Pardon my absence this week, but it has been a doozy of a juggle between my "real" day job and my "not-so-secret-passion" job as a fitness trainer here in Tallahassee. The one thing getting me through the stress of a big report due at work this week: Exercise.
Yep, that's right. Sweat. Endorphins. Muscle Burn. The transfer of "pain" from stress-induced headache to squats-induced sore legs. Thursday morning, after a fitful sleep, I sought solace through indoor cycling and rowing. Thirty minutes of each, all out, just me and my Desperately Seeking Zen routine.
The best workout, though, came Wednesday morning. The previous two days had been such a cluster, I really wasn't 'feelin' it' when my TRX Suspension Training class started at 6 am. But 45 minutes later, I felt energized and ready to take on what I knew would be another challenging day. And I could tell my students felt better, too. Tired, yes. But strong. Undefeated.
I'm sharing the workout here because this is the time of year when stress piles on for all of us in the Badass Army. End-of-year work deadlines. Too many social obligations. Holiday and family stress. Colds and flus floating around. It can be overwhelming. It's tempting to just curl up in bed or drown our sorrows in wine and/or junk food.
Yet it often feels so much better after venting through our muscles and sweat glands. So sweat through it, Badasses.
SweatBuster TRX Routine
Warmup:
- 30 seconds jumping jacks
- 30 seconds high knees
- 30 seconds mountain climbers
- 30 seconds jumping jacks
Circuit 1:
1. One-legged lunges, 16 reps on each side
2. Jump squats, 16 reps
3. Chest press, 16 reps
4. Sprinter's start, 16 reps, followed by running in place for 30 seconds with TRX in Sprinter Start position.
5. Cardio Burst, off the TRX: 20 Burpees
Circuit 2
1. Sumo Squat (aka wide-leg or plie squat), 16 reps, followed by 8 reps with calves raised
2. TRX squat, 8 reps on each leg
3. Bicep curls, 16 reps, followed by tricep presses, 16 reps
4. Rollouts, 16 reps, followed by 16 counts of rollouts with arm circles
5. Front squats, 16 reps, followed by 8 reps of front squats with a hop
6. Cardio Burst: 10 burpees, followed by 30 seconds of high knees
Circuit 3
1. Reverse-grip bicep curls, 16 reps, followed by reverse-grip tricep presses, 16 reps
2. Deltoid fly, "T" version with arms ending out to the side like a "T", for 16 reps
3. Mid-level rows, 16 reps
4. Deltoid fly, "Y" version with arms ending up at a diagonal like a "Y", for 16 reps
5. Jump squats, 16 reps
6. Cardio burst: Jumping lunges for 30 seconds, followed by mountain climbers for 30 seconds
Circuit 4
1. 10 TRX pushups, followed by 15 TRX crunches
2. TRX planks, held for 30 seconds
3. 10 TRX pushups, followed by 15 TRX pikes
4. TRX planks, held for 30 seconds
5. Side planks, held for 30 seconds on each side
Coming next week: Thanksgiving eats: The good, the bad, the ugly...
