TRX® Workouts Every Runner Needs
We’re all born to run, right? We definitely are, except many of us spend our lives in office jobs, sitting in cars during heavy traffic, and other factors that all play a role in how our body responds to both running volume and intensity.
Training with your TRX® Suspension Trainer™ and other TRX weights plus resistance tools are a great way to add in running-specific strength, because while our bodies are highly resilient, over time, injuries can happen (like the dreaded IT band and achilles). The good news? Adding in strength training will make you a better, stronger runner by focusing on all the muscles that carry over into your running form and technique.
1) WARMUP ACTIVATION DRILL: BREAK OUT THE TRX® GLUTE BAND
Every run starts with a solid warmup, and a solid warmup can go beyond the usual run-in-place and stretch—it’s intelligently firing up the muscles you’ll use during running. Firstly and foremost, activating your hips and glutes (read: glute medius, glute minimus, glute maximus, adductors, and more) to help stabilize your pelvis for power. Our new TRX® Glute Bands are specifically designed for maximum glute strengthening in a comfortable design made with everyone’s needs in mind.
- Build up glute and hip strength to improve posture, pelvic stability, and low back pain.
- Soft fabric won’t bunch on leggings or tug hair when next to skin.
- 3 levels of resistance (light, medium, heavy) to best challenge you as you get stronger.
- Adjustable sliders offer even more customization.
- Mesh bag to carry with you wherever you go.
Perform the following moves back-to-back one time through to activate your entire lower body.
MOVE 1: MONSTER WALK, 20 STEPS EACH WAY
Wrap the TRX® Glute Band of your choice around your knees, hinge back into a quarter squat, and slowly step out to the left 20 times. Then step forward 20 times, to the right 20 times, then backwards 20 times to complete a square. The key? Keep your hips level and try not to shift your weight too much so your glutes and hips do all the work.
MOVE 2: SQUATS, 10 REPS EACH
With the Glute Band still looped around your knees, perform 10 bodyweight squats, then hold halfway down and perform 10 pulses (one inch up and down, no bouncing), and finish up with holding it at the halfway point again, this time pulsing your knees outward 10 times. The burn is SO real.
MOVE 3: GLUTE KICKBACKS, 10 REPS EACH
Get in a tabletop position, hands and knees on floor, Glute Band looped around your knees. Keeping the core tight and without letting the low back arch, lift one leg toward the ceiling—make sure you keep the knee bent the whole time. It’s a burner of a move and really teaches you proper glute and core activation at the same time.
Want to stop the workout here? Our TRX® Strength Bands are great for shoulder workouts, upper body moves, and all-around full body workouts.
2) STRENGTH SUPERSET: BREAK OUT THE MINI TRX® EXERCISE BANDS
Next up, we want to fire up the front of your hips, which includes your core. Why is this important? Lumbopelvic control and core muscles provide stability for better force generation and motion in the legs (read, less tight hamstrings and longer strides), as well as more controlled and efficient body movements. That’s definitely technical so here’s the gist: imbalances or weakness in the pelvic area and core can result in increased fatigue, decreased endurance, and injury in runners. Let’s add some resistance with our TRX® Exercise Bands, shall we?
Perform each move back-to-back, then rest for 30-60 seconds after the last move. Perform 3 rounds of the moves, then move on to the next Strength Superset, shown below.
MOVE 1: DEAD BUGS, 20 REPS TOTAL
Loop the Exercise Band of your choices (we recommend Lite or Medium) around the balls of your feet. Lie flat on your back and point your arms straight up at the sky. Lift your knees off the ground in a tabletop position (90 degrees). Tighten up your core and without moving anything else, straighten one leg out all the way, then slowly return it back to starting. Repeat on the other leg. Continue back and forth until you complete 20 reps. Feel free to add in this opposing movement to make it more challenging: straighten the opposite arm overhead and flat on the ground with each leg rep.
MOVE 2: HIP FLEXOR MARCHES, 20 REPS TOTAL
When your hip flexors are strong, you can bring your leg up higher for a better stride—plus it’ll take some of the stress away from your adductors so they don’t do too much of the work. With the Exercise Band still looped around the balls of your feet, stand up tall—as tall as you can, feet rooted into the ground—and lift one knee up as high as you can. Pause there for a second, then slowly lower it back down. Your opposite glute should be super fired up. Perform 10 reps on one side, then repeat on the other side. Extra challenge: Hold the last rep at the highest point for 10 seconds before returning to start.
