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Upper body TRX workout

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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!

https://apps.apple.com/us/app/interval-timer-hiit-workouts/id406473568

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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

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

Equipment:

  • 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!

http://vickidiazfitness.com/personal-training/