Transformation Series, Part 7 of 7
“The following sequences are some of my favorites, using time-based sequences to manipulate intensity.”
What moves are the best for firing up your metabolism to activate the maximum amount of muscle and focus on the greatest caloric expenditure? One of the best options – time-based, high intensity intervals. In my latest book, The HIIT Advantage for Women (Human Kinetics, 2015), I use time as the acute intensity variable for all the exercise protocols. The following sequences are some of my favorites, using time-based sequences to manipulate intensity. Try these exercises, and then I’ll share a workout sequence you can use to put them together for an amazing, quick and effective training session to get the absolute best calorie blast from your TRX workout.
TRX Unilateral Hip Challenge
This round includes three exercises for the same muscle group. It is an advanced pattern, requiring balance on one leg for an extended period of time, 90-seconds or so. Use - 30-45-seconds for each move, or try a rep range of 8-12 for each of the three moves.
1)
TRX Abducted Lunge. Adjust the straps to mid-calf length in single handle mode and stand sideways to the anchor point,. With your right foot in the foot cradle, be sure to internally rotate the hip and plantar flex the ankle to maintain spinal extension and tension in the gluteals. Hinge at the hip and flex at the knee until you can reach with the inside arm (closest to the anchor point), fingertips to the floor on the outside of your grounded foot. Meet that standard (hip hinge, spinal extension and touch the floor) with each attempt. Rise back upright and repeat.
2)
TRX Lunge. Move immediately into the TRX lunge. Stand facing away from the anchor point with your foot in the foot cradle. Set this lunge position from the ground up. Align knee directly over ankle, back knee on the floor with foot in the foot cradle; fingertips touching the floor to the sides of each foot. Focus on weight load in the front leg, translating it back up and into the gluteals, then rise and drive upright into a standing position. Come back down to the ground each and every rep, gently touching the back knee to the floor, as this standardizes the movement. No cheating. Arms can be used for balance, or for a more precise, athletic, specific challenge. Pull the arms through the sagittal plane, as if running the last 10 meters of a 100-meter run. Go as slowly as necessary in order to stay in control.
3)
TRX Crossing Lunge. Move immediately into the crossing lunge. You will have to turn sideways to the anchor point. This can get confusing, because you will be facing the opposite direction from which you began the exercise. This crossing lunge looks like a curtsey lunge, so allow the suspended foot (back leg) to float towards the anchor point as you reach to the floor with both hands, fingertips touching the floor on either side of the grounded foot. Go slow, take your time, and maintain a stable, neutral spine as you hinge at the hip and flex at the knee. At this point, your balance will be challenged and muscles will become fatigued, but the expectations of precision in movement are no less than at the start. Once you have performed this sequence, switch legs and repeat on the other side.
Tabata-Timing TRX Plank Series
This plank series is very challenging and since the timing sequence is so quick and demanding, it is important to alternate the forearm plank with the prone plank to take full advantage of the core challenge without putting the wrists and shoulders at risk for overuse. Since it is in Tabata-timing, each of the eight exercises is performed for 20-seconds, with 10-seconds to recover and transition to the next exercise. Perform exercise #1, #2, #3 and #4, and then repeat them again for exercises #5, #6, #7, and #8 just changing sides when possible. TRX should be at mid-calf length, toes in, ground facing away from the anchor point. Remember to use the pendulum principle to select the appropriate level of intensity to perform each move to standard. Note, you should practice each move individually and become competent before combining them into this challenging sequence. Never compromise quality of position for quantity of movement, time or volume.
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Exercise #1 – Right Forearm side plank with top arm reaching up
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Exercise #2 – Right Forearm side plank with hip drop (place top hand on hip)
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Exercise #3 – Crunch with Body Saw
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Exercise #4 - Plank
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Exercise #5 – Left Forearm side plank with top arm reaching up
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Exercise #6 – Left Forearm side plank with hip drop (place top hand on hip)
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Exercise #7 – Crunch with Body Saw
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Exercise #8 - Plank
TRX 30, 20, 10 Arm Blaster
Another time-based, high-intensity interval protocol, this arm series will surely have you pursuing your better . Place the TRX in single handle mode at mid-length and stand facing the anchor point.
30 seconds – Single right arm low row
20-seconds – Power pull right
10 seconds – Single right arm biceps curl (stand sideways to the anchor point for this one)
Repeat using the left arm
30 seconds – Single left arm low row
20-seconds – Power pull left
10 seconds – Single left arm biceps curl (stand sideways to the anchor point for this one)
TRX Hard, Harder, Hardest, Squat - Lunge Series
This lower body sequence uses time as the intensity variable in a 2:1 ratio, meaning there are built-in recovery intervals that are half as long as the work intervals; this recovery time is great because you will need it! “Hard” corresponds with a 40-second work interval with 20 seconds of recovery. “Harder” is a 30-second interval, with 15-seconds to recover. The last “Hardest” interval is 10 seconds on, with 5 seconds to recover and transition to the next exercise sequence. To begin, adjust the straps to mid length and stand facing the anchor point.
Squat Sequence
40 seconds Hard – Squat
30 seconds Harder – Single leg squat right
10 seconds Hardest – Squat jump
Repeat (left side for single leg squat)
Lunge Sequence
40 seconds Hard – Assisted lunge right
30 seconds Harder – Alternating step back lunge
10 seconds Hardest – Cycle lunge
“Put them together for an amazing, quick and dirty training session to get the absolute best calorie blast from your TRX workout.”
TRX Workout
Try this sequence of exercises as follows. If you would like to insert a cardio sequence in between each exercise, I will indicate that in the workout - or you can simply try these TRX moves all together.
Warm up to increase the core body temperature, lubricate the joints, and prepare the body for more intense activity.
TRX single leg hip challenge right
TRX single leg hip challenge left
Try a 3-5 minute aerobic cardio interval (treadmill or elliptical trainer) at a speed that is intense enough to cause you to feel uncomfortable.
TRX 30, 20, 10 Arm Blaster
*Repeat this sequence right arm, left arm, right arm, left arm. If you are up for it, try right arm and left arm one more time, for a total of three arm blaster sets. Take 1-2 minutes between each set.
Try another 3-5 minute aerobic cardio interval (treadmill or elliptical trainer) at a speed that is intense enough to cause you to feel uncomfortable.
TRX Hard, Harder, Hardest, Squat Lunge Series
*Perform the 40, 30, 10 squat sequence first, then the 40, 30, 10 lunge sequence second.
Try another 3-5 minute aerobic cardio interval (treadmill or elliptical trainer) at a speed that is intense enough to cause you to feel uncomfortable.
Tabata-Timing TRX Plank Series
Cool down and stretch
Irene Lewis-McCormick M.S is Adjunct Faculty at Drake University, an SCW Fitness Education (SCW) Certification Master Trainer and the Education Director at Octane Fitness. An Orange Theory Fitness coach, she’s a twice published author (Human Kinetics) holding advisory board positions with Diabetic Living and the National Egg Council. Named Top 3 Group Fitness Instructor 2015 by IDEA Health & Fitness, Irene is a RYKA Ambassador and Subject Matter Expert for ACE. Irene presents education for SCW, ACSM, IDEA and NSCA. She is an SCW, TRX, Tabata Bootcamp, Barre Above, JumpSport and Octane Fitness master trainer. Certifications include SCW, ACSM, NSCA, ACE, AFAA & AEA.