MOVE 3: ADDUCTOR RAISES, 15 REPS TOTAL
Remember what we said about adductors doing too much of the heavy lifting? They should also be strong to keep your hips balanced (especially with all of the glute work). Take a page out of champion middle-distance runner & steeplechaser Emma Coburn’s book and perform this burner of a move: Lie on your side and keep the Exercise Band looped around the balls of your feet. Lift and bend your top knee toward your chest, thendrop your knee to rest on the floor, bottom leg stays straight. Lift your bottom leg up and down, resisting against the tension. Perform 15 reps on each side to feel the burn.
3) STRENGTH SUPERSET: SINGLE LEG MOVES WITH YOUR TRX® SUSPENSION TRAINER™
In the fitness trainer world, this is called “unilateral” strength and it’s important because, guess what? When you’re running, you’re suspended on a single leg the entire time. Perform these moves back-to-back on your straps (shop the HOME2 and PRO4 here), then rest for 60 seconds after the last move. Perform 3 rounds of the moves, then move on to the next Strength Superset, shown below.
WHAT IT DOES
- Excellent coordination and control challenge
- Improves power and strength that carries over into running form
- Using the straps also works your upper back and arms
MOVE 1: TRX LUNGE, 10 REPS
Balance and control is the name of the game (plus full leg strength and pelvic control) with this suspended lunge.
MOVE 2: TRX SINGLE LEG GLUTE BRIDGE, 10 REPS
Feel free to go double leg with our standard TRX® Glute Bridge, but to really up the ante, try for a single leg bridge to really isolate your hamstrings, which are super important for every runner.
MOVE 3: TRX SKATER LUNGE, 10 REPS
Want to feel super strong on one leg? Build up your quad (and knee strength) with this powerful move.
4) STRENGTH SUPERSET: WORK THE CORE
Planks are challenging on their own, but add the suspended effort of your TRX® Suspension Trainer™? Boom—now we’re talking serious strength and control. When it comes to core workouts, there’s no need to overdo it. All you need are a couple back to really dial in on every last ab, oblique, and back muscle.
MOVE 1: TRX ROLLING PLANK, 10 REPS TOTAL
This fiery combo is just that, FIERY. Start in an elbow plank with your feet in the cradles. Hold each of the following for a few seconds before moving on to the next for one full rep: Elbow plank > left side elbow plank > right side elbow plank > back to elbow plank. You’re welcome.
MOVE 2: TRX PUSH UPS, 10 REPS
Stay in the straps and move from your elbow to your hands. Perform 10 pushups and then rest, then repeat the superset two more times.
5) HIIT FINISHER: BUST OUT THE TRX® KETTLEBELL + TRX® MEDICINE BALL
Now for the finisher. Turn a timer on for 8 rounds with 20 seconds on, 10 seconds off. Complete 8 rounds of the first move, then perform 8 rounds of the second move. Boom—your heart rate is up and your lower body fully torched. Make sure you have a TRX® Kettlebell and a TRX® Medicine Ball with some bounce before you begin.
MOVE 1: KETTLEBELL DEAD CLEAN
Place the Kettlebell between your feet then hinge back (like you’re about to deadlift), bending your knees to lower down when you can’t hinge back any further. Grasp the kettlebell by the horns, sit back a little deeper, chest up, lats squeezed like you’re holding a dollar bill there. Push through your feet and explode up, catching the kettlebell at chest height. Not sure how to perform this move? See a breakdown here. Not sure how to hinge? Try practicing with a broomstick first.
MOVE 2: SPLIT SQUAT HOLD + MEDICINE BALL SLAM
Hold a lunge position with both legs bent, back knee hovering off the ground. Slam the medicine ball down hard on your left side, catch it, then slam it down hard on your right side, catching it again. Repeat back and forth.
Congrats! Way to crush the whole workout. Feel free to do it twice a week to add in some serious strength to your running.
OH, AND JUST IN CASE…
If you don’t already have a set of straps, check out our HOME2 (best for those new to fitness) or the PRO4 (best if you need something more advanced), and shop them now. And, of course, behind every Suspension Trainer workout is the anchor that hangs it up—find the one for your training space here.
- Published in TRX
TRX Medicine Ball Ab Workouts You Can Do Anywhere
Wall balls and partner passes are great if you have a sturdy wall or a workout buddy, but they’re not the only moves you can do with a medicine ball.
This multitasking exercise tool is a superstar when it comes to strengthening your abdominals, and we’re proving it with these seven medicine ball ab workouts you can do anywhere.
The Tool
Before we dive into a few of the ways you can use a medicine ball for ab workouts, let’s talk about what makes a medicine ball special.
