TRX Backcountry Beer Workout Series - One Arm Chest Press

TRX Backcountry Beer Workout Series - One Arm Chest Press Just because your camping in the backcountry does not mean you can't get a good TRX workout in. We will have several exercises based on using the TRX in outdoor settings. The first one up is the One Arm Chest Press.

TRX Backcountry Beer Workout Series - One Arm Chest Press

Just because your camping in the backcountry does not mean you can't get a good TRX workout in.  We will have several exercises based on using the TRX in outdoor settings.  The first one up is the One Arm Chest Press.  This is a great movement is great for working the upper body and challenging the core to stabilize.  Its a lot harder than it looks! 

How to do the one arm chest press.  Start by hooking up your TRX (in this case we looped it around a tree) 9ft up or so.  Place the handle in front of your chest and take a moderate angle (not as much as you would for a regular chest press, obviously).  Engage your core to keep your body for rotating and lower your self to 90 degree bend in your elbow. Press yourself back to starting position.  

Repeat the motion for 12 reps on each arm.  Repeat for 3-4 sets.  Check in for more backcountry TRX based workouts on our website.

Purchase your TRX here - 

http://tinyurl.com/jtys8l3

Sean@ColoradoPersonalFitness.com

TRX Rip Trainer Chop

TRX Rip Trainer – Chop

This is a great motion to incorporate into your training routines. It engages the core, hips, shoulders, chest and back. Transverse rotation is an important motion that is often overlooked. We don’t operate in a one direction plane in life, so don’t train that way!

How to perform a Chop

Anchor the Rip trainer (we had ours low for the video) push off your back leg, glute and obliques. Do not rotate only from the spine! Use your core and hips to perform this safely.

Get your TRX Rip trainer here - http://tinyurl.com/jtys8l3

Drop me line with any questions on how to do this exercise or any TRX motion:
Sean@ColoradoPersonalFitness.com

TRX Rip Trainer Push Press

TRX Rip Trainer – Push Press

The push press, using a TRX Rip Trainer, is a great maneuver that requires use of the core (to keep from rotating), quads (to push the body up), chest, and shoulders (to press bar up) and is quite a good cardio move as well. Sure to get the heart rate up!

How to perform a Push Press

Anchor the Rip trainer (we have ours anchored low) get into a 1/4 squat position, recoil, stand up tall and press the bar up at a 45 degree angle. Repeat for time or repetitions.

Drop me a line with any questions on how to safely perform the TRX Rip Trainer Push Press:
Sean@ColoradoPersonalFitness.com

Get your TRX Rip Trainer here! - http://tinyurl.com/jtys8l3

TRX Sprinter Start

TRX Sprinter Start

Here we show you how to do the two levels of the sprinter start movement safely and effectively. We are at our corporate wellness facility in Denver CO – equipped with TRX, kettlebells, BOSU and battle ropes. All the fun tools for functional training.

This motion is designed to emulate how a sprinter would start off the blocks. You may not be a sprinter (heck, we are not either!) but you can benefit greatly from this exercise. It requires core strength, proprioception (knowing were you are in space and adjusting accordingly) quad, glute and hamstring strength too.

How to perform a Sprinter Start

Place the TRX straps under your arm pits, hands around the handles. Make sure you are secure in your placement. Take a step back with one leg. Not too far back, just a foot or two will do it. Next drive the knee of that same leg up high. You will feel this in the planted leg. Control the motion back to start. Repeat for time or reps.

Get you TRX here - http://tinyurl.com/jtys8l3

Drop us a line with any questions on how to use the TRX and get a gym built at your home or office! Sean@ColoradoPersonalFitness.com

TRX Atomic Pushup

TRX Atomic Pushup

Here we have Chris demonstrating how to perform the TRX Atomic Pushup with good form.  Before you attempt to do a TRX Atomic Pushup, make sure you can safely perform a TRX plank, a good pushup and have someone spot you to make sure you do not dip your back to compensate.

