Total Body Fat Blast Workout

Take off inches with a new time-saving fitness tool.

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Get Trim and Toned

One of the best ways to reshape your body (and save time!) is to combine calorie-torching cardio with resistance training. Multitask with the new TRX Rip Trainer ($190; trxtraining.com), a portable resistance tool that gets your heart pumping while helping to develop power, strength and balance.

 

On the following slides is a seven-exercise, total-body circuit. Warm up with five- to 10-minutes on the treadmill, rower, bike, etc, and five minutes of dynamic stretching. Then perform each exercise for 30 seconds per side (1 minute total), with a 45-second rest interval between sets. For maximum benefit, go through the full circuit two to three times. Enjoy the burn—and your new, lean body.

Tatyana Ogryzko

Rip Marching Plank

Targets: Chest/Shoulders/Abdominals

 

Step 1: Grab the Rip Trainer with both palms down, stand facing away from the anchor point and step away from the anchor to increase tension on the resistance cord

 

Step 2: Engage abdominals, extend arms away from the chest

 

Step 3: Alternate marching with both feet while maintaining a "tall" spine posture with abdominals engaged

 

Tip: March using higher steps to increase the difficulty
 

TRX

Rip Lunge Row

Targets: Back/Biceps/Glutes/Quads


Step 1: Grab the Rip Trainer with both palms down, stand facing the anchor point and step away from the anchor to increase tension on the resistance cord


Step 2: Engage abs, simultaneously lunge back with one leg, squeeze scapula together and bring the bar to chest


Step 3: Step forward while reaching with both hands toward anchor, repeat rear lunge and row with opposite leg


Tip: Avoid arching the low back while rowing (maintain a "tall" spine posture throughout exercise)
 

TRX

Rip Lunge Press

Targets: Chest/Triceps/Glutes/Quads


Step 1: Grab the Rip Trainer with both palms down, stand facing away form the anchor point, step away from the anchor to increase tension on the resistance cord


Step 2: Engage abs, simultaneously lunge forward with one leg while pressing bar off the chest


Step 3: Step back, bring bar to the chest and repeat forward lunge and press with opposite leg


Tip: Don't allow front knee to go past front big toe during lunge
 

TRX

Rip Rotation

Targets: Internal and External Obliques/Glutes/Pecs


Step 1: Grab the Rip Trainer with the hand closest to the resistance cord palm up (Power hand), the opposite hand palm down, stand sideways to the anchor point, step away from the anchor to increase tension on the resistance cord


Step 2: Engage abs, rotate bar, hips and shoulders away from the anchor point


Step 3: Maintain "tall" spine, rotate bar, hips and shoulders back toward anchor point


Tip: For increased difficulty, add a squat with every rotation
 

TRX

Rip Overhead Axe Chop

Targets: Triceps/Shoulders/Abdominals


Step 1: Grab the Rip Trainer with the right hand closest to the resistance cord palm up (Power hand), the left hand palm down. Place the Power hand near the right shoulder (the bar should be in a horizontal position relative to the ground), stand facing away from the anchor point, step away from the anchor to increase tension on the resistance cord


Step 2: Engage abs, extend right hand off shoulder while pulling left hand towards navel


Step 3: Return to the starting position and repeat


Tip: Keep ankles, knee's and hips slightly flexed throughout the exercise
 

TRX

Rip Squat Press

Targets: Chest/Triceps/Glutes


Step 1: Grab the Rip Trainer with both hands palm down, stand facing away from the anchor point, step away from the anchor to increase tension on the resistance cord


Step 2: Engage abs, squat down with the bar on your upper chest


Step 3: Stand up pressing the bar off your chest


Tip: Don't let your knees "dive in"—keep them aligned over your feet throughout the movement
 

TRX

Rip Hockey Slap Shot

Targets: Internal and External Obliques/Glutes/Pecs


Step 1: Grab the Rip Trainer with the right hand closest to the resistance cord palm up (Power hand), the left hand palm down, the resistance end of the bar should be pointing toward the anchor


Step 2: Engage abs, rotate hips, shoulders and feet away from anchor while "striking" end of bar towards floor in a Hockey Slap Shot motion


Step 3: Maintain "tall" spine, rotate bar, hips and shoulders back toward anchor point


Tip: Try to strike the end of the bar to the same location in space every repetition

 

Read Lose Weight Like a Model

 

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TRX
First Published August 13, 2011

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