There’s a NEW form of exercise that’s becoming the functional
bodyweight training system of choice. Well I wouldn’t call it new but it’s picking
up a lot of steam.
Its call Suspension Training and it’s on FIRE right now.
This type of exercise gives you a HUGE edge over conventional
resistance training.
Let me explain why…
Every single Suspension Training exercise builds true functional
strength and improves flexibility, balance, and core stability, all
at once, which is the recipe to a PAIN FREE life.
Also, elite sports enthusiasts have made this type of training the
GO-TO ultimate bodyweight training tool of choice.
Elements of the modern training philosophy known as Suspension
Training have existed for hundreds of years in numerous forms.
From Roman and Spartan legions, to ancient Chinese acrobats, to
Nineteenth century combat units, to early mountaineers…
They were all masters of bodyweight training, but with no question
today, gymnasts and technical rock climbers have become the modern
day masters of this type of training.
From mats to rocks, a variety of apparatuses have evolved from the
lessons we have learned from the experiences that came before us.
Hence… Suspension Training was born.
The benefits are rapidly being embraced by everyone that seeks
a method to safely and rapidly improve their fitness level.
• Hollywood A-Listers are getting spectacular results. • Senior wellness programs are providing a safe, fearless way to exercise. • Physical therapist are rehabilitating patients • Sports medicine clinics are providing relief • Chiropractic Doctors are performing treatment • Best practice orthopedic maladies and sports-related injuries protocols Regardless of age, gender, or fitness level, Suspension can be used almost anywhere, anytime.
Even in your own living room, garage, hotel room, or outside.
Mostly all traditional types of training have limited constraints of
where you have to train, with one plane of motion that confines
you and your results.
NOT anymore…
Suspension allows you to travel anywhere in the world without
a gym membership, with limitless variations of angles and planes
of motion for ANY type of exercise.
We should train like we LIVE and not like a robot with ONLY
one single plane or isolated muscle at a time… Boring 🙁
Whether you’re a mom or dad trying to shed those last few
pounds on the go, or an athletic enthusiast looking for the next
big cutting-edge game changer…
Suspension Training is the new cutting-edge bodyweight holy grail of fat loss and lean muscle domination.==> Get 191 Never Before Seen Exercises with 20 weeks of WorkoutsTRX WORKOUT
Perform each exercise for 40 seconds of work followed by 20 seconds rest.
Rest for 2 minutes and repeat for 4 rounds.
Beginner to Moderate
1. TRX SQUAT
2. SINGLE LEG LUNGE (R)
3. SINGLE LEG LUNGE (L)
4. TRX CHEST PRESS
5. TRX HIGH ROWS
6. TRICEPS PRESS
7. TRX BICEP CURLS
TRX Workout – Advanced Metabolic Circuit
Perform each exercise for 40 seconds of work followed by 20 seconds rest.
Rest for 2 minutes and repeat for 4 rounds.
1. Suspended Single Leg Plyo Lunges (R)
2. Suspended Single Leg Plyo Lunges (L)
3. Atomic Push Ups
4. Single Leg Squats (R)
5. Single Leg Squats (L)
6. Inverted Rows
Get 191 Never Before Seen Exercises with 20 weeks of Workouts – CLICK HERE
We all know how popular the 300 workout was for getting the cast of he movie 300 ripped and athletic. This is my Suspension Training version of the 300 workout.
You will need a TRX or any other suspension trainer and you perform each exercise one at a time for the prescribe reps with little to no rest in between.
The goal is to complete all 12 exercises in the fastest time. Make sure you warm up before and stretch after this 300 workout and leave your time on the comments.
Exercise List
1. Jump Squats 40 reps
2. 1 Arm Chest Press R 15 reps
3. 1 Arm Chest Press L 15 reps
4. TRX Lunge or Balance Lunge R 20 reps
5. TRX Lunge or Balance Lunge L 20 reps
6. TRX Inverted Rows 30 reps
7. Mountain Climbers 40 reps (right/left = 1 rep)
8. Biceps Curls 30 reps
9. Triceps Press 20 reps
10. Hamstring Runners 20 reps (right/left = 1 rep)
11. Plank Crunches 30 reps
12. TRX Pendulum 20 reps
Click HERE to Get Ripped Abs with 191 Amazing Never-Seen-Before Suspension Exercises as Suspension Training Expert Dan Long Personally Coaches You Through Over 2,000 Fat-Burning Reps and 20 Weeks of NEW High-Energy Suspension Revolution Workout Videos
Hey,
Been using Suspension training on and off on my trip here in Thailand and my core is filling the positive effects.
My crazy, high-energy friend Dan Long has Re-launched his Suspension Revolution Program exclusively for Funk Roberts Fitness and MMA subscribers, followers, readers and fans.
But before you check it out, I posted 5 TRX Suspension workout videos for you to look at each targeted to a different people with different goals: Beginner, Butt/Core for Ladies, Home/Travel, Quick Fat Burner and Muscle Building Workouts.