This is a great move that really hits the core and chest hard.  Not a beginner movement!  Step 1) get into a plank position (on hands) with feet in TRX stir ups 2) perform a controlled pushup 3) on way up from pushup, bring knees towards chest to contract core 4) return to start position and repeat!

Drop me a line to learn how to perform this move - or how to train up to being able to perform this safety.  We are here to help you on your path to functional fitness!

Sean@ColoradoPersonalFitness.com

US Military gets rid of crunches and sit-ups due to spine injuries!

We have been advocating clients to not do crunches and sit-ups for years.  They are ineffective, can lead to back pain and injury and are just bad overall.  There are many more effective ways to condition the core - safely!  Planks are a great example.  When done correctly they can not only strengthen the core, but they can improve posture and help with lordosis.    

Check out this article below for the scoop on why the US Military is getting rid of the crunch and sit-up.  

http://blog.bonati.com/us-army-phasing-out-sit-ups-due-to-spine-injuries/

TRX Backcountry Workout - Ski, Splitboard, Snowboard, Snowshoe Conditioning

TRX Backcountry workout - Ski, Splitboard, Snowboard Conditioning

Here is a TRX based workout for all your backcountry winter activities!
5 sets
20 Step Back Lunge each side
5 circuits of each Clock Press
20 Cossack each side
20 One Arm Partial Rotation Row

Drop me a line if you would like more info on how to perform these.  If your in the Denver Area - drop by for personalized instruction!

Sean@ColoradoPersonalFitness.com

TRX Intermediate Workout

Here is a simple, easy to follow TRX workout focused on intermediate users.  Each move is demonstrated a few times to show you how to safely do them.  To make the exercise harder, simply increase the angle (move your feet closer to the anchor point).  

Start wth 20 repetitions of each movement, taking a few seconds between each exercise and take a minute break at the end.  Then repeat up to 4 times.  Follow with stretches (will have a video up on our preferred stretches soon).

Get your TRX here!

Thanks, 

Sean Sewell TRX Force Trainer, FMS

TRX Basic Beginner Workout

Here is a simple, easy to follow TRX workout focused on beginners.  Each move is demonstrated a few times to show you how to safely do them.  To make the exercise harder, simply increase the angle (move your feet closer to the anchor point).  

Start wth 10 repetitions of each movement, taking a few seconds between each exercise and take a minute break at the end.  Then repeat up to 4 times.  Follow with stretches (will have a video up on our preferred stretches soon).

Get your TRX here!

Thanks, 

Sean Sewell TRX Force Trainer, FMS

Sleep and its Effects on your Body

Sleep is an often overlooked part of everyone's fitness routine.  A good nights sleep helps the body and mind recover, keeps us leaner, happier, more focused and healthy.  But bad sleep increases body fat, messes with hormones, ages us faster, increases chronic illnesses and reduces IQ.  So why do we overlook this important part of the day?  It is easy to stay up late watching tv - the bright light actually interrupts the circadian rhythm and reduces sleep quality. Or maybe its the overwhelming projects at work keeping you up.  But whatever the reason, it is sabotaging your hard work at the gym and defeating your positive eating habits.  7-9 hours of sleep is recommended, you may find that you can get by on less, but it is short changing yourself and will catch up sooner or later.

How do you fix this?  The body loves routines - get yourself in one asap.  Create a pre bed process of gearing down.  Try to limit caffeine and alcohol intake - caffeine after 4pm can interfere with falling asleep and excessive alcohol intake can effect deep sleep cycles.  Stop use of all devices with a screen 30 minutes prior to sleeping.  The brain produces melatonin as light levels decrease.  Melatonin regulates sleep and metabolism, so it is crucial to do what you can to keep level. Exercise has been shown to normalize circadian rhythms, regulate endocrine function and tone down sympathetic nervous system.