Upper body TRX workout


As a professional physique competitor and trainer, I rely on resistance training to build and shape my clients’ physiques. I use the TRX suspension trainer often as a warmup and/or finisher. During our Quarantine time, I’ve used my suspension trainer more often than usual in my workouts.  This upper body and core workout was really challenging!  I did 3-4 sets of each exercise with rep ranges varying from 8-12.

Building width and depth in my back is a priority in my training.  I started with pulls in a variety of angles to target different areas of my back.

  • Pull ups – upper back and lats
  • Inverted pull-up neutral grip – mid back
  • Inverted pull-up reverse grip – lower lats
  • Reverse fly – rear delts and upper back

Next, I moved to pushing movements and arms

  • Chest press – chest and front delts
  • Triceps extension
  • Biceps curl
  • Y- raises – mid and rear shoulders

Finally, these core exercises required not only core stabilization but shoulders and arms as well!

  • Plank to pushup
  • Pike ups
  • Tuck ups
  • Oblique crunch
  • Mountain climber

I bought my TRX Suspension Trainer at https://store.trxtraining.com/products/trx-home-gym/

There are many tools that help you do efficient and effective workouts from anywhere!  Creating programs that set my clients up for success is my priority.  Home workouts are the no-excuses way to stay active in the convenience of your own home.

Stay healthy, Friends!


Day 3 of Stay-at-home orders and it was time for a sweaty HIIT workout! It’s good to switch things up! I did this workout in my driveway.  It was fun, challenging and definitely brought the sweat!

HIIT (High Intensity Interval Training) is a great way to get in a full-body workout in minimal time.  This form of interval training alternates short periods of intense work with recovery.  Most exercises can be done anywhere with minimal to no equipment!

Intervals can vary based on your fitness levels. I used the Interval Timer app to set work/recovery intervals.  https://apps.apple.com/us/app/interval-timer-hiit-workouts/id406473568

A few good intervals to start with….

20 seconds work / 20 seconds recovery,

30 seconds work / 30 seconds recovery,

Or, increase the intensity by reducing the “rest” interval:

40 seconds work / 20 seconds recovery.

The exercises I used for this workout are:

  • Lateral lunge
  • Squat jump
  • Reverse lunge to knee drive
  • Skaters
  • Walkout to plank
  • Mountain climber
  • Cross body mountain climber
  • Spider-Man full plank
  • Diver bomber pushups

For more information on workouts you can do anywhere to stay on track with your goals, contact me at, http://vickidiazfitness.com/contact/

Stay healthy Friends!

Minimal equipment glute circuit

In a hurry, no need to worry!  We’ve got your glutes covered with this minimal equipment glute workout.


  • Dumbbells 8-15lbs.
  • Hip Circle.  I used the Glute Loop by Bret Contreras

Lateral steps with hip circle just above knees – 30 alternating

  • Band should be just above your knees.  Sit back slightly putting weight into hips. Push legs out against band to activate the hips.  Take short lateral steps keeping tension in the band.  Avoid allowing knees to collapse inward.

Single leg glute bridge – 15 each leg

  • Align heel directly under knee.  Lift up by contracting the glute of the leg on the floor.  Avoid overarching in lower back.

Squats – 15

  • Feet slightly outside hips and toes turned to align with the knees. Hold dumbbell between legs. Sit back into hips and press through your heels.  Keep core engaged.  Contract glutes to stand and squeeze on top. Avoid arching in lower back as you stand.

Reverse lunge – 15 each leg

  • Step back into a lunge with a slight hinge forward at hips.  Press though heel and drive knee up to engage glute.  If balance is challenging on these.  Bring foot to touch beside standing foot rather that driving through knee.

Hip bridge with hip circle – 15

  • Hip circle is just above knees.  Align knees over heels and separate legs to feel resistance against the band.  Squeeze glutes to lift hips keeping tension on the band.

Abduction with band – 15

  • Lay on back with feet close together.  Drive knees out forcefully keeping tension in band.

Repeat circuit 3-4 times or until your glutes feel the burn!

For more information on workouts you can do anywhere with no gym required, contact me!  These workouts are delivered to you through my easy to use app!




