s TRX® move of the week, the Y-Fly, is just the answer. Plus, it’ll help correct bad posture from sitting at your desk all day.

 

Once you have the straps at mid-length, stand facing the anchor point. Take your arms over your head into a “Y” position with your palms facing forward. Keep the tension on the TRX® Suspension Trainer as you offset with your feet. Activate your core, keep your arms straight and slowly lower your body. Try to keep the arms as straight as possible as if you were scraping the ceiling or walls with your knuckles. To return, pull the handles and drive your knuckles back. Keep your chest lifted and your eyes on the anchor point.

 

Tune in as our Trainers take you through the move and then try to do it for 60 seconds! Then add in an I-Fly, and a T-Fly to do I-Y-T flys consectutively for 60 seconds. Get ready for some serious shoulder gains!

 

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squat on trx

Tuesday, June 5:

Don’t let looks deceive you – this week’s TRX move of the week is hardCORE. While the beauty of training on the TRX Suspension Trainers is that it’s all core all the time, the Standing Forearm Plank is dedicated to whittling that middle just in time for summer (because those board shorts aren’t gonna wear themselves!).

 

Before you push into plank, visualize your body like a surfboard to keep it nice and straight throughout the exercise. Activate your core by ‘bracing’ as if you were about to get hit in the stomach – this will pull the ribs down and engage the core. Now let’s try it!

 

What you do:

  • Adjust the straps to the fully-lengthened position and then stand facing away from the anchor point.
  • Next, place your forearms inside the foot cradles and bend your arms to make a 90-degree angle.
  • Put weight into the foot cradles, step in towards the anchor point to put tension on the straps. Choose an appropriate angle and maintain your plank.
  • When you’re finished, step away from the anchor point and return to the standing position.

 

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squat on trx

Tuesday, May 29:

This week’s TRX® move is all about the squat and hinge! The front squat is a departure from your typical squat movement as it changes your center of gravity, so definitely check out the video this week to set yourself up for success. The position on the TRX® Supension Trainer ensures your abs are activated to keep you stable while you squat, so it’s a great move to add to your arsenal for leg day and core day. We promise, your quads and calves are gonna LOVE this one!

 

Check out the video to learn more. Challenge yourself this week to as many forward-facing jump squats as possible in two minutes. Join the demos with our trainers every Tuesday at 9 am and 5 pm in the TRX® training zone to learn another new move. 

 

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trxtuesday

Tuesday, May 22:

This week’s TRX® move is all about the back and core! The power pull on the TRX® Suspension Trainer develops the large muscles in the upper back and since it works one arm at a time, it's a great way to build balanced strength in both arms. You can address weaknesses you may have or any differences from one side to the other. Plus, your core works super hard in this position to keep your body straight and stable while you rotate. Say hello to those obliques ladies and gents, they’re definitely going to be talking to you in this exercise!

 

Check out the video to learn more. Challenge yourself this week to 5 single arm rows followed by 5 power pulls and then switch arms. Do as many as possible in two minutes! Join the demos with our Trainers every Tuesday at 9 am and 5 pm in the TRX® Training Zone to learn another new move.

   

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 trx tuesday

Tuesday, May 15:

This week’s TRX® move is all about the legs! Did you know you can do a lunge on the TRX Suspension Trainer?! Mind blown right? It’s easy (to get started) and will add challenge to your balance requiring an activated core. Once you’ve checked out the video, try 5 lunges with 5 medicine ball slams on one side and then switch legs. Do this for two minutes to really get those legs burning!

 

Check out the video to learn more and join the demos with our Trainers every Tuesday at 9 am and 5 pm in the TRX® Training Zone to learn another new move.

 

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TRX pushup workout

Tuesday, May 8:

This week’s TRX® move a push up. Using the TRX® is a great way to challenge your core and build chest strength. Once in the straps, lift your body into push up position. Activate your core and press your palms into the ground as you squeeze your chest. Bend elbows to ninety degrees. Once you’ve learned how by checking out the video, challenge yourself to do as many as you can in 30 seconds.

 

If that’s not enough of a test, add in a crunch to take it to the next level with the Atomic Pushup. It’s not for the faint of heart and it works wonders to get that bod summer sun ready.

 

Check out the video to learn more and join the demos with our Trainers every Tuesday at 9 am and 5 pm in the TRX® Training Zone to learn another new move. 

 

Updates, Seminars and Event Details >