The workout was the best workout I ever had, it was a mix of body weight exercises and TRX. If you don't know TRX check it out.
The Workout
Time 45 Minutes
Group 1 (2 sets with 60 sec rest)
Toe Touch Jumps x20
Body weight squats x20
Group 2 (2 sets with 60 sec rest)
Kettlebell Swings x20
Jump Squats x20
At this point my legs where like jelly and I was mad as hell.
Group 3 (2 sets with 60 sec rest)
TRX Body pulls (for the back)
Cable Twist (Like swinging a bat) each side x10
Group 3 (2 sets with 60 sec rest)
Dumbbell Squats with a shoulder press at the end x20
Diagonal Ball-Raise with medicine ball (no joke)
Group 4 (2 sets with 60 sec rest)
T-Bar (back) no weights x20
Smith Machine bar push up with knee tucks x20
Group 5 (2 sets with 60 sec rest)
Tricep pull down x20
Jump Squats (again) at this point I was using the F word
Group 6 (1 sets with 60 sec rest)
On all fours (alternate leg and arm lifts)
On all fours lift you leg like a dog pee'ing x10 each side
Hold a push up position for 30 secs.
I have 1 more sessions with this trainer (Saturday)
The key to this workout is to know you Heart rate zones
Healthy Heart Zone (Warm up) --- 50 - 60% of maximum heart rate: The easiest zone and probably the best zone for people just starting a fitness program. It can also be used as a warm up for more serious walkers. This zone has been shown to help decrease body fat, blood pressure and cholesterol. It also decreases the risk of degenerative diseases and has a low risk of injury. 85% of calories burned in this zone are fats!
Fitness Zone (Fat Burning) --- 60 - 70% of maximum heart rate: This zone provides the same benefits as the healthy heart zone, but is more intense and burns more total calories. The percent of fat calories is still 85%.
Aerobic Zone (Endurance Training) --- 70 - 80% of maximum heart rate: The aerobic zone will improve your cardiovascular and respiratory system AND increase the size and strength of your heart. This is the preferred zone if you are training for an endurance event. More calories are burned with 50% from fat.
Anaerobic Zone (Performance Training) --- 80 - 90% of maximum heart rate: Benefits of this zone include an improved VO2 maximum (the highest amount of oxygen one can consume during exercise) and thus an improved cardiorespiratory system, and a higher lactate tolerance ability which means your endurance will improve and you'll be able to fight fatigue better. This is a high intensity zone burning more calories, 15 % from fat.
Red Line (Maximum Effort) --- 90 - 100% of maximum heart rate: Although this zone burns the highest number of calories, it is very intense. Most people can only stay in this zone for short periods. You should only train in this zone if you are in very good shape and have been cleared by a physician to do so.
This week I will get back to my once awesome full body workouts.
Thanks for reading I hope you try this workout. 1
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