My favorite TRX Lunge Progression Combo

I love the TRX Lunge! It’s perfect for strength, stability, coordination, balance, and power.

This is my favorite progression combo with the move:

{Notes}

*This is a progression, so mastering the TRX Lunge is first and foremost before adding the harder variations.

* Do this as many times through as you can (with perfect form).

* There is no such word as “suc-seck-ssion.”  I tried to keep it together… almost burst out laughing.

Give it a whirl and see what you think! #MakeYourBodyYourMachine

10371396_752051471481621_2484707099308527230_n - Version 2photo taken by C. Dowell for lululemon Louisville Showroom

*Don’t have a TRX Suspension Trainer? Click here or on the yellow TRX box in the side bar to receive %15 off, plus an extra workout download!

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Workout Playlist!

largephoto via

My playlists are always an hour long, including warm-up and cool-down music.

Here’s what I’m working out (and dancing) to this week:

Follow me and the rest of my playlists on Spotify!

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TRX Bootcamp Workout: 40/30/20/10

10371396_752051471481621_2484707099308527230_nphoto courtesy of lululemon athletica

 

It’s been a while since I’ve posted a workout, but this one is pretty fun! My man-friend did something similar with these reps a while back, then I started doing it for my workout occasionally, so I put this together for my bootcamp class. It’s great for your own workout, or to implement in your classes if you’re an instructor. It’s a lunge, squat, push, pull and you can add rotation/hinges if you want to complete the foundational movements. Give it to your classes and tell ’em, “From Ami, with love.”  ; )

How it works:

For an hour long class, you’ll want about 4 exercises. Make sure you have equipment enough for each participant (you can modify if you have limited equipment).

First Round: You do 40 reps of each of the 4 or 5 exercises.

2nd Round: You do 30 reps of each.

3rd Round: You do 20 reps.

4th Round: You do 10 reps of each. (This round is awesome!)

At the end of the workout, you will have done 100 reps of each, so 400 totals reps.

Rules: You can take rests during each set, but you must complete all the reps of one exercise before going on to another. (e.g. you can do 10 reps, rest, then another 10, rest, etc). You can use a partner for assistance, motivation, or partner work, but each person has to complete all their own reps. You’re not “sharing the load.”  You can switch the order in which you do the exercises each round, but you must complete all 4 exercises before moving on to the next round. (You must do all your “40s” before you can start on your “30s.”

 

The exercises I used:

TRX Lunge

IMG_5838

 

TRX Low Rows 

(feet or chest under the anchor point)

10426610_759347664085335_4052363614611924215_nphoto courtesy of lululemon athletica (it’s impossible for me to take a non-cheesy photo)

TRX Pushup

10366234_752051514814950_1725168561609737329_nphoto courtesy of lululemon athletica

SandBell Slams

photo-127

This is about all you have time for in an hour long class (if you’re doing a proper warm-up and cool-down), but if you’re training a bunch of BEASTS, or you are one yourself, you can add a short running interval in between rounds. My Bootcampers had to run a quick lap around the building after each round.

10254027_306340152824017_2617359695179467733_n

Notes: 

*Programming for equipment: Since I have 11 TRX Suspension Trainers, and 16 bootcampers this morning, I needed a couple exercises that were on different equipment or no equipment so everybody wouldn’t be waiting for space to open up. I chose 2 TRX exercises (lunges and low rows, 1 Sandbell (slams), and 2 with no equipment (pushups and run). Some people started with the run and slams to give others time to finish they lunges and rows then then switched around.

*It’s best to have people work with partners or work on their own during this time. In a class setting, everybody’s going to be working at different speeds based on their fitness level. Let them do their thing, you cruise around and coach.

*If you do the lunges: they’ve got to do that number on lunges on EACH leg, so that almost counts as an additional exercise since it’s going to take twice the time. I recommend doing only 4 exercises so that people can fully complete all 4 rounds. The more exercises you add, the longer it will take to complete. The number of exercises can be changed based on time allotted.

* These numbers aren’t set in stone, I just like that they equal 100. They can be adjusted to help with participants’ abilities or class time. Also, my first-time bootcampers had the option of doing just 3 rounds, since a lot of them were new to TRX lunges and going slowly to complete them with great technique. They started with the 30s round, then went to the 20s and 10s. Completing 60 reps of each is still challenging and they were still able to finish the whole thing.

*On the TRX Suspension Trainer, try varying the body positions each round so you’re getting different planes of motion for the lunges and rows! The SandBell Slams can also go from center slams to rainbow slams to mix things up and get some more frontal plane action.

Have FUN!

Give it a whirl and let me know what you think!

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Winter Running: What I Do On the Treadmill

I think a lot people assume that fitness people like all kinds of workouts, but running is not always my jam. I don’t like to run for more than a few miles anyway, (I’d rather be doing a million other types of workouts… or errands) but I know my body benefits from it, so I do it a couple times per week.