Medicine balls are effective because they target muscle groups through dynamic movement. A medicine ball can challenge your balance in side-to-side drills, or improve your stability through moves like offset push-ups. Because medicine balls come in a variety of weights, there’s room to progress or regress your exercises, as needed.
For this workout, we suggest the TRX XD KEVLAR™ Rubber Medicine Balls because they are the most durable medicine balls on the market. Using tire technology, natural rubber is combined with Kevlar® fiber, resulting in a grippy texture to aid in movements like catching, throwing, and slamming—all with a medium bounce that’s ready to withstand your toughest sweat sessions.
In ab workouts, try a medicine ball that’s in your medium range.
The Interval
There are lots of ways to build a workout, but we suggest sticking with either timed intervals of 30-45 seconds per move, or rep-based intervals of 12-20 moves per set in this medicine ball ab workout series. Experiment with both to find which style suits you.
Whether you opt for time or rep intervals, work through the circuit twice for an approximately 15-minute ab blast series.
Medicine Ball Alternating Knee Strikes
Muscle groups engaged: Lower Abs, Hip Flexors, Shoulders, and Triceps
You’ll keep your back on the ground for our second medicine ball ab exercise, the alternating knee strike.
Lie down with your lower back and shoulder blades pressed into the floor or mat. Start by holding the medicine ball straight over your chest, with your legs fully extended to the ground, then draw one leg toward your torso.
As you tuck your knee toward your chest, bend your arms and lower the ball to meet the knee. Fully extend your arms and leg, and repeat on the second side, alternating quickly between right and left knees.
Jackknife Passes
Muscle groups engaged: Upper Abs, Lower Abs, Lats, and Hip Flexors
For this move, we’re taking your ordinary jackknife to the next level by adding a medicine ball. Start lying on the ground face up. Your hands and feet should be extended in opposite directions, and your lower back should be glued to the floor.
With your feet parallel, use either your feet or your ankles to lift the medicine ball, and keep your “grip” tight! As you lift the ball up with your feet, lift your shoulders off the ground. Your arms and legs—both fully straightened—should meet overhead.
Once you’re “folded” into your jackknife, pass the ball from your feet to your hands, and extend back down to the floor with the ball in your hands. Repeat, passing the ball between your feet and hands each time.
Need to downgrade? Start with the ball between your knees, and pass the ball between your knees and hands in an accordion crunch.
Medicine Ball Offset Push-Up
Muscle groups engaged: Upper Abs, Lower Abs, Quads, Glutes, Shoulders
Most of our mat moves in this series are in the supine position, but we won’t pass up an opportunity to incorporate a medicine ball into a plank.
For this exercise, you’ll start in an off-set high plank position: one palm on the ground, the other on your medicine ball. The arm that’s connected to the medicine ball will remain slightly bent through the entire move.
Keeping your core tight, you’ll drop down for a push-up, and try to avoid letting the ball wobble. (That’s what makes the medicine ball challenge exciting!)
Once you’ve pushed back up to a straight arm (on the floor-touching side), roll the ball under your body. The palm that was on the ball will now be planted on the floor, and the hand that was on the floor should be on top of the ball. Repeat your push-up again on the second side, and continue—alternating between sides.
If you need to take the push-up from your knees, it’s abs-olutely fine to drop your knees to the ground for the push-up only.
Medicine Ball Oblique Twist
Muscle groups engaged: Upper Abs, Lower Abs, Obliques
Our final move on the mat is a weighted version of the oblique twist. Start in a seated position with a straight back, leaning back slightly to engage your abdominals. Your knees should be bent, with your heels resting on the floor. Hold the medicine ball in front of your chest with both hands.
To begin, rotate side to side. If you’re rotating to the right, your right elbow should touch the ground. When rotating to the left, your left elbow should touch the floor.
To progress this move, you can first lift your heels off the floor, and then—if you want a further upgrade—straighten your legs.
Get Up, Stand Up
Medicine Ball Muay Thai Knee Strikes
Muscle groups engaged: Shoulders, Obliques, Lower Abs, Quads
Similar to the alternating knee strikes you completed on your mat, we’ll start standing with feet hip distance apart and the ball overhead for this explosive move.
Keeping your arms straight, lower the ball to hip level while bringing one knee up to meet the ball. (A light tap is all you need to complete the rep; don’t slam the ball into your knee!) Repeat for a total of five reps on the right side before switching it up for five reps on the left side.
Want more leg action? Drop the traveling leg back for a lunge!
