If you like numerically-driven workouts, today is your day.
In the spectrum of mathematical constants—Euler's number e, Pythagoras' constant √2, the golden ratio φ—Archimedes' constant π reigns supreme because every kid had to learn about Pi in geometry. While you know (and if you didn’t now you know) that the truest representation of pi is the fraction 22/7, pop culture often reduces the infinite number to 3.14. Hence March 14 is Pi Day.
Pi Day is filled with references to dessert and pizza pies because pie, in all forms, is delicious. But why limit yourself to a culinary celebration when you can raise your pi game with a math-minded workout?
All you need is 22 minutes to work through seven of the TRX Foundational Movements: Plank, Push, Pull, Rotate, Hinge, Squat, and Lunge. As you progress through each round, try changing the conditions of the movement for a harder challenge. Since 22 isn’t easily divided by 7—neither should be this workout — plan to repeat your favorite movement a fourth time.
The Workout: 22 minutes, 3 Rounds of 7 Exercises. One Minute Each Exercise
Repeat three times, and finish with your favorite movement for one more minute.
Start with a plank. Your plank series should begin with the TRX Plank, for an added challenge try out the TRX Body Saw or TRX Pike. With each of those variations, you’ll be improving your core strength, which benefits almost any activity you perform.
In your push round, begin with the TRX Chest Press, and then take in down to the ground for the TRX Push-Up The Suspension Trainer is also handy for pull exercises. Start with a TRX Low Row, and then alternate between the TRX Low Row to TRX High Row, and finish with the TRX Inverted Row.
Next, it’s time to rotate and hinge. Although some people overlook these movements at the gym, taking the time to focus on them will actually yield better results in your other activities. Take the hinge, for example. Practicing a good hinge pattern will help you become more hip-dominant, deriving power from the large muscle groups in your lower body and torso. That, in turn, transfers to other types of movement.
Start with a TRX Rotational Ward. You can either split a minute into two, 30-second rotational ward challenges, or you can dedicate two “rotate” minutes to this challenge—one on each side. Add a TRX Power Pull, or try rotating with a medicine ball for the remaining rotation intervals.
Now you’re ready to hinge. If you’re using your TRX Suspension Trainer, think TRX Hinges, TRX Windmills, or f you want to shake things up with dumbbells or kettlebells, incorporate deadlifts or kettlebell swings into your workout.
Finish your pi session with your lower body favorites, squats and lunges. Kick it off with a simple squat, work up to single-leg squats, and complete the series with a TRX Hamstring Curl to Hip Press. Finally, don’t forget to lunge. It’s the movement that provides the foundation for walking, running, and climbing, so when you improve the way you lunge, you can improve your efficiency in any activity that involves lower body acceleration and deceleration. For your first two moves, go for a full minute of TRX Lunges on each leg. (To increase the difficulty, you could add weights to the lunge.) Top off your lunge series with lateral lunges to open up your hip flexors.
It doesn’t take long to finish a full-body functional refresher, so consider starting your day with this quick circuit. The pi workout may be designed with Pi Day in mind, but you don’t need a special occasion to cover the seven TRX Foundational movements.