Running during the winter months is challenging for me though because I strongly dislike running outside when it’s cold. I’ve tried to like it. I’ve done it a few times. I just don’t enjoy it. All I’m thinking about is getting it over with and I usually stop well before I need to… [Read more…]

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Workout Playlist! 2014 #1

My TRX Bootcamp was supposed to start this morning, but this winter weather had other plans. So here I sit, in a Toronto hotel, with cancelled flights, but a LOT of work getting done. And trying to play the Glad Game as best I can… it’s not working so well. This is my fake smile: 
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It’s Getting Colder! 5 Tips for Staying Safe & Warm During Outdoor Activity

I don’t know about you guys, but here in Louisville it was fall last week. It’ll be fall next week too, but this week? It’s winter… at least it feels like it outside! Temps have literally been around freezing and that can put a huge damper on your level of enjoyment for outdoor activities. I hate being cold, but over the years have been able to take the right precautions in order to be able to keep enjoying my outdoor activities, without freezing my buns off and risking hypothermia. Whether you’re a runner, cyclist, climber, or just enjoy being outdoors in the colder months, here are five tips to help you stay safe and warm during your outdoor activities:

1. Dress for it!
If you’ll be getting your heart rate up, you need sweat-wicking materials! The better fabrics you have, the warmer/safer you’ll be. My man-friend has a saying about being cold during cold-weather activity: “If you’re cold, you’re either broke… or you don’t know any better.” It’s true. When I was younger I had no clue how to dress. I was always freezing and hated being outside during winter. I had no idea that jeans and cotton hoodies were part of the problem. When it comes to athletic outdoor activity, cotton is the devil! Later, when I knew better, I was too broke to afford to buy clothes made of sweat-wicking and wind-blocking materials, synthetic tops/bottoms, and jackets filled with down feathers. If you’re somewhat financially stable, investing in the right clothing and outerwear will make such a difference! You’ll enjoy being outside during any weather and though they’re more expensive, the right clothes will last you many years!

2. Cover your head, hands and feet! 
Since most of your body heat escapes through your head, hands, and feet, it’s good to keep these areas covered. For my dome, I like this ear-warming headband and this hat (great for chicks who’ll need a hat that works with ponytails) from Lululemon.  These  North Face running gloves (to keep your hands just warm enough and still able to operate the touch screen on your phone or mp3 player) are also my jam.

3. Don’t layer too much! 
This is something I always have to remind myself of. I hate being cold so over dressing is always tempting. The last thing you want to do though is break a sweat in chilly temps. If you’re like me and know you’ll want to wear too much, do 10-15 minutes of warmup and bodyweight activity before you go outside. You’ll already be warm so won’t want to put more layers. Once you go outside you’ll know if you have the right amount of clothing/gear on to keep you warm enough, but not sweaty.

4. Pay attention to your surroundings. 
If it’s been freezing temperatures in your area, there are likely to be wet or frozen areas around you. Make sure you watch where you step, run, jump to avoid any falls. Nobody wants to spend the holidays injured. And please, if you’re with your buddies, don’t stick to your tongue to anything frozen on a dare. Even if it’s a triple-dog-dare… Who knew there was so much to learn from A Christmas Story?!

5. Double check your health conditions.
Like with most physical activity, it’s good to check with your doc beforehand to make sure there’s nothing that will harm you (or your kiddos!) while playing or working out outside. Cold weather can exacerbate some conditions like asthma or other lung issues (A few years ago I had to avoid all outdoor activities when I had bronchitis in December and January… #buzzkill). It’s better to be safe than sorry, so know before you go!

Now I gotta go layer up to take Tango out… ; ) 
Happy Friday! 
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It’s Getting Colder! 5 Tips for Staying Safe & Warm During Outdoor Activity

I don’t know about you guys, but here in Louisville it was fall last week. It’ll be fall next week too, but this week? It’s winter… at least it feels like it outside! Temps have literally been around freezing and that can put a huge damper on your level of enjoyment for outdoor activities. I hate being cold, but over the years have been able to take the right precautions in order to be able to keep enjoying my outdoor activities, without freezing my buns off and risking hypothermia. Whether you’re a runner, cyclist, climber, or just enjoy being outdoors in the colder months, here are five tips to help you stay safe and warm during your outdoor activities:

1. Dress for it!
If you’ll be getting your heart rate up, you need sweat-wicking materials! The better fabrics you have, the warmer/safer you’ll be. My man-friend has a saying about being cold during cold-weather activity: “If you’re cold, you’re either broke… or you don’t know any better.” It’s true. When I was younger I had no clue how to dress. I was always freezing and hated being outside during winter. I had no idea that jeans and cotton hoodies were part of the problem. When it comes to athletic outdoor activity, cotton is the devil! Later, when I knew better, I was too broke to afford to buy clothes made of sweat-wicking and wind-blocking materials, synthetic tops/bottoms, and jackets filled with down feathers. If you’re somewhat financially stable, investing in the right clothing and outerwear will make such a difference! You’ll enjoy being outside during any weather and though they’re more expensive, the right clothes will last you many years!