Start in your lunge position with your left leg forward and your right leg back. Your right knee cap should be hovering just above the floor. Drive up through your left leg while lowering the ball down and raising your right knee to hip level. Just as you did in the standing version of this exercise, your knee should meet the medicine ball. Repeat in five-rep sets, alternating between your left and right legs.
Medicine Ball Rotational Slam
Muscle groups engaged: Shoulders, Obliques, Triceps, Quads, Glutes
In a standard medicine ball slam, you follow a straight axis as you squat, lift, and slam the ball. With this move, we trade that vertical axis for a diagonal, working the obliques in the process.
Just like in the traditional ball slam, you’ll start holding the ball overhead with both hands. Your feet should be hip distance apart, and you’ll want to keep a light bend in your knees. Start by slamming the ball to your right side. Because this is a slam—not a drop—your torso should rotate slightly to the right, and your hands will follow through to the right side.
Squat down, pick up the ball, raise it overhead, and repeat on the left side.
The Results
It’s easy to fall into a bodyweight-only ab routine, but that means your workouts will eventually plateau. Challenging yourself with weight will help you continue to make progress with an efficient exercise schedule. Give these medicine ball ab workouts a try, and don’t be afraid to get creative with your own additions to this routine.
Why TRX® Weight Vests Work
Why Choose the TRX Kevlar® Weight Vest?
You know the saying, “You get what you pay for”? It’s true. TRX Kevlar® Weight Vests are designed to be comfortable and built to last.
First, let’s talk comfort. TRX Kevlar® Weight Vests are fully padded, and have an internal cross-strapping system that prevents the vest from shifting, even in your toughest cardio drills. Adjust the vest to fit snugly to your body and go.
The TRX Kevlar® Weight Vest also has variable weights. If you’re just starting weight vest training— or upgrading to a heavier vest—starting with an additional 20 lbs. on the first day is probably too much for your body. The 20-lb. Weight Vest is adjustable in 1-lb. increments, and the 40-lb. Weight Vest is adjustable in 2-lb. increments, so you can find the right load for your workout every time.
Then there’s the durability factor.
A Weight Vest is an investment, no pun intended. This is a tool that you want to use for the rest of your life. When it comes to making that type of purchase, you want a vest made from materials that last. For durability, nothing beats Kevlar®.
Kevlar® is lightweight, flexible, heat-resistant, and five times stronger than steel on an equal weight basis. The tight weave of Kevlar® fibers is incredibly hard to penetrate, so it’s resistant to tears and punctures. It’s the best material you’ll find for a Weight Vest.
How Do You Wear a Weight Vest?
When you’re new to the world of Weight Vest workouts, it’s natural to have questions—starting with, “How do I put a Weight Vest on?” TRX’s Kevlar® Weight Vest slides over your head, like a t-shirt, and has adjustable straps at the shoulders and torso to ensure a snug fit. Loose vests mean chafing, and nobody wants that.
It’s available in two weight options—20 lbs. and 40 lbs.—and you can remove weights from the vest to customize the load for your workout.
When Can You Wear a Weight Vest?
As a baseline, consider the Weight Vest a tool for adding load to any bodyweight exercise, automatically turning it into a strength training session. Squats, skaters, lunges, planks—a Weight Vest is a hands-free alternative for increasing the load.
A Weight Vest also creates opportunities for increasing the load in plyometric movements—exercises that use speed and force. (For example: jumping, running, push-ups.) It’s neither safe nor practical to run a mile carrying a set of 10 lb. dumbbells, but you can safely strap on a 20-lb. vest without compromising your form.
Weight Vests are also a smart way to intensify exercises that utilize an additional piece of equipment. For example, you could add load to your Suspension Training® routine by wearing a Weight Vest while doing any of your regular exercises like TRX Rows, TRX Squats, or TRX Chest Presses. Want to level up your box jump? Try jumping with an extra 20 lbs. on your back.
What Are the Benefits of Weight Vest Training?
Training in a Weight Vest can increase your productivity and overall strength. Let’s break each of those down individually.
Some endurance athletes like training in a Weight Vest to increase productivity. Consider the reasoning: If you condition your body to run a half marathon wearing a Weight Vest, you’ll be able to run that same distance even faster without the Weight Vest.
Even if you’re not planning to compete in a race, Weight Vest training will spike your heart rate in your regular cardio workouts, making for a more efficient sweat session.
Now, let’s talk about strength.
