TRX Bands and Boxing

It’s thirsty Thursday friends, and I sure hope you’re all thirsty for a killer workout! Today I accompanied my hunk of a boyfriend to the UFC gym. In order to stimulate your muscles for growth, you need to “shock the muscles.” This means incorporating different styles of workouts, lifts, sets, reps, and rest periods. Today I decided to do mostly body weight for my workout; I told Ryan my workout plan for the day and he came up with the break down of exercises. So if you're in a world of pain tomorrow, don't blame me! I'll be in pain with you :)

 In this workout today, I will introduce you to TRX bands and a couple of boxing combinations. TRX bands are a fabulous tool for your workouts because they incorporate your core into every single movement while offering full body resistance- it’s the best of both worlds.  It is important to work with someone who is familiar with the bands and can help you with your technique. Improper form, like most exercises, will not work your muscles properly and could ultimately cause injury- we wouldn't want that.  I've provided videos of myself and Ryan to show you how to use the TRX bands.  Stay thirsty my friends!

Roll out: Use the foam roller to stretch out your muscles. I find that the foam roller at the UFC gym provided more pressure than the one at my gym. This could be because of the ridges presented on the surface.  This is a picture of the foam roller I used today. Excellent!





5 minute TRX warm up: The more parallel you are to the ground, the more difficult the exercise is.  Remember to keep your core tight and and to breathe with every rep.  I’ve provided a video for each exercise. 

Chest press.  See here for video
Triceps Press See here for video (Keep your wrist straight. Do as I say, not as I do!)
Biceps Curl See here for video
Squat See here for video (Keep your chest up and arms tight. The bands should be straight, providing tension the entire time.)
Squat with back fly See here for video



AMRAP (As Many Rounds As Possible)- 15 minutes Remember to keep proper form when performing these exercises. Take breaks as needed but not too long. Limit breaks to 10 seconds.

Goblet squat (20lbs)-10 reps
Pushups- 5
Kettle bell swing( 8lbs)- 10 reps
Repeat for 15 minutes


30 second intervals. Do each exercise for 30 seconds for a total of two minute circuits (4 exercises at 30 seconds each) and repeat each circuit twice for a total of 4 minutes. Rest as needed:

Round1) 
1-2 Tyson squat- punch with your left arm, then with your right  ( keep your arms up to protect your face) and then squat 2 times.
1, 4 Jacks-  Big jump forward and do 4 jumping jacks while jumping backwards
Burpee
Jump Lunge

Round 2)
180 degree squat jump
Spider man mtn climber
cannon ball situp ( similar to frog sit ups)
seal jacks See here for video

Round 3)
Jack-Push-Climb-  Jumping jack, Push up, Mountain Climber
1-2-3- Punch with your left arm (Jab), Punch with your right arm (Cross), and bring your  left arm around to punch the side of the bag (Hook)
Burpee
Stiff Leg Raise- Push up position and lift up your leg keeping it straight. Alternate legs each round.

Round 4)
Ground and Pound- On your knees, keep chest up, and throw punches at the ground. Don't let your body cave forward.) 
Hand Stand prep-  In the sprinters position, kick your legs up and do a handstand. 
Pushups
Plank

Ab Work 60 Seconds each on TRX. Remember to keep your core tight! Ryan will demonstrate.
Body Saw- Gently sway your body 6-8 inches forward and back See here for video
Pike- your hands should be in the same place as a push up. See here for video
Knees to chest- your hands should be in the same place as a push up. See here for video


Foam Roll Out

Remember to stay hydrated and to stretch!