Free Fitness Friday: TRX Full Body Workout #2

Happy Friday, friends! It's Friday and I am super happy today since today marks my sixth week of the Dietetic Internship and my last day at the Long-Term Care facility. While I am sad to leave the residents at the facility, I am looking forward to my next rotation at Lakewood Ranch Medical Center for my Acute Care inpatient rotation!

I am also looking forward to the end of the work day so I can get myself to the gym for another high-intensity TRX Full Body Workout! For this Free Fitness Friday workout, you will need a TRX strap set (or a similar piece of equipment), a box or sturdy chair, and may want a yoga mat for some of the exercises. This workout can be performed as its own AMRAP-style workout or added to the end of another full body workout to exhaust the muscle fibers and maximize the training results! Either way, I know you will burn some serious calories and may actually have fun while doing it!

This week's Free Fitness Friday workout: TRX Full Body Workout #2

For this workout, perform each exercise for the prescribed number of repetitions and move onto the next exercise with minimal rest in between. Complete exercises 1-5 with no rest between each exercise, then rest for 30-60 seconds before starting back at exercise #1. Repeat exercises 1-5 for 4-5 rounds (or AMRAP in 30 minutes).

Here is the workout:

1. TRX Single leg box squat (10 reps each leg)
2. TRX Bicep curl ups (10 reps)
3. TRX Tricep overhead extensions (10 reps)
4. TRX hamstring curls (10 reps)
5. TRX mountain climbers (30 seconds)

Here is the video to demonstrate how to perform each exercise. Be sure to use proper form when completing each exercise and feel free to contact me with any questions or comments!

Happy Free Fitness Friday, friends ... and have a great weekend ahead! I know I will have a wonderful weekend in Nashville for FNCE with great RD mentors and wonderful friends in the field of nutrition and dietetics!

Free Fitness Friday: TRX Full Body Workout

It's Friday and I am more excited than usual as today marks my first full month of the Dietetic Internship and my last day at my first Clinical rotation. While I am sad to leave the Dialysis Clinic that I have been interning at for the past month, I am looking forward to my next rotation at a Long-Term Care facility.

I am also looking forward to the end of the work day so I can get my self to the gym and try out my TRX Full Body Workout! For this Free Fitness Friday workout, you will need a TRX strap set (or a similar piece of equipment) and may want a yoga mat for some of the exercises. This workout can be performed as its own AMRAP-style workout or added to the end of another full body workout to exhaust the muscle fibers and maximize the training results! Either way, I know you will burn some serious calories and may actually have fun while doing it!

This week's Free Fitness Friday workout: TRX Full Body Workout

Exercise #1: TRX Push-ups

Exercise #2: TRX incline pull-ups

For this workout, perform each exercise for the prescribed number of repetitions and move onto the next exercise with minimal rest in between. Complete all exercises and then rest for one minute before starting back at exercise #1. Complete 3-4 rounds or As Many Rounds As Possible (AMRAP) in 20-30 minutes.

Round 1:

1. TRX push-ups (15 reps) (Refer to the picture above for proper form)
2. TRX incline pull-ups (15 reps) (Refer to the picture above for proper form)
3. TRX single-leg hops (10 reps right leg)
4. TRX single-leg hops (10 reps left leg)
5. TRX pike / plant (15 reps)

Here is a short clip to demonstrate exercises #2 and #3-4 (the TRX incline pull-ups into TRX single-leg hops). Please feel free to contact me if you have any questions regarding the other exercise listed above or proper form for any exercise using the TRX straps.

Hope you have a great workout and weekend ahead!

All smiles after this awesome workout!!

Free Fitness Friday: AMRAP Kettle Bell Workout #2

It's finally Friday and this week, more than ever, I am so happy it's the end of the work-week! With my first full week of my Dietetic Internship under my belt, I am ready for some R & R this weekend - after fitting in this quick and effective Kettle Bell workout of course!

Photo compliments of DA Photospot

This week's Free Fitness Friday features a calorie-blasting 30-minute Kettle Bell workout that you can do anytime and anywhere. This quick and convenient workout requires only 1 moderate-weight Kettle Bell and enough space for you to move around, jump, and swing the kettle bell. You want to be sure to use a moderate weight that you can lift 15-20 times for each exercise and to warm-up for 3-5 minutes prior to starting the workout. 

The concept of the workout is to complete As Many Rounds As Possible (A.K.A. "AMRAP") of the 5 different Kettle Bell exercises in 30 minutes, but to do so at a realistic pace so that you are able to continue the workout for 30 minutes.  I will complete this workout at Vitality Fitness and will most likely warm-up on the treadmill, but you can also walk / jog outside, ride a stationary bike, or warm-up on the rowing machine or elliptical.

So here it is! The 30-Minute AMRAP Kettle Bell Workout

1 Round:

1. 20 X Kettle Bell Swing (full swing) *
2. 20 x Kettle Bell Upright row *
3. 10 x left leg forward lunge with Kettle Bell overhead press
4. 10 x right leg forward lunge with Kettle Bell overhead press
5. 10 x Squat Jump (holding Kettle Bell at chest height)

Repeat exercises for the next round(s) until the 30-minutes is up! Trust me, the time goes by quickly and the workout will be over before you know it!

* Here is a short video to demonstrate the first two exercises (Kettle Bell Swing and Kettle Bell Upright Row) in case you are not sure of how to perform these exercises.

Kettle bell swing followed by kettle bell upright row

(Note: I only performed 5 repetitions of each exercise for demonstration purposes, but aim for the designated number of reps for each exercise listed). If you still are not sure how to perform one of the exercises, please feel free to ask me in the comments below!

And that is it, my friends! A very quick (and sweaty) workout for you to blast some calories before the weekend arrives... now it's time to work out and then veg out! 

Have a great Friday and wonderful weekend ahead!