Gold Medal Mash Up

Your New Year’s resolution motivation might be waning, but the Winter Olympics are sure to inspire you to continue on your fitness journey or maybe even up your game! The athletes’ stories, fierce finishes, and emotions on display during the medal ceremonies are sure to have you lacing up your sneaks.  As you head for the door, be sure to grab this medal-worthy, metabolic conditioning workout as your training guide. Get ready to crush the competition as you sprint your way through a quick HIIT workout with moves inspired by your favorite winter sports. Whether your home is on slopes or you prefer cozying up next to the fire, this fast-paced workout will get you warm on the inside!

Be sure to warm-up for 5-10 minutes prior to completing the circuit and pick a few of your favorite stretches to complete after 2-3 minutes of walking to cool down. Complete each exercise within the pair for 30 seconds. Then, rest for 15 seconds and repeat. The goal is to become uncomfortable during exercise 1 and recover (slightly) during exercise 2.  You should be able to complete this metabolic conditioning workout in 20 minutes. But, if you do it right, that should be all you need!

Speed Skaters

Leap side to side. Try to take off from one foot and land on one foot. If needed, touch your back foot down for balance. To increase intensity, go wider, jump more explosively, or move faster.

Curtsy Lunge with Upper Body Rotation

Step back into a lunge and cross the left leg behind the right with arms extended out, in front of the chest. Be sure to put more weight on the right foot (front foot) and slightly hinge at the hip. The knee should be pointing in the same direction as your toes. At the bottom of the lunge, with arms still outstretched, rotate your torso in the direction of the back foot. Return torso to face front and then bring feet together. Switch legs. Feel free to add weight (hand weight, medicine ball, kettlebell) to the upper body for increased intensity.

90-Degree Squat Jumps

Begin with feet a bit wider than hip distance. Sink into a squat and as you come back up, jump and turn a quarter turn to face the right side. Land in a squat and repeat to return center. Continue alternating the quarter jump to either side of the room. If you prefer less impact, complete the quarter turn with a small hop or simply move your feet quickly. To increase intensity, jump higher, move faster, or add a medicine ball at the chest or overhead as you jump.

Squat with Heel Lift

Begin with feet a bit wider than hip distance. Sink into a squat, making sure to keep weight in the heels, knees lined up with toes, and chest lifted. Once you are at the lowest point of your squat, pause and lift your heels. Hold the heel lift for a count of three, lower your heels, and stand back up. To increase the intensity, move slowly, increase the range of motion, and consider adding weight at the chest or overhead.

Mogul Hops 

Begin with feet close together; jump and turn the body to the right diagonal. Then, quickly, jump and return to center. Repeat to the left. Unlike the squat jumps from above, these are mini hops with focus on moving quickly and precisely. To increase intensity, move faster or add a medicine ball to the chest.

Plank with Alternating Lunge

Position hands on the floor, directly under your shoulders, and extend the legs out behind you. From this position, take your right leg and place it near your right hand (in a low lunge position), then return back to plank position and repeat on the left side. Continue alternating. To increase the intensity, move faster or change to a hop from right lunge to left lunge.

Triple Hop & Hold

Stand on your right leg. Perform three progressive hops (think little, big, bigger). After the third hop, stick the landing in a deep bend and count to three before repeating on the same leg for the duration. You will perform the hops on the left side during your second round.

Warrior 3 to Standing

Stand on your right leg and extend the left leg behind you. Arms reach overhead with biceps covering ears. Keep the body in one straight line as you try to hinge forward, bringing the back leg off the floor and the torso parallel to the floor. Pause and return to standing. Continue on the right side for the duration. You will perform the Warrior 3 on the left side during your second round.

Reverse Burpee

Begin with your feet wider than hip distance. Squat back and down to the ground. Once your bum hits the floor, lie back, extending the legs out in front of you and the arms overhead. Quickly return to a seated position and back up to the standing start position. To increase the intensity, add a jump when you stand or move faster. Be sure to perform this exercise on a soft mat or be extra careful as you lower to the ground. You might consider completing this on a BOSU Balance Trainer instead for an extra challenge (and a soft place to land).

Reverse Plank

Begin in a seated position with your legs outstretched. Place your hands behind you on the ground slightly behind your shoulders. Press through your hands and heels to drive the hips up towards the ceiling. Hold for a count of three and lower down. Repeat for the duration. You can also bend your knees and place your feet on the floor to perform a reverse tabletop, instead.

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Challenge Yourself with this Total Body TRX Workout

Whether you’re new to the gym scene or a seasoned vet, you’ve likely seen the TRX hanging around the gym and wondered, “What in the world is that thing?” or “I know what it is, but can I really get a great workout with it?” You’re in luck, because this blog answers both questions.

The TRX Suspension Trainer was created by Navy SEAL squadron commander Randy Hetrick while on deployment. Using a jiu jitsu belt and parachute webbing, he created a way to get a total body workout using minimal equipment that would be easy to move around and travel with.

