Looking for a good workout to get your heart pumping? Look no further. Here, Head of Training Fraser Quelch selects six TRX exercises and interjects them with some tornado ball work (NOTE: You can easily substitute a med ball for this) for one intense metabolic circuit. The exercise sequence is as follows: TRX Low Row, TRX Chest Press, Tornado Ball Wall Chops, TRX Lunge, TRX Sprinter Start, Tornado Ball Slams, TRX Atomic Push-up Matrix (which takes your standard TRX Atomic Push-up and adds a TRX Oblique Crunch), TRX Hip Press and finally Tornado Ball Seated Chops. This circuit is fast and furious... just like a tornado!
Again, if you do not own a tornado ball, you can still do this workout using a medicine ball and performing slams during the time allocated for the tornado ball work. Either way, the ball exercises in this circuit or traditional med ball slams are great for developing rotational power, anaerobic conditioning and core function. If you have a tornado ball and want to give the exercises in this video a try, read on.
Tornado Ball Wall Chop In addition to being an incredible exercise for anyone wanting to improve rotational power, this exercise will assist any implement-swinging athlete such as golfers, baseball players and hockey players. Begin by standing a couple feet from a sturdy wall. Bend your knees, draw your belly button in and make sure you have a good grip on the rope. Once you’re in position, start swinging. As you pick up speed and slam the ball into the wall harder and harder, you’ll likely have to bend your knees even further to lower your center of gravity. If you don’t, the centripetal force of the ball will be enough to pull you forward away from the wall.
Tornado Ball Chop This is a great rotational exercise that will help you to develop rock-hard abs. Stand with your feet parallel and knees slightly bent. Bend at the waist and use your core muscles to swing and slam the ball down on the ground about a foot in front of you to one side. Continue this chopping motion on either side, engaging your core for balance.
Tornado Ball Seated Chop This exercise is great for any wrestlers, football players and rugby players who need to improve their ability to throw an opponent while on the ground or who need to get off the ground quickly. Begin by sitting on the ground, draw your belly button in and begin chopping back and forth to each side of you. As with the other exercises, the faster you chop, the more intense the exercise becomes.
The TRX Tornado Ball Sequence is a great total body circuit that will develop strength, endurance (both aerobic and anaerobic), flexibility and coordination, so give it a whirl and let us know what you think!
Fraser Quelch is Director of Training and Development for TRX. An expert in functional training and endurance athletics, Fraser has presented at events worldwide and is featured in numerous fitness DVDs. Fraser holds a Bachelor's degree in Physical Education and in 2011 was named co-recipient of IDEA's Program Director of the Year award.