Weight Vests are a smart way to increase your load when you’ve exhausted your grip strength. Ever feel like you’ve hit the wall in weight training? If you can’t hold the next level of dumbbell or kettlebell safely for your Bulgarian split squats or farmer walks, add the weight to your body instead of your hands.
Because it rests on your shoulders, a Weight Vest won’t make a difference in your bicep curls or traditional presses, but it’s a great way to level up leg work and plank-based movements.
Ready to Start Training With a Weight Vest?
Weight Vest training is more comfortable than you might expect—as long as you pick the right vest. Keep in mind that heavier isn’t always better, and you’ll be lifting the vest over your head to place it on your shoulders. If you can’t comfortably lift 30-40 lbs. overhead, the 20-lb. Weight Vest may be your better option.
Making the leap from bodyweight training to weight training for the first time? Go with the 20-lb Weight Vest. Remove the weights before starting, and gradually ease into increasing loads. There’s no need to add all 20 lbs. of weight from the start. You have a lifetime of workouts ahead.
Those who already use weights or the TRX Suspension Trainer™ might choose the 40-lb. Weight Vest, but remember you don’t want to add 40-lbs. to your workout all at once. If you’re adding a Weight Vest to your Suspension Training® workout, start with an unloaded Weight Vest and adjust the angle of your exercise to be less intense before building back up to tougher workouts.
If you’re adding a weight vest to a static weight exercise, like a loaded squat, consider downgrading your dumbbells or kettlebells and unloading the Weight Vest, then gradually increase the Weight Vest load and static weight load. Think of it as substituting weight while your body adjusts.
Introducing our 2 New TRX® Jump Ropes
Just when you thought there was only way to jump rope (aka, super fast), we’ve unleashed two jump rope experiences to liven up your cross-training and cardio—introducing the all-new TRX® Speed Jump Rope and TRX® Weighted Jump Rope.
Yes, you can cross-train with them using your TRX® Suspension Trainer™. Yes, they both provide a serious added cardio push. But, let’s spell out the awesome differences and how they both add an awesome new element to your workouts.
JUMP ROPE 1: THE TRX® SPEED JUMP ROPE
Built for speed. Consider this rope your go-to piece of gear for quick bursts of cardio (like double unders), with features like a super light profile and rotating handles that remove extra resistance—aka, it spins fast for everything from simple hops to speedwork drills. The options are nearly limitless, from single skips to single-leg hops to jacks to side-to-side hops to fancy moves like shuffle dances, crossover arm drills and yes, even backward skips.
WHAT IT WORKS
- Overall sport agility
- Foot and ankle strength (a lot more important than we think)
- Balance and coordination
- Both muscular and cardiovascular endurance
- Did we mention it’s fun?
HOW IT WORKS
- Ultra-lightweight design for quick turnover (translation: speed)
- Tapered handles for an easy grip (translation: control)
- Adjustable up to 10 feet for short to tall heights
- Coated wire means extra smooth spinning
- 4 hi-precision ball bearings per rope prevent twisting
JUMP ROPE 2: THE TRX® WEIGHTED JUMP ROPE
Cardio and strength in one. Turn your jump rope intervals into strengthening sessions with weighted handles that tire out arms more quickly than back-to-back arm strength moves. For this rope, straight-up single jumps are all you need to light up every inch of your body (especially your shoulders)—we love using it for really intensive conditioning where you want a max heart rate in the shortest time possible. Basically, if you’re an Airdyne lover, you’ll find that weighted jump ropes are the next best thing.
WHAT IT WORKS
- Shoulder, core, and grip strength
- Mega calorie-burning full-body workout
- Joint health from extra load
- Both muscular and cardiovascular endurance
- Improves your speed when going back to Speed Rope
HOW IT WORKS
- Extra grippy handles (translation: extra control)
- Adjustable up to 10 feet for short to tall heights
- Coated wire for smooth spinning
- Removable 9oz weights in handles for custom resistance
- Solid PVC rope interior for long-lasting durability
OH, AND DON’T FORGET…
We’ve got a wide selection of gear to suit your fitness needs. From Suspension Trainer’s to Battle Ropes and more, now is the perfect time to stock up on all of your home gym essentials.
- Published in TRX
Rethinking Your Facility Layout: Personal Cardio Spaces
Rethinking Your Facility Layout: Personal Cardio Spaces
The pandemic has forced health clubs to rethink how they do things. But that’s not necessarily a bad thing. Adaptation can create fresh workout experiences for exercisers.
Adequate space between exercisers is essential for the near term. Consider setting aside areas where exercisers can have their own personal workouts and the peace of mind knowing they’re safely distanced from others.
