Hello friends! How is your day? Thank you very much for the beautiful birthday wishes for Miss P. I read them all to her and she loved them. (She also LOVED that everyone sang “Happy Birthday!”). I’ll be sure to recap the birthday festivities in a post after her party. 🙂 For today, I have a new workout for you, combining two of my favorite tools: the kettlebell and the TRX suspension trainer.
(Exhausting Nike, lulu cropsand that zella tank which I later realized was backwards in all of these photographs. Derp. ha ha)
TRX Kettlebell Circuit Training
Kettlebells and the TRX add a completely different dimension to training as they target our deep internal stabilizers. You have to work harder to maintain balance or center of gravity with the kettlebell, and the TRX encourages a plank position for exercises. You are on a moving board all the time. These are great tools to challenge yourself and keep your muscles guessing!
The workout should be completed in a circuit fashion, moving quickly from one set of exercises to the next. After finishing a round of the entire circuit, you have the option to go through it again 1 or 2 times for a total of 3 times.
What is power circuit training?
Here are a couple of interesting things about this circuit, which add to your *excitement*:
-It is a longer circuit (11 exercises). This use uses quite a few unilateral movements, focusing on one side at a time. If you’re short on time, you can do a couple of bilateral movements. (For burpees, do regular burpees, without TRX, and for squats and kettlebell presses, hold two kettlebells instead of one. Ditch one of the squat exercises if you’re trying to cut time.)
-Speaking of unilateral movements, this is a great way to train. If we always train both sides at the same time, it’s easy to rely on your stronger side or ignore how each side feels. You may find that you can make simple adjustments to improve form because you’re really paying attention to the muscles working.
-It’s a leg crusher. These are challenging moves to work the entire body, with emphasis on the lower body and glutes. You are welcome. Mauaha.
As always, talk to a doctor before making changes to your fitness level. Honor your body and modify it as necessary. This workout assumes that you are comfortable working with TRX and kettlebells, and that you know how to perform these movements safely. If you have any questions, let me know or ask a personal trainer at your local gym for help. We’re happy (and excited!) for the opportunity to help others exercise more safely.
Now let’s move on to training!
(Pin it for the next time you need gym inspiration!)
Form signs and tips:
1. Bend and Reach: move away from the TRX base point, holding the strap with one hand. Squat down (chest tilted and weight on heels) while hitting the ground with your free hand. As you exhale to lift yourself up, squeeze your glutes and “cut” your non-TRX hand toward the TRX. This is a repeat.
2. Squat jump. For one, you’ll hold the TRX with both hands (make sure you’re far enough away so it doesn’t fall and have some tension on it) and use this as an excuse to really press into the ground and exhale to jump as high as you can. Make sure you land with soft knees.
3. Pistol Squat: stay away from the TRX base point, holding the straps with both hands. The straps will be straight and your chest will be lifted, with a tight core. Lift one leg off the ground and flex your foot, raising your leg as high as you can. Inhale to squat down (the goal is to end up with your knees in a line) and exhale to stand up. Pay close attention to the supporting leg and keep it as stable as possible. Squeezing your glutes really helps. If necessary, start with a smaller range of motion. Modification: Regular walking lunges with dumbbells.
4. Single leg squats: turn to face away from the TRX with one foot in a strap. You may have to zoom out a bit to find a comfortable range. As you sink into the single-leg squat, the foot on the strap will move back. Watch your front knee to make sure it doesn’t extend beyond your toes and keep your chest elevated. Modification: Static lunges.
5. Biceps Curl: Facing the base point, move forward a little (the further you go, the more challenging it will be) and stretch your arms. Think about placing your entire body in a plank position, so that you are in a straight line. Flex your feet so that your toes point up and your heels are flat on the floor. As you exhale, bend your arms to perform a bicep curl. Inhale to extend with control. That’s a repeat.
6. Chest Press: Look away from the TRX base point and maintain the same chart position. Keep your shoulders down and core tight as you bend your arms at a 90-degree angle. Exhale and squeeze your chest to bring the handles together. That’s a repeat.
7. Squat Press: Holding the kettlebell in one hand, sink into a squat with your chest lifted, weight in your heels, and core tight. As you exhale, stand up and bring the kettlebell to shoulder height (inhale). As you exhale, press the KB up, keeping your shoulder down. Complete all of your reps on one side before switching to the other side.
8. Kettlebell Swings: stand on your feet and stand hip-width apart. Hold the kettlebell between your knees and start swinging it gently so you can gain some momentum. When you’re ready, move your hips, glutes, and core to swing the weight to shoulder height, then bend your knees and roll back to start. Remember that you are NOT using your arms to lift the weight; This is pure glute and core power. Every time you gain weight, be sure to exhale forcefully.
9. Heel creases: (I just wrote “hell folds.” Sort of.) You’ll start on your back with your feet in the straps and your toes pointing up. Exhale to lift your hips off the floor, keeping your shoulders flat on the floor. Inhale and then exhale to bring your heels toward your glutes. Keeping your hips raised, extend your legs outward. That’s a repeat.
10. Planks and knee push-ups: Twist your body (keep your feet in the straps with your toes facing up, and as you twist, your toes will point toward the floor and stay in the straps) to come to the plank position. Try to have your body form a straight line and your hips are in line with your torso. Exhale to bend your knees toward your chest. Inhale to straighten yourself back up and return to the plank.
11. Burpee TRX: With one leg on the strap, you’ll complete the classic burpee move. Walk or jump back onto the board, step your free foot forward, and jump off the ground. Complete all of your reps on one side before switching to the other side.
I can’t wait to hear what you think about this one! This is the training I will do today too. 🙂
Any favorite TRX kettlebell exercises?
Have a wonderful day and see you soon.
hugs and kisses
gina
*I’m doing a 7-day reset starting Tuesday, and there are so many amazing women (and guys!) in our Facebook group. To join in the fun, the all the information is here.
Photos by Arielle Levy.
