Tag Archives: TRX Suspension Trainer

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5 Nontraditional Ways To Workout With Minimal Gym Equipment

By now we know that in order to lose weight, build lean muscle and get strong, resistance training has to be routinely performed. For many of us who resistance train, barbell and dumbbell exercises form the foundation of our workouts and rightfully so. However, there are some of us who may not always have access to a gym to perform a barbell squat or deadlift. Furthermore, there are also people who have to travel for work so much that they end up spending more time in hotels than at their homes.

Not having access to a gym can be discouraging for fitness enthusiasts and while a hotel gym is encouraging for those who travel a lot, many of them lack the basic equipment. The good news is that resistance training can be performed and even made challenging without the use of barbells, cable machines and dumbbells.

Here are 5 nontraditional ways to resistance train:

1. BODYWEIGHT TRAINING : This is unquestionably the easiest and simplest way to workout the body because all you need is your bodyweight and decent amount of room. The human body is designed to move in a plethora of directions and planes so multi-planar movements are made available. Keep in mind that in order to illicit a good physiological response from bodyweight exercises (Here’s my top 10 list), a structured program which allows for supersets, progressions and a short amount of rest is recommended. For example, if you can easily do 20 push-ups with minimal effort, try progressing to both feet elevated on a bench or lift one leg up.

Sample Bodyweight Training Program: Perform the exercises in each group 3 times, completing a group first before moving on to the next.

A1) Bodyweight Squat

A2) Push-Up

A3) Plank

B1) Reverse Lunge

B2)  Pull/Chin Up (If no access to a bar, then substitute for Scapular Wall Slide)

B3) Side Bridge

C1) Burpees

C2) Jumping Jacks

2) TRX SUSPENSION TRAINING : TRX training has become a mainstream phenomenon and it’s here to stay. Just like bodyweight training, TRX training can be done virtually anywhere, however it allows for more progressions and challenges than bodyweight training. What I like about the TRX is that nearly all the exercises force the core musculature to work a little harder than in a traditional setting because the body will always try to resist movement in every plane.

Sample TRX Workout: Perform the exercises in each group 3 times, completing a group first before moving on to the next.

A1) TRX Squat OR Single Leg Squat OR Overhead Squat

A2) TRX Push Up

B1) TRX Bulgarian Split Squat

B2) TRX Inverted Row

C1) TRX Roll-Out

C2) TRX Mountain Climbers

3) KETTLEBELL TRAINING : Although Kettlebells have been around for quite some time and a bit popular than the TRX, it appears that the only exercise I see most Kettlebell users do is the Kettlebell Swing. The Swing is by far the most popular KB exercise and a great one too. But there are  a multitude of exercises that can be performed with the KB. It’s important to know that handling of a KB requires thorough practice and possibly  coaching so if you’re unfamiliar with some movements, take time in learning the nuances first.

Sample Kettlebell Program: Perform the exercises in each group 3 times, completing a group first before moving on to the next.

A1) KB Front Squat (Unilateral or Bilateral; If Unilateral, perform the same number of reps on other side)

A2) KB Row (45-degree trunk hinge. Unilateral or Bilateral; If Unilateral, perform the same number of reps on other side)

B1) KB Single-Leg RDL (Contralateral)

B2) KB Push Press (Unilateral)

C1) KB Clean

C2) KB Swings

4) RESISTANCE BANDS :  Another inexpensive way to workout from a nontraditional perspective is the use of bands. Although the resistance bands with handles are the most popular, other versions like the thera-band and monster bands also exists. The resistance and monster bands allow for the most variety. Bands have the biomechanical advantage of constantly keeping tension in the muscles due to the elastic nature of them. This tension inevitably puts more emphasis on the concentric portion on the lift because it discourages you from relaxing or resting too long during the eccentric phase.

Sample Resistance Band Workout: Perform the exercises in each group 3 times, completing a group first before moving on to the next.

A1) Band-Resisted Squat

A2) Band-Resisted Push-Up

B1)  X-Band Walk

B2) 1-Arm Band Row

C1)  Band-Resisted Trunk Twist

C2) Band-Resisted Plank

5) GLIDERS: If you’re unfamiliar with this accessory, it looks just like one of those plastic plates you eat from at barbecues and cookouts. In fact, glider training can be successfully substituted with paper plates and they work on just about any floor surface. However smooth, bumpy-free concrete floors allow for the most rhythm and variety. The unique challenge with glider training is that you’re forced to work a little harder during the concentric phase because your feet and hands must drag or move the glider each time.

Sample Glider Training Program: Perform the exercises in each group 3 times, completing a group first before moving on to the next.