2. Cover your head, hands and feet! 
Since most of your body heat escapes through your head, hands, and feet, it’s good to keep these areas covered. For my dome, I like this ear-warming headband and this hat (great for chicks who’ll need a hat that works with ponytails) from Lululemon.  These  North Face running gloves (to keep your hands just warm enough and still able to operate the touch screen on your phone or mp3 player) are also my jam.

3. Don’t layer too much! 
This is something I always have to remind myself of. I hate being cold so over dressing is always tempting. The last thing you want to do though is break a sweat in chilly temps. If you’re like me and know you’ll want to wear too much, do 10-15 minutes of warmup and bodyweight activity before you go outside. You’ll already be warm so won’t want to put more layers. Once you go outside you’ll know if you have the right amount of clothing/gear on to keep you warm enough, but not sweaty.

4. Pay attention to your surroundings. 
If it’s been freezing temperatures in your area, there are likely to be wet or frozen areas around you. Make sure you watch where you step, run, jump to avoid any falls. Nobody wants to spend the holidays injured. And please, if you’re with your buddies, don’t stick to your tongue to anything frozen on a dare. Even if it’s a triple-dog-dare… Who knew there was so much to learn from A Christmas Story?!

5. Double check your health conditions.
Like with most physical activity, it’s good to check with your doc beforehand to make sure there’s nothing that will harm you (or your kiddos!) while playing or working out outside. Cold weather can exacerbate some conditions like asthma or other lung issues (A few years ago I had to avoid all outdoor activities when I had bronchitis in December and January… #buzzkill). It’s better to be safe than sorry, so know before you go!

Now I gotta go layer up to take Tango out… ; ) 
Happy Friday! 
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Video: TRX 30 Minute Circuit

IMG_5161
Need a quickie? A quickie workout, I mean… I get asked for fast workouts quite often. This workout can be done in 30 minutes! It’s perfect for before/after work or on your lunch break.
First: Determine your level. 
  • Level 1 peeps are going to do 10 reps of each exercise
  • Level 2 peeps are gonna do 15 reps of each.
  • Level 3 (badass) peeps are going to rock 20 reps of each.
Second: Start the clock. 
I like to set the timer on my phone to go off at the 30 min mark. Change it up if you have more/less time to work with.
Third: Wash, Rinse, Repeat.
 Go through your # of reps of all 5 exercises, then repeat as many times as you can, with control, within your time frame. How many rounds can you complete?
Pro Tip: Don’t sacrifice good control for speed!
I did 3 rounds (plus a few lunges) of Level 3 in 30 minutes.
And was breathing hard
Try it out and let me know what you think!

For 4 weeks of my TRX Workouts (videos, pdfs, and workout timers), check out Flash Fit Clubs.

For your own TRX, click here.

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Workout Playlist!

via

These are my favorite songs (this week). 

As always, my playlists are an hour long 
… though this one’s a tad over an hour…
and include songs for cool-down and stretching! 
GO GET AFTER IT! 
We worked out to this playlist in bootcamp yesterday… 
See? Even if you aren’t part of it, it’s like you’re there
; )

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Get a Workout Buddy… It Helps

There’s a ton of research out there showing how much you benefit from having a workout buddy. So find somebody that you enjoy (important) and has a similar goal, then break out your day-planners to get a schedule in the works! 
Benefits of having a Workout Bud: 
#1: You’re more likely to stick with a set schedule!
      (consistency is the BEST way to see results quickly)


#2: You will push yourself more if there’s somebody else there that also needs pushing! 

       Motivation is key!

#3: If you both have similar goals, you’ll reach them faster than if you were alone!
      Stick together with your plan and you’ll be successful. 
      *Throwback to the years where you and your BFF each had a piece of the broken heart necklace.
      SAME thing! Kind of…     

#4: If you’re at a similar level, neither will feel discouraged!
      You can progress together, without feeling embarrassed. 

#5: It’s built-in social time with your buddy! 
      (Be careful, this one can backfire – > too much chatting, not enough working)
      (Talkin’ to you, Chris)

Workout Buddy: Crystal
We do hot yoga together and have Kinect Dance Parties
yeeeeah

thank goodness for instagram and b&w photos that make you look decent post-hot yoga

Workout Buddy: Tango
We run together. He chases squirrels. I chase him. 
Good times had by all. 
This photo was post-run. On a Friday. When I have a beer. 



Workout Buddies: Kara and Chris
Fellow fitness industry peeps. 
We try to get together for park/gym workouts once a week.
It’s sporadic because of our travel schedules, but still awesome. 
photo stolen from facebook
EXCEPT when they go to Thailand for 2 weeks and leave me hangin’…
Thanks, guys. Thanks. 
Don’t worry. I’ve got other buds. I’m ok 
; )
Moral of the Story: Get a buddy and get after it! 
You’ll be so pumped you can both go run around in the meadow and bask in the glow of your success. Like this: 
Do you have a workout buddy?  
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