Suspension trainer exercises are even better than bodyweight exercises because they support a variety of back exercises that are difficult to do without equipment. And it adds an element of instability that challenges every muscle—especially the core. Even better: Most exercises on the TRX are easily modifiable for all levels of fitness.

Now that you know what it is and why it’s awesome, go ahead and give it a try! The total body workout below will get you started. For the Overhead Raise, One Leg Wide Row, Fly, Curl, Modified French Press, and Side Bend, you can modify it and make things a little easier by moving your feet farther away from the wall or TRX anchor. To make these exercises more challenging, move your feet closer. For all exercises, remember to keep your core engaged to help maintain good form.

After you complete this workout, you’ll have a new piece of equipment and eight new exercises in your fitness arsenal, not to mention you can show off your skills when the next newbie drops in. Spread the TRX love!

Total Body TRX Workout

Reps: 15 | Circuits: 3 | Rest: 60 seconds between circuits

Download This Workout

Foot Up Split Squat

One Foot Split Squat

1 – Stand upright with one foot looped in the handle and your arms by your sides.

2 – Drop your body down toward the floor, bending at your hips and knees and leaning your torso slightly forward.

3 – Push off your front foot to return to the start position.

  • Complete all reps on one side before switching to the other side.

Push-Up

TRX Push-up

1 – Place your hands on floor in front of you and your feet in the handles behind you, with your elbows bent and your chest nearly touching the floor.

2 – Push up until your arms are straight, keeping your hips in line with your shoulders.

• Lower back to where your chest nearly touches the floor and repeat.

Overhead Raise

TRX Overhead Raise

1 – Lean back holding the handles with your arms fully extended, your feet flat, and your palms facing down.

2 – Pull the handles overhead with your arms straight and hands close together.

One Leg Wide Row

TRX One leg row

1 – Stand on one leg and lean back, holding the handles with your arms fully extended, your foot flat, and your palms facing down.

2 – Pull your chest up to the handles, bending your elbows.

• Complete all reps on one side before switching to the other side.

Fly

TRX Fly

1 – Lean your body forward with your hands in the handles, arms straight out to the sides at shoulder height, and your legs straight out on your toes.

2 – Pull the handles together in front until they meet over your chest.

• Keep your arms straight throughout.

Curl

TRX Curl

1 – Lean back holding the handles with your arms fully extended, your feet flat, and your palms facing up.

2 – Pull your body up to the handles, bending your elbows and curling your hands toward your shoulders.

Modified French Press

Modified TRX French Press

1 – Lean to one side holding the handles overhead with your arms straight.

2 – Arch your torso over to one side and reach your arms to this side.

3 – Pull your body back up to the start position.

  • Complete all reps on one side before switching to the other side.

Side Bend

TRX Side Bend

1 – Lean to one side holding the handles overhead, with your arms straight.

2 – Arch your torso over to one side and reach your arms to this side.

3 – Pull your body back up to the start position.

Download This Workout

Find more workouts like this in the Anytime Fitness App.

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Bodyweight Strength Training Plan You Can Accomplish Anywhere

This is an interesting time of year. As the new year approaches and getting healthier is top of mind for many, the holidays ramp up and it’s harder and harder to get to the gym and stick to a routine. Many skip workouts, but also increase calorie intake. That’s why this fitness plan is here! We don’t want you to get off track. Let’s focus on a simple strength training plan that you can do anywhere, anytime, so you can push through the holiday season and into 2018 stronger than ever.

This progressive, four-week plan can be found in the Anytime Fitness mobile app, under the workouts tab (Plans > Beginner > Strength > No Equipment). Even though it’s labeled “beginner,” it’s great for any person of any fitness level. There are three workouts a week, with a recommended day of active rest in between.

During week one, you’ll start at a moderate intensity. The exercises will mainly target the muscles that surround your knees, hips, and shoulder joints. These unilateral exercises will help you increase your muscular strength by using your bodyweight alone. As you progress into weeks two through four, you’ll notice that the workouts start to utilize supersets, which will allow you to work more muscle groups at once, and make even more progress.

Even though this is just a bodyweight strength training plan, you will feel muscles being used that you might not typically feel from a free weight or resistance machine exercise. Trust me, when you do the lateral lunges, you will feel it the next day! So, let’s get going with workout one. There’s no reason to wait!

4 Weeks to a Stronger You

Bodyweight Strength – Week 1, Day 1

3 sets, 10 reps, 60 secs between reps

Download Workout 1


Bodyweight Strength – Week 1, Day 2

3 sets, 10 reps, 60 secs between reps

Download Workout 2


Bodyweight Strength – Week 1, Day 3

3 sets, 10 reps, 60 secs between reps

Download Workout 3


Visit the Anytime Fitness App for Weeks 2-4.

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