Tag Archives: workouts

TRX/KB Workout and Playlist

I thought today was going to be a snow day but instead it’s more like a rain day. Maybe that is a sign that spring is coming? Today I’m pretty psyched to be teaching some lunch time TRX/Kettlebell classes at IDEXX. I’ve been teaching a whole lot of spin classes lately and I’m excited to get the chance to play with the TRX and Kettlebells again. 🙂 Have you ever tried one of these types of classes? A lot of gyms are offering them now and a lot of gyms also have these out on the fitness floor for you to do your own workouts with. Here is the workout we’re doing today if you want to give it a try on your own. I also thought I’d throw in a playlist to go along with it. If you have an questions about any of the exercises, shoot me an e-mail or a comment!

TRX/KETTLEBELL CIRCUIT (with plyos!)

45 seconds on each exercise with 15 seconds rest/ getting ready for the next exercise

3-4 rounds of the circuit

1. TRX row

2. Single arm kettlebell swing (alternating arms with each swing)

3. Jump Squats

4. TRX push up

5. Single arm kettlebell thruster (5 on one arm then switch)

6. Burpees

7.TRX hamstring curl

8. Kettlebell “triple threat” (squat, bicep curl, overhead press, tricep extension)

9. Split squat jumps

BONUS! ABS! YAY!

30 Seconds of each exercise. 3 times through the circuit.

1.  mountain climbers

2. oblique twists w/ kettlebell

3. bicycle abs

4. plank

 

 

Post Run Strength Workout

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This year I’m trying to keep running throughout the winter so my legs aren’t shocked come spring time when I start running more to get ready for triathlon season. Usually I just end up cross country skiing and going to the gym in the winter- great cross training but my legs are always angry when I start running again. After my snowshoeing adventure on New Years Day I was left with some pretty massive blisters on my feet from my hiking boots. Yesterday I thought I could probably run again and I made it about half a mile before I “reblistered” my blister and hobbled on home. When I got back I decided to do this little strength workout.

If you primarily run, bike, ski, walk, etc. etc. for your workouts why not try adding a little strength session at the end of the workout? Just 15 minutes of strength at the end of your run can make a huge difference! By adding some strength, you’ll likely find that you can do your cardio-based activities even faster and you will be less likely to get injured. Awesome, huh?! Okay now go for a run and resist flopping on the couch when you get back and spend 15 minutes doing my workout. 🙂

Post-Run Strength Workout

1 minute plank

15 push ups

20 alternating reverse lunges

15 push ups

40 oblique twists (20 on each side and with a med ball is great if you have one!! If you don’t then just tap the floor with your hands)

20 squats (jump squats are also a good option)

1 minute plank

15 push ups

40 bicycle crunches (each time you bring your knee to your elbow counts as 1)

15 push ups

1 minute glute bridge

DONE! If you have any questions on how to do the exercises shoot me a comment or an e-mail 🙂