What to do with a TRX?

During the pandemic, at home training equipment has been hard to come by, but a purchase many individuals have made is a TRX Trainer. The TRX plays off of gymnastics rings in that they are versatile, compact, and portable, but they leave the rings behind in adaptability. You see, to rig up a TRX, you need nothing but a door, which makes them ideal for training indoors, in the backyard, or in a hotel room. Additionally, you can use the TRX to hit almost every body part (list here). Here is a video of some of my favorite upper back mobility and strength exercise that I use with my clients on a regular basis.

A tool is only as good its user. To best utilize your TRX trainer, you need a goal for the training session. It could be total body (legs, arms, and abs) or a specific body part. Once you have a goal, it’s time to choose 4-5 exercises that fit into your goal. For instance, if I want to train total body, I might use the trainer for:

• Split Squat (knee flexion)

• Glute Bridge + Hamstring Curls (hip extension)

• Push-Ups (horizontal pushing)

• Body Row (horizontal pulling)

• Plank Holds (core)

Once I have chosen my movements, I would cycle through each movement for 12-15 reps at a 3 second negative tempo and fast on the way back up (core movements would be held for 30-60sec). As for rest, pause between separate movements long enough for you to catch your breath and let your heart rate recovery. You want to keep the sweat going, but you don’t want to go so fast that the quality of you reps drops off. Repeat this cycle for 3 sets. In 20 minutes, your work is done and you are on with your day!

Need some extra help constructing your workouts to fit your specific needs? Floch Fitness offers at home personal training and custom training programs to get you moving toward the best version of you! Click the link to book a free assessment today!

The Perfect Total Body Workout

I get it. You are pressed for time and need to get a workout in between meetings or while the kids are napping. Maybe you are on the road, and all the hotel has is dumbbells. Have no fear, Floch Fitness is here! Enjoy this total body workout with a warm-up and cool-down included! If you like the video, please subscribe, like, and leave a comment in the description below of what you thought.

Looking for more personalized workouts?

I'd love to help. Click the link below to set up a free assessment today!

My 5 Favorite Assault Bike Workouts For Aging Athletes

Assault Airbike is one of the most versatile pieces of equipment in the gym. However, there are few workouts that I prefer over many others and you might choose one of these workout for your next training session.

1. 30 seconds Hard/30 seconds Easy x 10-30sets- This is a great simple workout that is easy to execute and leads to great results. For beginners, I would start with 10 sets shooting for an 80% effort during the "hard" go, and simply spinning during the "easy" go. For more advanced athletes, you can increase the number of sets and aim for the effort you would give for a 90 second all out for your 30 second "hard" intervals.

2. 60 Minutes Easy-Joel Jamieson, strength and conditioning guru who has coached world class athletes, calls this the Cardiac Output Method. Riding the bike for 60 minutes is another simple workout that is sounds harder than it actually is. The purpose of this workout is to increase pacing abilities, recover from previous training sessions, increase blood volume to the heart and so much more.

3. Tabata Intervals-20sec @ 100%,10sec rest x 8 rounds. Depending on the individual, this may be the hardest workout you have ever done, especially if you have never gone all out on an Assault Bike before. The purpose of this workout is to drive your heart rate as high as it can, as fast as you can, and attempt to maintain intensity throughout. If done properly, most people will have a fall off in power, even though their effort may still be high. This is supposed to happen. It is near impossible to give your 100%, then rest only 10 seconds, without seeing drop off within a few sets. By the end of this workout, you should be a some substantial discomfort. This is a great workout if you are short on time, or you need something to polish off your workout.

4. 1min @ 97%; rest 3-6min x 4-8 sets-Much like the previous method, discomfort is the name of the game here. Lactate Power Intervals are designed to increase the bodies ability to tolerate and utilize lactate as a fuel source. In other words, you get used to feeling "the burn" and you can keep going. For beginners, stick to a few sets but keep the effort high. The rest times are designed to get you fully recovered for the next interval. To ensure you are doing this workout properly, record the number of cals from set to set. If you see a dip in calories greater than 10%, terminate the workout. If after the prescribed rest you aren't able to maintain the same output, terminate the workout and plan for more rest the next workout.

5. 10 Minute Max Calories-This is a gold standard in the functional fitness world for aerobic power. Hitting over ~200cals has been the pass fail for elite male athletes, whereas over ~160 for female elite athletes. That means you are cruising at 16-20cals/minute for 10 minutes, a truly daunting feet. Most fitness enthusiasts won't come close to these marks, but this is a great way of measuring your fitness over time as there are few variables, and you don't need much equipment. As a bonus, you can wear a heart rate monitor to measure your average heart rate and max heart rate, which can be used for future training sessions.

The Assault Airbike has so many uses and these are just a few. In general, you can use the Airbike for short, medium, and long workouts, which is why I believe it is a must for anyone's home gym or fitness facility.

Has the Airbike kicked your butt in the past and you are looking to improve? Click the link to set up a free assessment today and let's start showing the bike who's boss!