>Rexy Swing

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Z-BEST-est Friday to you all,
Please enjoy “Rexy Swing”.  It’s a quick metabolic conditioning full body workout.  Yes and yes its yet another “burner” but it’s a “Burner” that will not only burn your fat but also give you MMA strong posterior chain and core.
Tip:
“all core – all time” … keep your trunk hard the whole time….Like all the time
Enjoy…


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>Cherry on Top

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Hi All,
Today is all about being “HARD CORE”… when you are looking for that bit extra CORE work with TRX. 
All 3 workouts are to be done on time rather then reps however keep the count of your reps. What you are trying to achieve is a good and tight tension on your stomach NOT your lower back.
TIPS:
“Knees to Elbows”
Heels away from your body, Search for that connections with your knee on to your elbow.
“Pendulum with Pike”
Heels away from your body, build momentum but make sure core is switched on and you are in control the whole time. Hips should be high.
“TRX Worm”
This is bit advance but try it out and have fun with it.  It will require a really good core control and bit of upper body strength

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>TOWELL IT UP

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Z-BEST Morning to you all,
Check out young Harry mashing it up on TRX and Kettlebell.   Harry was on debut with this met con workout and he ‘killed’ it.
Workout was as many rounds as possible in 15min of:
5x TRX Uni. rows (each arm)
10x KB Push up into KB Deadlift (Harry attacked 24kg in each hand)
5x TRX Suspended Jump Lunge
Tips:
Do not rush this work out in first few rounds.  Especially with your TRX uni. Rows.  It is important that there is a slack on TRX the whole time and that you find angle that is challenging but do-able.
When transitioning between the KB Push up to KB Deadlift, make sure you land in between 2 KB’s.  If you pull up short you will put a lot of pressure on your lower back which we don’t want.  Keep your switched on the whole time.


Harry managed 5 rounds.  What is your score?

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>FRAN’S MATE

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Hi all Z-BESTies,

This is a yet another metabolic burner.  
3 rounds of each exercises.  
Reps 21-15-9.
Do it as fast as you can.
Setting up for a TRX High Pull up, make sure you are right under the anchor point, and use your core to try to keep in the “L-sit position”.  TRX needs to be as short as possible so that you can have a full elbow extension.  
If you are starting out, just do a normal TRX body row but make sure you find the angle that is challenging.  
Same goes with the KB.  Females try to stick to 12kg or 16kg, Guys challenge yourself with 24kg or 32kg depending on your fitness level.




Enjoy…
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>TRX and Kettlebell Mash Up Workout – NEVER BACK DOWN

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Hi All,
Here is another Metabolic Workout.  Do reps of 12-10-8-6-4-2 as fast as you can.
Exercises:
Kettlebell Swing and Squat
TRX Row and Curl
Kettlebell Swing and 2x Taps 
TRX Crunch and Pike
TIP: with all the Kettlebell exercises arms are not lifting much, all of the momentum is created from your glutes.





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>10 Quick Training Tips

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1.          Warm up is important
2.          Include Muscle activation Drills before you start your workout
3.          Don’t make your neck short when exercising
4.          Bare foot or shoes with no heel will help you with balance
5.          Try to grip to the ground with your feet when squatting or deadlifting
6.          If pressing over your head use your glutes and your core
7.          Don’t lose your torso length when doing number 6
8.          When doing push ups try to think of it as you are doing a plank but moving up and down
9.          When doing heavier squat or deadlift you might have to hold your breath during the sticking point. Make your own “weight lifting belt” by doing this and look after your back
10.    Do Mobility after each training

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>Hotel Gym Metabolic Workout

>Pull Ups & Burpees as fast as you can…

3 rounds
21-15-9

Aim to do it under 10min

TIP: Break up your Pullups – shorter faster reps with shorter rest

BENEFITS: Full Body work out, Push, Pull, Lift all include and you will find your Heart Rate will be trough the roof.

Remember…Everything is full range and never take short cuts on your form for time.

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