The Cardio Space
The area shown on the left begins with the Arc Trainer, a versatile piece of cardio equipment that allows for moderately-paced cardio sessions as well as high-intensity interval training. Similar personal workout spaces can also be planned using cardio equipment like treadmills, ellipticals, PowerMills or bikes.
Combining the cardio unit with a storage solution for strength and functional training tools allows users to get in a great overall workout, without ever leaving a small, roughly 10′ x 10′ space.
Personal Cardio Space Workouts
The suggested workouts below provide options to suit most exercisers and were created by Leigh Wierichs, the Global Training and Education Manager at Life Fitness. These are specific to the Arc Trainer, but can easily be adapted for other cardio equipment.
The same goes for the training accessories in the space. Facilities can choose the tools that their members use the most, including options like kettlebells, dumbbells, medicine balls and resistance bands. Health clubs and other fitness facilities can create the personal workout experience that best fits their user demographic.
Power: 30 seconds on/30 seconds off repeated three times (3 minutes total) followed by accessories
- Arc Trainer: 3 minutes total (30-second on/off intervals) at a 20+ resistance level (depending upon the fitness level of the exerciser)
- Transition: 30 seconds
- Accessory Workout: 3 minutes
- Transition: 30 seconds
- Total Cycle Time: 7 minutes
Repeat the sequence four times followed by a cool down and stretch. RPE Scale of 8-9 for ON interval.
Strength: 1 minute on/1 minute off/1 minute on (3 minutes total) followed by accessories
- Arc Trainer: 3 minutes total (1-minute on/off intervals) at a 30+ resistance level (depending upon the fitness level of the exerciser)
- Transition: 30 seconds
- Accessory Workout: 3 minutes
- Transition: 30 seconds
- Total Cycle Time: 7 minutes
Repeat the sequence four times followed by a cool down and stretch. RPE Scale of 7-8 for ON interval.
Cardio: 2 minutes on/1 minute off/2 minutes on (5 minutes total) followed by accessories
- Arc Trainer: 5 minutes total at a 15+ resistance level (depending upon the fitness level of the exerciser)
- Transition: 30 seconds
- Accessory Workout: 3 minutes
- Transition: 30 seconds
- Total Cycle Time: 9 minutes
Repeat sequence three times followed by a cool down and stretch. RPE Scale of 6-7 for ON interval.
Note: Shorter work intervals should be done at higher watt outputs: 150-watt target for two-minute work intervals; 200 to 250 for one-minute intervals; 300 to 400 for 30-second intervals. Combined together with accessories, this creates a great overall workout.
Accessory Workout Tips
For Power and Strength workouts, exercisers should focus on upper body movements since legs will be fatigued from the higher resistance during the strength/power block of work on the Arc Trainer. Exercisers can use sets of the same movements and repeat for subsequent accessories blocks, or superset with new exercises targeting the same muscle groups. They should try to work to fatigue in each set.
For Cardio workouts, exercisers focus on either lower body (squats or lunges, for example) or total-body compound movements (squat press) so that they can keep their heart rate elevated even during the accessories block. Exercisers should switch muscle groups from one exercise to the next and keep minimal transition and rest time in order to keep the heart rate elevated for the entire 30-minute workout.
- Published in LIFE FITNESS
How To Create A Robust Home Gym When You Don’t Have A Lot Of Space
How To Create A Robust Home Gym When You Don’t Have A Lot Of Space
You don’t really need a lot of room to create a great home workout area. Just a few square feet can be used to for a combination of cardio, strength and bodyweight training. A total-body workout space can even fit smartly into a corner of a studio apartment.
Benefits
- Combines challenging cardio and strength training in one space
- Equipment with a modern aesthetic won’t look out of place
- Several different training tools ensure workout variety
Equipment Ideas
- IC7 indoor cycle
- Kettlebells
- Dumbbells
- Medicine balls
- Studio deck
- Yoga mat
The Platinum Club Series Treadmill is designed to keep you engaged during your workouts. It includes integrated HD TV, compatibility with entertainment apps like Netflix® and YouTube® and it even syncs with your Apple Watch®.
The premium console helps you take your mind off of your workouts if that’s your preferred method of exercise. The Plantinum Club Series is the top-of-the-line when it comes to home treadmills.
Just Like at The Health Club
The Platinum Club Series (see above) is found in premium health clubs, but so is the Club Series+ Treadmill. The rugged cardio unit withstands plenty of miles at the gym, and it can definitely hold up to whatever you put it through at home.
Consider the Club Series+ Treadmill to be a trusted running partner for a very long time.
