You wanna hot body
You wanna Bugatti
You wanna Maserati
You better work bitch.Britney Spears, from the song “Work Bitch”
Happy New Year and welcome to 2014. ‘Tis the season of resolutions, but sadly most resolutions are broken shorty after they are made. So, how about when you make that resolution related to anything about the gym, you resolve to surrender.
Yes, surrender to change. If you want a change to happen to your body, then
something must change in your diet and/ or exercise habits. With change, comes change and little changes work best to start. If you already exercise but want to mix things up, increase the intensity, or switch the focus. If you want to start an exercise program, hire a certified trainer for a session or two at your local gym to help keep you accountable and motivated. You could use a trainer with a friend, split the cost, and improve the accountability (two peeps you have to report to).
If you would rather work out at home or don’t have extra money for a trainer, or want to add to your gym routine, here’s the answer for you: the TRX ™ suspension training system. TRX is one of the best workout products of the decade (right up there with physioballs) and has revolutionized the fitness/training industry. TRX is used in most top gyms and sports facilities these days for functional strength training and body weight resistance exercises. The TRX online community offers a plethora of training options, routines, exercise demonstrations and is an amazing resource for home exercise. The TRX system does cost about $170, but if you are thrifty and crafty, you can probably make one out of nylon webbed straps that you can buy at any outdoor or climbing store.
How badly do you want a hot body, or to be stronger and fitter? Surrender to change, by doing the work needed to make the changes. Strong is the new
skinny!
THE WORKOUT
This is one of my favorite full body workouts with the TRX straps. Start with one full circuit of these exercises and as you feel stronger progress to 2 or 3 rounds.
1. Warm-up for 1 minute of running in place, high stepping, jumping rope, jumping jacks, or other calisthenics.
2. Single leg Lunges: 15-20 repetitions for each leg. Keep your body weight in your legs, do not pull up with your arms. Lower your body until your front knee is at 90 degrees and in line with your toes, back leg can bend to 90 degrees as well.
**If you have knee issues or want to start a little easier, do squats (both legs) instead of lunges, or do not lunge or squat as low as 90 degrees.
3. Triceps: 15-20 repetitions. Keep your body solid. Start with elbows up and pointing forward, lower your body down to touch your forehead to your knuckles. Return to straight arms
4. Push-ups: 15-20 repetitions. Keep your body solid. Start with your arms straight and hands together. Lower your body until your arms are at 90
degrees out to the sides. Return to straight arms and hands together.
5. Plank and Tucks: 15- 20 repetitions. Start in plan position, begin your tuck by tightening your belly, lift your ‘booty’ high in the air, bring your knees tightly into your chest. Return to plank position.
6. Biceps: 15-20 repetitions. Keep your body solid and leaning back. Start with arms straight out in front of you, curl your arms to lift your body up until your forehead hits your knuckles. KEEP YOUR ELBOWS UP!! Return to straight arms.
7. High Rows: 15-20 repetitions. Keep your body solid. Pull your body up until your hands are at your armpits. Return to straight arms.
8. Plank Hold: Hold Plank position as long as you can (1 minute is a fine goal to start with or work up to.) DO NOT LET YOUR BACK SAG.
9. Repeat steps 1-8 one or two more times.
If you want a new challenge, visit the TRX website at trxtraining.com for anything you want to train for, tone, tighten, strengthen or sport specific exercises.
Before you begin any exercise program, be sure to get the proper approval from your physician.
