TRX Cardio Workout

TRX Cardio Workout

20-Minute TRX Cardio Workout

We had a bash at our place last weekend.

It was The Studio’s first birthday, and we invited all of our member’s to a party at our home.

And boy did they party!

In addition to a lot of wine of being drunk, we also had a fun awards ceremony handing out awards from the “Most Vocal in a Workout”, to the “Best in Sweat”, and all the way to more “serious” and celebrated award, “Most Improved”.

Hosting the party, having such a great turnout, and then watching everyone interact on the night of made my heart swell.

I realized that evening that I have achieved one of my goals in life – to create an awesome place for people to workout… no matter what their fitness level is.

A comfortable and fun place to sweat.

It’s super cool when a plan comes together 🙂

20-Minute TRX Cardio Workout

Tools Needed

TRX

That’s it

The Workout

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TRX Circuit Workout

TRX Circuit Workout

TRX Circuit Workout

If you know me then you know that I am in love with… my husband, my dog and my TRX.

In that order too.

Or at least until I can teach the TRX how to vacuum 🙂  Hehe, just joking.

However, that would be super cool if my TRX could vacuum. Just saying if the makers of TRX are reading.

Anyways, the reason I love the TRX so much is that it makes your body do all the stabilizing. This, in turn, makes more muscles work.

And more muscles working makes me VERY happy.

TRX’s motto is “Make your body the machine”, and that’s just what this workout does.

For 50-minutes we power through 15 exercises, for three rounds.

It is sweaty, awesome fun!

The Workout

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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TRX Booty Lift & Abs

TRX Booty Lift & Abs

TRX Booty Lift and Abs

I presented this workout to my class back in January and they loved it! It hits all the target points you want to be firm and toned. The:

  • Glutes
  • Hips
  • Hamstings
  • Quads
  • Abs
  • Obliques
  • Deep core muscles

Now, a heads up though.

You must be comfortable with one foot in the TRX for this workout. If you are not, you can perform all the lunges and single leg squats without the TRX. Okay? Okay!

TRX-Booty-Lift-Ab-Workout-Fitness-with-PJ-b

TRX Booty Lift & Abs Workout

Tools needed:

  • A TRX.

Don’t own a TRX? Then try this leg workout instead – it’s pretty glute and ab focussed too.

 

TRX-Booty-Lift-Ab-Workout-Fitness-with-PJ-full-workout

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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PJ ox

TRX Tabata Workout Part 2

TRX Tabata Workout Part 2

I love a good TRX workout, and since I have almost 42,000 views on my TRX Tabata Part One I am guessing so do a few other people.

This Tabata is unique because you do not need to lengthen or shorten the TRX. We keep it at one length for the entire workout and cycle through six exercises, one after another, in a Tabata format (8 rounds, 20 seconds hard with 10 seconds rest in between).

If you love tabata workouts then you should check these out:

TRX Tabata Workout – Part One

30 Minute Dumbbell Tabata

STEP or BOSU Plyo HIIT

30-Minute TRX & Dumbbell HIIT

Total Body Kettlebell HIIT

TRX Tabata Workout Part 2

TRX Tabata Part 2 - Fitness with PJ list of exercises

 Have you checked out my latest “thing”? Fitness with PJ is now hosting a weekly show on Blab. Join me every Monday at 11am.

 Episode 1 Blab – Nov 2, 2015 (Over 40 Fitness: How to Stay Motivated)

Episode 2 Blab – Nov – Nov 9, 2015 (3 Strategies for Successful Weight Loss That Aren’t Dieting)

Click here to register for Episode 3 on Monday, November 16 2015.

Blab: Fitness with PJ Over 40 Fitness

 Looking for some tough love training? I’ve got small group classes, one-on-one appointments, and online personal training. In other words – everything you need to get started! Check out my website here.

 For more healthy living tips, recipes and workouts please subscribe above to this blog

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TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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PJ ox

The Beginner’s Guide to Strength Training

The Beginner’s Guide to Strength Training

The Beginner’s Guide to Strength Training

There are many different goals that people tell me they want their fitness programs to achieve. However, the one goal that is most often cited is increased muscle tone and strength.