Enjoy and Get It Done!
TRX Exercises for Beginners
This video geared to the beginner, short intense workout is included. Fights aging, it’s mobile, long-term results. This video also explains the benefits of TRX. Watch these 3 beginner exercises to trigger all the hard to reach muscle groups for total body domination.
Engage over 600 muscles at one time!
Exercise List
1. First Exercise- Simple Row
2. Second Exercise- Shoulder Fly
3. Third Exercise- Squats
All 3 of these exercises are triggering muscles in the body that you never triggered before you’re going to have fat loss you’ve never ever been able to reach! Get excited and Click the link to join the Suspension Revolution!
“TRX Exercises and TRX Workouts for Glutes”
This video has Basic exercises for the Butt/Core muscle groups. Ladies pay attention to this one, which also has benefits to suspension training.
Watch these 3 basic exercises to trigger all the hard to reach muscle groups in the glutes.
Exercise List
1. First Exercise- Double Leg Squat
This exercise engages glutes, quads, and calves.
2. Second Exercise- Front Squat with a Double TRX Pull Left and Right This exercise engages the shoulders, back, glutes, calves, and quads.
3. Third Exercise- Single Leg Kick Back This exercise engages all the glutes, quads, and core.
“Home TRX Workout”
This video targets Core, and fat loss and adding the TRX to your normal weight training, work over 600+ muscles, travel with TRX, operate in your home, parks, it’s mobile.
Quick TRX Finisher Workout for Fat Loss
Finisher workout with Flex Marks and myself. Great circuit to end any training session
5 Exercise Circuit — Perform each exercise one after the other for 30 seconds of work followed by 10-second transition time. Go through the circuit two times without rest, as a finisher.
Workout Time — 8 Minutes (with rest intervals)
TRX Exercise List
1. TRX Push Up and Chest Flyes
2. TRX Side-to-Side Plyo Skater Lunges
3. TRX Superman’s
4. TRX Single Leg Meet the Queen and Pistol Squat – Right
5. TRX Single Leg Meet the Queen and Pistol Squat — Left
6. TRX Standing Rows and Twist
“Muscle Building Workouts Using the TRX”
This video is for those of you that want muscle building, gain 9-12lbs of muscle with adding TRX to your normal muscle building program. Get serious pumps, builds mass quick, by super setting.
Suspension Training is the perfect body solution because is fully customizable to get you ripped!
Super set with free weights then jump over to your suspension trainer and engage your core, and you wont believe the muscle pumps you will get that you simply cant get anywhere else!
Suspension training will increase the body response to your regular training with machines and free weights with amazing results.
Well, if you love these types of workouts, then you need to pick up Dan’s Suspension Revolution.
I have it and I love it!
>>> Suspension Revolution
This program is packed with 27 suspension workouts plus has over 190 movements!
TRX Workout Circuit Finisher with Funk Roberts and Flex Marks (Workout Details below)
Funk and Flex take you through a TRX Circuit Finisher that you can after your main workout. Five exercises that you will perform for 30 seconds of work with 10 seconds transition time.
Do each exercise one after the other and then repeat the circuit with no rest in between. TRX Finisher targets your core, chest, upper and lower body, explosiveness, balance stability and overall strength.
TRX FINISHER CIRCUIT
5 Exercise Circuit — Perform each exercise one after the other for 30 seconds of work followed by 10-second transition time. Go through the circuit two times without rest, as a finisher.
Workout Time — 8 Minutes (with rest intervals)
TRX Exercise List
1. TRX Push Up and Chest Flyes
2. TRX Side-to-Side Plyo Skater Lunges
3. TRX Superman’s
4. TRX Single Leg Meet the Queen and Pistol Squat – Right
5. TRX Single Leg Meet the Queen and Pistol Squat — Left
6. TRX Standing Rows and Twist
GET YOUR TRX SUSPENSION TRAINER — CLICK LINK – http://www.power-systems.com/p-4878-trx-suspension-trainer-pro-kit.aspx?type=banner&&affId=135909
GET YOUR FUNK GYMBOSS TIMER: http://tinyurl.com/yllwjdt
Connect with Funk Roberts
Website (Main): http://www.funkrobertsfitness.com
Facebook (Main): http://www.facebook.com/funkrobertsfitness
Subscribe to this Channel: http://www.youtube.com/subscription_center?add_user=MARCROOPS
Twitter: @funkrobertsfit
Connect with Flex Marks
Website (Main): http://www.ftsvideos.com
YouTube: http://www.youtube.com/user/TheGTAninja?feature=mhum
Facebook: http://www.facebook.com/group.php?gid=133258771634
Twiiter: http://twitter.com/FTSVIDEOS
Connect with SST:
(Sports Specific Training) Canada Oakville:
http://www.sportsspecifictraining.com/locations/Oakville/
When I was at RODALE headquarters last Monday shooting exercise vids among other things, I was chatting with Men’s Health Fitness Director Adam Campbell about their extremely successful Spartacus Workout series.