Are you ready to start contest prep?

Preparing for a physique competition can be one of the most exciting times of your life. After months of disciplined eating, workouts and posing practice, getting on stage is a celebration! The sweat and sacrifice is hard and that’s what makes it GREAT! The thrill and personal accomplishment that accompanies knowing that YOU did the work to get to that moment is something that no one can take away from you, regardless of how you placed.

In my years in the industry and competitive world, I’ve learned a few things to consider before committing to competition prep.

  • Do you enjoy, I mean REALLY enjoy your time in the gym?
    You’ll be spending a minimum of one hour in the gym 4-6 days per week. In addition to weight training, cardio will likely become an important tool in your program and may require fasted (before your first meal) sessions. Can you commit to this? Is this already a lifestyle you’re accustomed to and can you commit to this even when you don’t feel like it?

  • Is your health and metabolism optimal?
    If you have a history of yo-yo dieting and an unhealthy relationship with food, it’s likely that your metabolism is not at its optimal level. Be sure you’re not overdoing cardio and eating at your maintenance level at minimum. Having a variety of foods is your diet is always a good thing! As prep continues, it’s likely that the list of foods you’ll be consuming will get smaller. Be sure your list of tolerated and enjoyed foods is long before starting. Healthy digestion and gut health are important factors in one’s ability use and absorb nutrients from the foods you eat. Are you managing stress well and getting a minimum of 6-8 hours of sleep per night? I always recommend checking with your doctor to be sure health and hormone levels are optimal before starting prep.


  • Do you enjoy structured eating?
    There are a variety of ways one can diet to optimize their transformation. Some of my clients prefer meal plans and others are very numbers-driven and prefer counting macros. I’ve seen success with both! You’ll likely be eating several small meals throughout the day. It’s typically best that you cook your own food or use a meal preparation company that offers high quality foods void of overly processed ingredients and added sodium. During prep, you may have to pack your meals and take them with you to work or when you’re out running errands.

  • Is your crew onboard with your goal?
    Let’s admit it, bodybuilding can be a selfish sport. BUT, we don’t have to make the people around us miserable when we are in the trenches of prep! Having a supportive crew (friends, family, coworkers) is so valuable and we shouldn’t take that for granted. I like to keep my prep-routine very discreet. I’ve quietly left ball games and concerts to go to my car to eat cold cod and rice out of my cooler. If you make the commitment, then you find a way to get it done; gripe-free! You may have to decline a cocktail at happy hour and have water with lemon instead. Or, skip the pizza buffet and load up on salad. Be nice to your friends and family during your prep if you still want them around after the show is over!

  • Competing is expensive; have you prepped your finances?
    Prioritizing items/services in your show budget is important. Show costs include NPC card, entry fees, buying/renting a suit,  jewelry, tanning services, MUAH, Supplements, Contest prep coaches and posing instruction and possible hotel stay are at the top of the list. Some of these items are optional. There are ways to cut costs if you’re on a tight budget. You don’t need a bling-ed out suit. Renting a suit or buying one and adding a few stones yourself is a perfectly good option! I recommend using the show tanning company. They’ll be backstage and are able to take care of any touchups. You can opt to do your own hair. I recommend using a makeup artist because they’ll be able to match your foundation to the color of your tan. I have several recommendations for service providers who have been in the industry for many years and would be happy to share those with you!

  • Are your travel and social commitments minimal during prep?
    There’s rarely a perfect time to commit to contest prep! Life happens and things can and will be unpredictable. However, take a look at what you CAN control in your schedule. I try to select shows that follow 3 months of less-demanding commitments. Some people can prep straight through Thanksgiving and Christmas holidays with no problem. I’ve done it too! But, it was annoying having to explain what I was doing as to not offend my relatives after they spend hours preparing a beautiful meal. Starting prep AFTER a family vacation is always better. Fortunately, in Texas there are many shows to choose from and you have options almost year-round! You can find a complete list of TX NPC shows at https://www.texasbodybuildingcontests.com .

It is my goal make your transformation a fantastic and rewarding experience! Feel free to email me with questions about preparing for your first show at vicki@vickidiazfitness.com.