And, as a strength training coach and trainer I love to hear that, especially from my over-40 crowd.

After the age of 40 our strength begins to decline (they call this atrophy), and continues on that downward spiral to hell 8 to 10 percent, per decade, thereafter (Baltimore Longitudinal Study of Aging).

Now, this decline in strength not only affects our ability to move and our strength in general, it also has serious consequences on our metabolism.

Our metabolisms are what dictates how many calories we burn throughout the day. A higher metabolism, the more calories we will burn. The more calories burned, the better our chances are for a slimmer, trimmer body.

How do you keep your metabolism running as quick and agile as a bunny?

You can start by holding onto those muscles that are slowly disintegrating with each passing year.

The more muscle you have, the more calories your body needs to support that muscle (a pound of muscle at rest burns about 6 calories, while a pound of fat burns about 2).

You see, it requires more calories for the body to keep a pound of muscle warm (because the body loves staying in a homeostasis state of 98.6 degrees Fahrenheit), than it does a pound of fat.

Intense strength training can also increase your BMR (Basal Metabolic Rate) and your EPOC (Exercise Post Oxygen Consumption). Both of which can lead to some serious calorie burning.

In fact, fat loss studies have proven that high intensity strength training can burn fat faster than traditional aerobic exercise. So, say good bye to running and hello to the bench press if you are looking to lose weight.

Beginner's-Guide-Strength-Training

What else can strength training do for me?

Strength training is the only means of fighting that age-related business of muscles wasting away (atrophying).

In addition, strength training: increases bone strength, decreases resting blood pressure and lowers individuals’ risk for type 2 diabetes.

And, as mentioned above it is also a champion when it comes to burning fat.

As a beginner how often should I lift weights?

Every day and twice on Sundays.

Just joking. If you are just starting to lift weights you are in a fantastic place. Beginner’s ALWAYS see gains, and quickly. It’s because the moves and exercises are a new stimulus to you and your body is going to respond in a positive and happy way!

I recommend, to all new exercisers, a twice a week strength training routine, working all the major muscle groups of the body, with at least a day’s rest in-between lift days.

From there, as you get stronger and more accustomed to strength training, progress to 3-4 times a week.

This change in frequency will usually have to happen by month three, as you start to plateau. However, a simple tweak to your intensity and how often you lift will get you over that hump so that you can continue to see change and growth.

Is it safe to strength train at any age?

You betcha! Strength training will help improve balance, (therefore decreasing the risk of falling), sustain a longer independence in life and reduce the risk of osteoporosis.

In a recent study, researchers found that walking by itself was not enough of an overload to stimulate bone-building cells. Weight training and impact-type exercises were found to be more advantageous.

Try this Beginner’s Strength Workout 

Strength-training-older-adults

How many reps should I do?

There are two primary types of muscle fibres: slow twitch and fast twitch.

Slow twitch muscle fibres move more slowly and have more mitochondria (structures located within the muscle cell that contain enzymes needed to metabolize food into energy sources). This means that they have a higher aerobic capacity and are less resistant to fatigue.

On the other hand, fast twitch muscle fibres are characterized by their fast speed of contraction but lower level of aerobic capacity. Since we carry both sets of fibres, I always recommend periodizing a strength program of:

  • 4-8 weeks of high reps (1-3 sets of 13-20 repetitions) at a light load. This should address the slow twitch muscle fibres.
  • Then, for the next 4-8 week period, switch your program to a heavier load of 8-12 reps for 1-4 sets. This type of programming should avoid exercise plateaus and address both types of muscle fibres.

Are machines better than dumbbells?

Machines. Suck. Period. All right, I’ll be a little generous; they are kind of good for beginners and those coming back to the gym after an injury.

This is because they support the individual and help dictate the plane of motion to lift in. However, that’s precisely why I hate them too.

We should be learning to support our own bodies and move through our own range of motion, and not that of a machine. I prefer dumbbells, barbells, kettlebells, tubing, TRX, cable machines, pulley systems, stability balls, the BOSU, the Rip Trainer, medicine balls and wobble boards.

Try this TRX & Dumbbell Workout.

Suggested workouts for beginners:

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

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