Added Considerations
Close proximity to a TV makes it easy to stay entertained or follow an on-demand workout. Self-powered equipment like the IC7 indoor cycle eliminates cumbersome electrical cords and makes placement easy. Accessories like kettlebells, dumbbells and medicine balls can be used for a nearly limitless variety of strength and functional training without requiring large pieces of strength equipment.
- Published in LIFE FITNESS
How To Pick A Home Treadmill
How To Pick A Home Treadmill
There are days when leaving the house or apartment feels like a chore due to bad weather, temporary aversion to your fellow man, etc. Those are times when we’re thankful for the existence of Grubhub, Netflix, and…the ability to work out at home.
If you’ve managed to start a regular running routine, good work, starting is the hardest part. But now you’re tasked with maintaining those miles. Running at the gym is great. Outdoor running can be exhilarating (when the weather decides to cooperate). But if you’re committed to your running lifestyle, it’s a good idea to invest in a treadmill for your home gym.
Oh, but there are so many choices. Pick one that matches your workout routine so that your investment doesn’t become a very expensive clothes hanger.
Big Workouts in Small Spaces
The F3 Treadmill is durable piece of home fitness equipment, and it includes the FlexDeck Shock Absorption System that reduces impact when you’re putting in the miles. But, it also folds and it can be easily stored out of the way when it isn’t being used.
The fact that it folds makes it perfect for those urban dwellers who don’t have a lot of space or those who don’t want to dedicate a portion of the house for a home gym.
Indoor Terrain for the Serious Runner
The FlexDeck Select System on the T5 Treadmill reduces impact, but it also lets you choose between three different firmness settings.
So, if you have a trail run coming up you can set the firmness to mimic the feel. Do you prefer to get your miles in on the concrete your city streets? Set the firmness to replicate that.
Running While Entertained
The Platinum Club Series Treadmill is designed to keep you engaged during your workouts. It includes integrated HD TV, compatibility with entertainment apps like Netflix® and YouTube® and it even syncs with your Apple Watch®.
The premium console helps you take your mind off of your workouts if that’s your preferred method of exercise. The Plantinum Club Series is the top-of-the-line when it comes to home treadmills.
Just Like at The Health Club
The Platinum Club Series (see above) is found in premium health clubs, but so is the Club Series+ Treadmill. The rugged cardio unit withstands plenty of miles at the gym, and it can definitely hold up to whatever you put it through at home.
Consider the Club Series+ Treadmill to be a trusted running partner for a very long time.
- Published in LIFE FITNESS
Why It’s Time For Fitness Facilities To Invest In Digital Technology
Why It’s Time For Fitness Facilities To Invest In Digital Technology
You’ve probably heard it by now.
- The world’s biggest taxi service doesn’t own a car. (Uber)
- The world’s largest bookseller has less than 20 physical book stores. (Amazon)
- The world’s largest lodging provider doesn’t own real estate. (Airbnb)
In the new digital era, our assumptions about what is essential to a specific business or industry are moot. With that in mind, what do we think digital transformation will mean for the health and fitness industry? Before we can answer that question, we need to take a look at the health and fitness industry’s status quo.
We all know digital disruption is a risk. And we know that digital transformation is an essential component of future-proofing your company. But what we’re seeing isn’t an industry enthusiastically embracing the opportunities digital transformation affords. Instead, we see an industry in confusion. An industry unsure what to do with the tools available to them. And it’s no surprise. When you know you have to change so many aspects of your business, where do you begin?
Maybe your first instinct is to invest in digital tech that will help you keep up with the latest disruptive market entrant. You don’t want to fall so far behind that there’s no point trying to catch up, right? Or maybe you want to wait another year or so, get a better feel for the new digital reality before investing. We can’t say which choice is the right one, because digital transformation is different for every business. There’s no playbook to guarantee a successful digital transformation in “X” months.
What health and fitness companies like yours need isn’t a 10-step plan that’s too generic to add any real value. Instead, what you need is a trusted partner with the knowledge, insight and means to help you create and execute a digital transformation strategy that works for you.
And that’s why Life Fitness is concentrating on digital.
Yes, we made our name with outstanding fitness equipment. It’s what we’ve done well for 50 years. So why pivot to digital? Why invest in the Internet of Fitness? This isn’t us hedging our bets. This is us wholeheartedly embracing what we see as the inevitable future of the health and fitness industry.
Yes, inevitable. Why?
- There have been more connected devices than people since 2008, and smartphones, wearables and the growing list of other smart devices aren’t going anywhere soon.