A1) Glider Alternating Reverse Lunge

A2) Glider Push-Up Fly (Modified or Regular)

B1) Glider Supine Hamstring Curl (Unilateral or Bilateral)

B2) Glider Prone Crunch

C1) Glider Bodysaw

C2) Glider Mountain Climbers

 

  • Make sure you warm-up the body dynamically and via some soft-tissue work to promote the flow of blood and oxygen to working muscles.
  • Notice I did not include specific number of reps because I want you to use good  judgement in determining that for yourself. If you perform 15 bodyweight squats on your first set and feel little to no challenge, perhaps you should perform 20 on your next set.
  • Because you won’t be doing any max effort work, keep your rest time between exercises and sets as minimal as possible. I recommend no longer than 90 seconds.
  • Another great way to make nontraditional training challenging is by documenting your workouts. This allows you to set new challenges and prevent you from regressing. For example if you rested 75 seconds between your TRX sets in week 1, increase the challenge by resting for 60 seconds in week 2.
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4 Popular Exercises With Progressions For Better Gains

About a month and a half ago, I wrote a blog post on ways to make your workouts more fun and challenging. In that blog I mentioned increasing volume, decreasing rest periods and changing the sequence of your workouts as some of the ways to achieve that feat. In this week’s blog, I’m going to dig deeper and show you how to make some of your favorite exercises more challenging.

So many popular gym exercises need to be fine-tuned every now and then to yield more bang-for-your-buck gains and to avoid boredom and monotony. If you’re an avid exerciser who works out at least 3 days a week, chances are you get complacent with your workouts regularly. It’s inevitable, even if you’re the strongest and most conditioned person at your local gym. The fact of the matter is the body needs continual challenges for continued upward progressions.

Here are 4 popular gym exercises that can be progressed to a greater degree of difficulty:

1. TRX Push-Up: Suspension training has completely taken the fitness industry by storm and has become an essential part of all exercise programs. The TRX Suspension Trainer is by far the most popular and most utilized amongst fitness enthusiasts. The Push-Up is arguably the most common exercise done with this exercise accessory tool.

The Challenge : TRX Decline Push-Up: Place a plyo box or aerobic step (knee-height high) 4 to 6 feet in front of a fully extended hanging TRX. Assume a decline stance by placing your feet on the box as you simultaneously reach for the handles with your hands. Perform decline push-ups. The extra elevation will force your anterior core to work harder due to increased contraction via anti-extension. Your pecs will also get a deeper stretch at the bottom of this movement. This is a very advanced movement so you must be able to perform regular TRX Push-ups before attempting this.

2. Hip Abduction Machine: A very popular exercise machine that works the glutes and used mostly by women who regularly work out at gyms. Although it’s not a ‘women-only’ exercise, majority of its users are women who are in relentless pursuit of a nicely, shaped butt. The term ‘hip abduction’ is a joint action that uses the gluteus minimus and medius, the muscles on the side of your butt.

The Challenge : Partial Squat On Hip Abduction Machine: Place your feet on the foot cradles on the hip abduction machine but do not sit. Instead drop down to a partial squat and perform the movement. The isometric squat stance will bring your, gluteus maximus, quadriceps and hamstrings into play, which you wouldn’t get sitting down. The added external rotation of the hip will force your gluteus minimus and medius to work harder also. You should try to achieve a considerable isometric squat stance to reap the full benefits.

3. Deadlift: I’ve talked about this exercise in many of my blogs so I’ll keep this short. The Deadlift is one of the important compound movements for building strength, power, fat burn, lean muscle and improving posture.

The Challenge : Deadlift With Strength Bands: For those unfamiliar with strength bands, they’re basically rubber bands in larger sizes and with greater tension. They are mostly used by elite athletes and powerlifters but can be incorporated into just about any workout program. Place a medium or heavy strength band over the middle of an olympic barbell. Step on the part of the band that’s resting on the floor with a hip width stance. The band should be right on the arches of your feet. Place your hands on the barbell, just outside the 2 points where the band is over the barbell. Explosively drive through your feet and deadlift. The tension from the band will constantly try to pull you down during both the concentric and eccentric phases. This forces the use of more power, force and speed which will yield more calories burned, improved strength and size. The tension of the strength bands is the key to achieving these benefits so the weight on the barbell should be kept to a minimum.

4. Reverse Lunge: The most knee-friendly of all lunges, the reverse lunge is the only lunge variation I do these days. We all know it isolates the muscles of the butt and thigh but it also stretches the hip flexor at the bottom of the movement. If you have back and/or knee pain, this exercise is ideal for you!

The Challenge : Reverse Lunge With Front Squat Grip: This is highly advanced progression that should be done with caution. You must know how to do a barbell front squat before attempting this. Using fairly light load, assume a barbell front squat stance in a squat rack. With the barbell resting on your fingers or shoulders (depending on the grip you use), do alternating reverse lunges. Because the center of gravity is being moved upward, farther away from the base of support, the balance challenge becomes much more difficult. The anterior core is engaged a great deal that you literally will feel a ‘burn’ in your abs while doing this movement. You’re going to wobble every now and then so be very slow and controlled on your decent.