Pop Quiz: What are your two all-time favorite foods? If you had to answer on the spot and came up with an answer like steak and cheese, then you're on your way to pairing some really complementary foods . . . let alone one tasty sandwich! However, if you're on-the-spot answer came to something like olives and licorice, then you could run the risk of cooking up one disgusting casserole. Luckily, when it comes to combining different exercise modalities, you can create workouts that are quick and effective without the nasty aftertaste.
This blog post is the first in a series of articles highlighting the top three combination exercises utilizing the TRX Suspension Trainer along with a number of classic, and proven, training modalities. My goal is to provide you with more than just a one course meal of combination exercises. Instead, I am serving up simple and dynamic progressions designed in a systematic way to guarantee success.
When you look at the outside world, there is one thing for sure: life is fast-paced. As a professional fitness trainer, I often hear the same excuse over and over: “I meant to workout, but.…” The vast majority of gym-goers miss their workouts because they are crunched for time. Gone are the days of spending hours in the gym in order to achieve your fitness and wellness goals. The good news is that current training trends have developed workout programs that are incredibly effective, last no more than 30 minutes, and have the added benefit of relieving stress instead of creating it.
Now, before you watch the following videos and master these results-based combinations, there are a couple of very important key concepts I want you to know. At TRX, we stand strongly for teaching and practicing the fundamentals first. TRX created a standard for all foundational movements, and advises against increasing the difficulty level until you earn the ability to do so. That being said, PLEASE remember to master the mechanics of the seven foundational movements (plank, push, pull, squat, hinge, lunge, and rotate) before moving on to incorporate combination exercises. If you visit https://www.trxtraining.com/train/exercises you can review the foundational movements to further ensure your success.
Some of the best things simply go together. Take peanut butter & jelly for example, or Scooby Doo & Shaggy (for those of us who grew up in the 1980s). In the world of functional fitness, our PB&J happens to be a basic squat combined with a Dumbbell Press. Other pairings like banana & peanut butter sandwiches can take a bit longer to get used to. In the same way, the fitness athlete needs to pause and consider which exercises mix well when building out multi-modality combination programs.
Whenever we work to change the way we move, especially if it is a pattern of movement that we performed countless times in the past, our body will initially become confused. First, your body attempts to unlock the reason you are moving so differently, and then it wants to know why you continue to move in this new way again and again. Chances are good that these new movements will not feel fluent and/or smooth at first. However, like so many things in life, you must give yourself time to adapt. It ultimately comes back to the old saying, “Practice Makes Perfect!”
I figured since the dumbbell (or at least a version of it) has been with us since ancient Greece, it makes for a perfect tool to begin our TRX Multi-Modality Series.
Here are the top three combination exercises (with progressions) utilizing the TRX Suspension Trainer and Dumbbells:
About Acea Theroux:
Acea has been in the health and wellness industry since 1995. He is a Senior Education Course Instructor for TRX®, National Presenter and (former) Education Specialist for Zumba Fitness, Creator and Founder of Plyo Power® a systematic approach to sports conditioning that focuses on the quality of movement before progressing with intensity. Acea is a Certified Personal Trainer through the National Academy of Sports Medicine and currently works for the Federal Occupational Health Units in Boston and Cambridge Massachusetts. He received his degree in Exercise Physiology from the University of Massachusetts at Amherst and works part time traveling the country as a national health/wellness educator and continuing education provider for NASM, NSCA, ACE and AFAA.
“If you’re going to talk the talk, then walk the walk! PRACTICE WHAT YOU PREACH… Your clients will thank you and your colleagues will have a greater amount of respect for you.”
Acea married his soulmate in August of 2014, has a fantastic step son and was blessed in April 2015 w/ beautiful bouncing baby girl.