- The Fitness Market & Trend Report 2018-2020 indicates that 8 of the 10 most important communication channels for gyms are digital.
- Digital giants like Google and Apple have already launched their own health and fitness platforms. This means the health and fitness industry’s digital transformation isn’t just likely. It’s already underway.
So, what do we think digital transformation means for the health and fitness industry? We believe that the industry’s future is a connected one. Connected equipment that is customized with a gym’s own branding and messaging. Connected trainers who are able to provide support directly to members through various digital channels. And, of course, connected members, who are able to enjoy a tailored and optimized fitness experience thanks to powerful personalization made possible by integrated wearables, centralized data management and other innovations.
- Published in LIFE FITNESS
How To Build A Home Gym In Your Bedroom
How To Build A Home Gym In Your Bedroom
When space is tight, home fitness equipment can end up in a bedroom. While this doesn’t give you a dedicated space to train, it can be all you need to keep your workouts top of mind. Here are a few things to keep in mind while making a fitness space in your bedroom.
Benefits
- Easy access to your fitness equipment makes it easier to get workouts in.
- If your bedroom has a flatscreen TV it can take your mind off of your cardio workouts, just be sure to angle any cardio equipment so that there’s a clear view of the TV.
- A room away from common areas provides privacy during workouts and keeps equipment out of view when you have guests.
Equipment Ideas
- One piece of cardio equipment placed near an outlet (if required). Consider more compact options like foldable treadmills, stationary bikes, rowers or compact cross-trainers that tend to have a small footprint.
- Yoga mat for stretching and yoga sessions.
- Stock up on accessories like stability balls, resistance bands or dumbbells. They provide plenty of added workout options, don’t require a large amount of storage space and can be easily stored out of sight in a closet or under the bed.
Added Considerations
- If noise is an issue, consider cardio equipment like cross-trainers that have nearly silent operation.
- Don’t let your cardio equipment become a coat hanger. Avoid hanging clothes on your cardio equipment because it’s easy to decide not to work out when you have to clear off your treadmill first.
Cardio Equipment Electrical Requirements
Life Fitness equipment must be properly installed and grounded. Do not use an extension cord or power strip.
- 15A CIRCUIT: Life Fitness consumer treadmills should be powered off a 120V 15Amp outlet. No more than one treadmill should be installed on each circuit. One non-tread cardio machine may be hooked up to the circuit. Best performance comes with a dedicated breaker and circuit for all treads.
- 20A CIRCUIT: One treadmill and up to two non-tread cardio machines can be plugged into outlets served by the same 20A circuit. Lamps or other non-motorized electrical devices up to a total 200 Watts can be plugged into outlets served by the same 20A circuit together with the treadmill.
- Published in LIFE FITNESS
How To Build A Home Gym In Your Basement
How To Build A Home Gym In Your Basement
Basement gyms range from equipment placed off to the side of an entertainment center to full rooms dedicated to training. Basements are great for weight training due to the resiliency of the space. With a basement gym you often have the rugged durability needed for serious training but in a space that is more refined and better temperature controlled than a garage.
Benefits
- Basements can offer a dedicated workout space that allows for multiple equipment options and larger fitness equipment.
- This part of the house is generally cooler than above-ground floors, which is a plus during strenuous workouts.
- Basements generally have a concrete foundation, meaning they can handle a fair amount of weight.
Equipment Ideas
- One or two pieces of cardio equipment. Consider a treadmill and a rower or bike.
- Weight training tools like a home gym, bench, kettlebells, dumbbells and barbells.
- Other accessories like stability balls, a stretch mat and a foam roller.
Added Considerations
Additional flooring is ideal for basement gyms outfitted with rugged strength training equipment. Rubber flooring can be purchased online or at most hardware stores. Standard 24” x 24” square interlocking tiles vary in thickness and are easy to install.
Cardio Equipment Electrical Requirements
Life Fitness equipment must be properly installed and grounded. Do not use an extension cord or power strip.
- 15A CIRCUIT: Life Fitness consumer treadmills should be powered off a 120V 15Amp outlet. No more than one treadmill should be installed on each circuit. One non-tread cardio machine may be hooked up to the circuit. Best performance comes with a dedicated breaker and circuit for all treads.
- 20A CIRCUIT: One treadmill and up to two non-tread cardio machines can be plugged into outlets served by the same 20A circuit. Lamps or other non-motorized electrical devices up to a total 200 Watts can be plugged into outlets served by the same 20A circuit together with the treadmill.
- Published in LIFE FITNESS