To briefly recap, Adam teamed up with world class trainers Alwyn and Rachel Cosgrove of Results Fitness in Santa Clarita, CA, to create some high-intensity, fat-smashing metabolic circuits designed for those dudes (and gals) looking to build a body of, well, epic proportions in line with promoting the new series SPARTACUS: BLOOD AND SAND.
A metabolic workout is essentially a total body circuit of non-competitive exercises that works different areas of your body with short rest periods between exercises. In other words, you quickly and seamlessly alternate between a series of upper body, lower body, and core exercises to keep intensity high while getting a ton of work done in a very short period of time.
Adam told me that both the Spartacus 1.0 and 2.0 Workouts are the most popular Men’s Health workouts of all time and that says a lot for the world’s largest men’s magazine which pumps out countless killer workouts each and every month.
So why is the Spartacus Workout series so popular?
I think it’s because most fitness junkies love a crazy workout challenge and more importantly, the big results that come with rising to the occasion.
But there’s more to this workout series than just that.
The reality is that 75 million Americans suffer from a condition known as metabolic disorder, a condition characterized by a bulging belly and known as a precursor to heart disease, diabetes, obesity, and even some cancers.
This reality has forced some of the top trainers in the world to up their game and create this new style of training that trumps aerobics known as metabolic resistance training that can help burn belly fat, boost weight loss, build rock-hard muscle, and skyrocket metabolism.
Though nobody will argue that a dietary intervention has far greater impact on reversing the trends of said metabolic disorder – mainly by cutting out added sugar in your diet and opting for more fibrous, nutrient-dense fruits and veggies – studies show that high-intensity anaerobic exercise can also help reverse insulin resistance, a symptom of metabolic disorder whereby your pancreas can no longer secrete enough insulin to effectively manage your blood sugar.
But beyond the health benefits, metabolic workouts like Spartacus 1.0 and 2.0 torch a TON of calories and can flat out get you ripped in no time.
To quote Adam Campbell:“When Christopher Scott, Ph.D., an exercise physiologist at the University of Southern Maine, began using an advanced method to estimate energy expenditure during exercise, his data indicated that weight training burns more calories than originally thought—up to 71 percent more. Based on these findings, it’s estimated that performing just one circuit of eight exercises—which takes about 8 minutes— can expend 159 to 231 calories. That’s about the same as running at a 6-minute-mile pace for the same duration.”
So you can use classic resistance training exercises in a circuit format to burn as many calories of running without all that pounding on the joints- sweet!
Now the Spartacus 2.0 workout consists of 2 steps, each step consisting of circuit of 5 exercises repeated twice followed by a 2-minute transition period before you do it again. In other words, there are 4 different 10 exercise circuits that you perform for a fat-slaying 48-minute total body workout.
Using the latest caloric expenditure estimates of anaerobic exercise, this means that the Spartacus 2.0 Workout can burn over 1,000 calories just during the exercise bout itself!
Mind you, this doesn’t include the post-workout calorie burn or “afterburn” that continues to churn along for up 48 hours after completing this workout.
Yep, this workouts kicks ass and it will kick your ass if you have guts to do it!
But, recently I made a couple of tweaks to it that I think will get you even better results.
Where the original workout used dumbbells in an effort to be more user-friendly for people who workout in the comfort of their own home with minimal equipment options, my new TRX Spartacus 2.0 Workout uses the TRX Suspension Trainer in every exercise.
Why? Suspension training provides the type of unstable training environment that will engage more muscle, cause greater activation of your core (you know you love to work your abs), and burn even more calories than you would otherwise.
But there’s yet another X-factor with this unique training tool- it activates the fight or flight response that will truly make your body change and FAST.
More specifically, being suspended makes your body think it’s in a survival state and as a result you release catecholamines, better known as adrenaline, which are proven to best mobilize the stubborn fat found in the belly and lower back of men and the hips and thighs of women.
Plus, I think the TRX is second to none for providing a fresh and fun total fitness experience due to it’s portability and versatility and the fact that it can be integrated with other phenomenal training tools like kettlebells, resistance bands, sandbags, med balls, and more.
After all, Men’s Health did vote the TRX Suspension Trainer to be the best total body training tool on the planet for a reason.
PURCHASE YOUR TRX SYSTEM CLICK HERE
If you want to crank it with the TRX TODAY, visit:
http://www.workoutmuse.com/http://www.trxtraining.com/
Power and automate the world famous Men’s Health Spartacus 2.0 Workout with the FREE Spartacus 2.0 Workout Muse Soundtrack:
http://bit.ly/Spartacus2
Our best-selling app, iWorkout Muse PRO for the iPhone and iPod Touch, allows you to build custom interval training soundtracks mixed to your favorite music:
http://bit.ly/hPjgZQ