Name: Playbook - Best Fitness - TRX/KB Strength & HIIT Fusion
Uploaded: 2021-01-18T11:47:04.771Z
Duration: 45 min
Description: TRX/KB Strength & HIIT Fusion

We are infusing elements from traditional strength training, TRX stability and suspension training and explosive kettlebell movements for a power-packed Fusion workout that will strengthen, tone and take your body’s conditioning to the next level!

Pace should be at a moderate intensity (60-70% max effort).

Assault Bike

Shoulders, upper back and glutes are the major targeted muscle-groups. Momentum is your friend during the cleans, but slow down the cadence and focus on the time-under-tension principle for the TRX exercises. Pay attention to maintaining good, upright posture and a neutral spine during these exercises. Rest only between rounds.

6 reps per side, focus on completing 6 consecutive reps one side at a time. For beginners, I recommend starting with single arm kettlebell swings. All of your power comes from the hips!

KB Clean

Straps set to mid length. Remember to keep a constant tension on the straps by pinning your shoulder blades tight and together, pulling back on the straps.

TRX Overhead Squat

10 per side, maintaining constant tension by pulling back gently on the straps. Remember to maintain a neutral spine and planked abs to avoid overextending the spine and potentially straining the back.

Alligator Fly

The Work-up Strength Circuit

Pedal as fast and as hard as you can until you hit you’re calorie target.

Assault Bike (max effort sprint)

Your main/heavy resistance strength-builders. Focus on the depth and intensity of the individual rep. So go slow, heavy and produce some power. You can burn out rep volume with the break dancers to hit your core and spike the heart rate at the end. Opt for longer rest between rounds (40 sec - 1 minute).

Stance width will vary slightly per individual. Aim to set your heels just outside hip/shoulder width and point the toes slightly outward. Remember to “open your hips” by pushing your knees out to the side as you hinge down and stand up to lock out your deadlift. Progress to heavy weight once you feel stable and balanced during the exercise. Sumo deadlifts are meant to be powerful, full-body strength-builders with an emphasis on hip and toning the hip adductors (inner thigh muscles).

Sumo Deadlifts

6 reps per side; this may be done alternating or as 6 consecutive reps per side. Choose the option that allows you to get the most out of each rep. Focus on stability by keeping the abs tight and depth by working towards your maximum, but natural range of motion.

TRX Archer Press

10 reps per side, however I recommend alternating sides until you achieve your 20 reps. Keep the core tight/engaged as you sweep your leg through each side. As an alternative exercise to improve core strength and shoulder stability, perform a bear crawl or march in place while maintaining the same quadruped position.

Break Dancers

Power Strength Circuit

We are working with more reps and time under tension with these exercises. Time under tension means moving through the reps at a slower and consistent cadence that does not allow for momentum to kick in. We are relying on muscle fatigue to spike the heart rate and burnout the targeted leg, arms and core muscles.

Hold a 2-3 second pause at the bottom of your squat. Keep your knees pushed out to keep your glutes activated during the pause. The goal is to hold muscle tension and flexion during the pause to tone and strengthen.

Goblet Squat with Pause at the Bottom

Straps short, perform 10 per side. Adjust the lean in your body angle so you can find a way to maintain your balance against the tension of your straps. Remember, your range of motion will be short, so flex those abs tight. Be a human pepper grinder - twist twist!

Standing Oblique Twist

Straps mid length to long; this is a fun one! Use momentum to your advantage to produce power, making each rep explosive. Maintain enough control in order to maintain constant tension in your straps. It’s just like the CrossFit Games 😉

TRX Muscle-Up

Tone-up and Accessory Strength Circuit

TRX/KB Strength & HIIT Fusion

Core Kettlebell 30 min HIIT

Gloria Diaz

Linda simons

The hamstring curl was really hard and good.

Anne S

W1/D1: Hamstrings and Chest

So glad my kettle bells came in because I’ve been dying to do your workouts. Two days in and it feels good!

TRX/KB Strength & HIIT Fusion

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