Peanut butter and chocolate, vanilla ice cream and syrup, movies and popcorn; these are all great combinations. Perhaps to kick up your workout routine you may need to steal a page from these wonderful combinations that will add muscle, reduce body, and increase your fitness. However, if you stick with the above mentioned combinations I cannot promise the same results!
If we look at the movements of the body and apply the KISS (Keep it Simple Stupid) principle we can break down the body into approximately five major movements. These movements can be categorized as follows: 1. Squat or Knee Dominant Exercises 2. Hinge or Hip Dominant exercises 3. Pushing 4. Pulling 5. Finally, we have Core exercises for lack of a better term. Each of these movements can also be done to produce power and can be used as an “explosive” exercise. When we combine these movements we get more bang for our buck that can reduce the amount of time we need to spend in gym. Also, these combo movements will use more muscle groups working together to create better co-ordination of movement but non-efficient system stress which forces the body to work hard and burn more calories, etc.
So here are your 5 “Killer Combo” Rip:60 moves:
1. Rip:60 Squat to Squat Jump: Grab your Rip:60 and assume a shoulder width stance, the straps should be loose in your hand your elbows should be underneath your shoulders, perform a deep squat with your spine remaining tall and your weight on your heels, as you descend don’t come up onto your toes, this will force the stress from your hips to your knees. On your next rep, descend into your squat and blast off the ground performing a squat jump. You will alternate between a bodyweight squat and bodyweight squat jump for reps or an allotted amount of time.
2. Rip:60 Chest press to Fall Away: This move combines pushing and direct core work. Face away from the attachment point and grab your straps and get into a “suspended” push up position, arms should be straight with wrist directly in line with shoulders, your body should be in a straight line from ear to ankle. Perform a chest press by lowering your body towards the handles to a point where your hands are just in front of your rib cage. Push away from the handles back into starting position. Then, keeping your arms straight, use the Rip:60 as you would an ab wheel and “fall away from the attachment, ending in a position where arms are almost completely overhead. Keeping your arms straight and abs tight return to starting position.
3. Rip:60 Rhomboid Row to Bicep Curl: Position your Rip:60 so that the handles are right at waist level. Grab the Straps and lean away from the attachment point your chest should be facing the Cam Buckle. With your body in a straight line from the ear to the ankle, perform a rowing action. Lower yourself to starting position then perform a bicep curl. The key to the curl is to only flex the elbows, keep your upper arm still so that it remains perpendicular to your torso.
4. Rear Foot Elevated Split Squat & Over Head Press: Set up your Rip:60 into single handle position. For this exercise you will need some additional equipment in the form or medicine ball, dumbbells, kettlebells, etc. Place one foot in the single handle and face away from the attachment point. Pick up your med-ball, kettlebell or dumbbells and put them into a position where you can press them overhead. With one foot in the strap and the other directly underneath your hip, perform a split squat by lowering yourself until your thigh is just parallel to the floor. It helps to push your shoestrings of the back leg (the one that is in the strap) into the strap to create more stability. Return to starting position by pushing your foot into the floor and standing up. Next perform an overhead press with the equipment that you chose. Return to starting position and perform the next rep. You will do equal number of reps on each leg.
5. Lateral Lunge to Curtsy lunge Combo: This combines two unique leg movements and multiple planes of motion. Grab the Straps with your feet should width apart and elbows directly under shoulders. With your right leg step to your right and perform a lateral lunge sitting your hips back and down as if sitting onto a bucket. The left leg should remain straight with your toes pointing straight ahead. Next, push back into starting position with the right leg except allow the right leg to cross over the left leg as if performing a curtsy. Alternate the lateral lunge with the curtsy lunge on the right leg for prescribed reps or time. Repeat on Left leg.
So, there you have it. 5 killer combo moves that you can use to change up your routine. These moves work all of your major muscle groups and hits all of the planes of motion. Perform each exercise for a certain number of reps or work for a certain amount of time and then move to next exercise taking as much rest as needed. Perform these exercises back to back in circuit fashion. Repeat the circuit 4-6 times for a great total body movement based routine.
FreeMotion Master Coach
MS, NSCA-CTP, PES, USAW, RKC
Director of Training
GameTime Sports and Training
Learn more about Drew HERE.
Did you know staying fit while traveling was once thought to be as impossible as man walking on the moon? It’s true. For centuries people said neither would ever be done. Well, on July 20, 1969 man stepped foot on that asteroid in the sky and ever since then it’s been one technological advancement after another, leading us to this, the present day when . . . (drum roll) It’s now possible to stay fit while traveling!
One of the hardest parts about staying fit when you’re on the road is the fact that your regular exercise routine is completely thrown off. You’re running from the airport, to the taxi, from the taxi to the hotel, from the hotel to meetings and conferences and from meetings to grab a quick bite to eat before you have to run back for even more meetings.
After the long day is over and you’re back in your hotel room the last thing you feel like doing is venturing downstairs to find your hotels fitness room, which usually consists of a dumbbell rack missing half its weights and an old treadmill that looks and sounds like it was built around the same time Neil Armstrong said those infamous words; “this is one small step for man and one giant leap for mankind.”
There are many different exercises you can do in your hotel room to get in that workout while you’re on the road but our all-time favorite is the Rip:60 suspension training system! Rip:60 is a fitness program designed to change the way you look, feel and move, through progressive programming, constant motion, versatile movements and the power of rotation. This body weighted suspension-style method of training consists of hundreds of both off and on-strap movements and relies upon the users own body weight for resistance, making it an optimal tool for any and all fitness levels to achieve many different fitness goals.
