This is an all out, total body TRX, Rip Trainer fusion power interval workout, for boosting metabolism and building explosive strength, get after it! Power training is the key to maintaining muscle mass and boosting anaerobic metabolism. It can also be extraordinarily effective for releasing growth hormone to build cartilage, sturdy bones and strong muscle. Effective power training incorporates a combination of strength and speed and involves fast, explosive muscular contractions for three to six repetitions (10 reps at most for some exercises) or work periods of 10 to 15 seconds in length. Classic examples include plyometric bodyweight exercises like squat jumps, mountain climbers, burpees and plyo push-ups or ballistic equipment-based exercises like cleans, snatches, push presses and swings.
In this video, fitness expert BJ Gaddour shows us his top five favorite TRX power training exercises. Alternate between 15 seconds of work and 45 seconds of rest for each exercise in the circuit. Perform four total cycles for 20 minutes.
TRX Skater Jumps
TRX Plyo Push-ups
TRX Lunge (with Hop)
TRX Power Low Row
TRX Rip Trainer Multiplanar Pillar
This is a very advanced workout; you must first establish a baseline level of muscular strength, core stability and joint mobility before attempting it. This workout is guaranteed to freak your metabolism out. Get after it!
BJ Gaddour, CSCS, is the co-creator and fitness director for Workout Muse. He is a fitness bootcamp and metabolic training expert who regularly contributes to Men's Health, MSN Fitbie and various other media outlets. For more from Workout Muse, be sure to check out their best-selling app, iWorkout Muse PRO for the iPhone and iPod Touch, which allows you to build custom interval training soundtracks mixed to your favorite music.