The convenient design of Rip:60 makes it easy to take your workout almost anywhere you go. Just throw it in your carry-on bag before you head to the airport and you’re set! The Rip:60 suspension training system attaches to most doors, meaning you can workout in the comfort of your own hotel room. Jus think; those restricting hotel fitness room hours won’t apply to you as you’re working up a sweat in your room at all hours of the night with one of the 12 progressive Rip:60 DVD’s!
You may be asking yourself, “In a market saturated with suspension training systems, what’s so special about Rip:60?” Simple. THE POWER OF ROTATION! The Rip:60 strap’s ability to rotate adds a vital component to suspended-style training. Following the successful formula of functional training, it is essential to our health that we are able to train the way we move in our daily activities. As any athlete can attest to, there is a tremendous amount of power that comes from rotation. As we strengthen the core muscles that enable us to rotate, we add a level of power to our training that will vastly improve our fitness levels. Whether the goal is to improve a specific athletic skill or to simply move more comfortably and confidently in daily activities; the ability to train with rotation is a necessary addition to a successful workout routine.
We can’t promise that training with Rip:60 will give you the ability to dart and weave to the front of the line as the flight attendant announces that they’re now boarding economy class on your return flight home but hey, it can’t hurt either.
If you’d like to learn more about the Rip:60 suspension training system click HERE. If you’ve heard all you need to know and would like to purchase a Rip:60 suspension training system call us at: 877-363-8449.
So you’ve been working out 3 days a week and feel pretty good about yourself! You’ve even seen the the numbers on the scale drop so you know your training is working! Way to go! Just be sure to keep your training in check by not making these common mistakes:
1. NO WARM UP – Your nervous system, cardiovascular system and muscular system need to wake up in order to keep your body safe. Keep it simple with a 5 – 10 minute walk at a slight incline and without holding on. Your body temperature will increase along with your blood flow to your muscles. Remember it’s a warm up and not a workout!
2. LOW INTENSITY – Exercise is stress to the body. There needs to be intensity in order to get results. Take inventory of your fatigue frequently throughout your training session and make sure you’re working in a moderate to vigorous level.
3. OUT OF BALANCE – As with everything in life, there needs to be balance in your exercise too! Think opposing muscle groups like chest and back, biceps and triceps, quadriceps and hamstrings, lower abdominal and lower back for instance. Also keep in mind your whole health. Are you strong in all disciplines of fitness, strength, endurance, flexibility, balance and agility?
4. NO VARIETY – If you always do the same program you will only be fit in that way! Mix it all up! Use cable based equipment as well as medicine balls and dumbbells. Walk at an incline and ride your bike. Take a yoga class and use a foam roller. Exercise three-dimensionally, move forward and backward, laterally and rotate. Train the way you were designed to move!
5. NO STRETCHING – Most people skip this part! Stretching feels good and is one of the best things for your body for recovery and keeping your range of motion. Find what works best for you, whether it is yoga, elastic bands, self-myofascial release with a foam roller or even your old school straddle stretch. It will keep you healthy for years to come!
FreeMotion Master Coach
NASM Certified Personal Trainer
Certified Yoga Fit Instructor
Learn more about Maureen HERE.
“I’m going to get fit in 2015.” How many times have you heard that during the past few weeks? A lot, probably. Getting physically fit is one of the most common New Year’s resolutions year-in-year-out. You may even know someone who said the same thing in 2014, 2013, and 2012.
So what is so hard about sticking to a fitness resolution? For many it’s the fact that they simply don’t know where to start. Going to the gym can be intimidating. Nobody wants to end up in someone’s YouTube video because they mistook a hamstring extension for a bicep curl machine. So maybe you sit down with a member of the staff and ask for a few pointers and they start talking about fixed-isolated this, cable that, suspension systems this and so on. Pretty soon you find yourself nodding along like you understand what their talking about and wishing you had spent your gym membership money on that new flat screen TV instead.
Today we’re going to share three very cool and very simple facts about FreeMotion cable training with you and why we feel it’s a great tool to help you stick with your New Year’s fitness resolutions!
Cool Fact #1: There is a 30 percent decrease in pain with cable training. One of the main reasons people start an exercise program and then quit after a few days or weeks is because their bodies start to hurt. When cable training, your body dictates the range of motion, plane of motion and the movement you make with the cable. In other words: it is not a fixed-isolated movement. FreeMotion cable training allows users to easily stick to their fitness plan because users actually experience a decrease in pain instead of an increase in pain!
Cool Fact #2: Research shows that strength increases by 58 percent with cable training, as compared to using a fixed-isolated piece of equipment. This is due to the fact that all of your synergistic, supporting muscles around the prime moving muscle are activated as you exercise a given muscle group. 58 percent more muscle strength? Who wouldn’t be motivated by that?!
Cool Fact #3: Research shows that balance increases by 196 percent with cable training. Again, this is due to the fact that your muscles are turned on, head to toe, and are synchronizing and working together to stay balanced while performing a given movement.
Cable training with FreeMotion enhances strength by allowing you to perform movements that mimic activities in both life and sport AND functionally trains the muscles of the entire body to work together while building stability and coordination. Think about it; two-dimensional movements DO NOT transfer into our three-dimensional world. In our lives we push, pull, lunge, squat bend and rotate in our everyday movements and FreeMotion cable training allows you to perform ALL of those exercises. With FreeMotion cable we can truly train the way we move in life and sport!
Do you have questions about FreeMotion cable training? Be sure to check out our FreeMotion TV segments on cable training with our Genesis and Live Axis lines for more great information! Still have questions? Visit our Facebook page at www.facebook.com/FreeMotionFitness and leave us a message!