Level 3 WorkoutsTRX Suspension Training has gone global and leave it to Fraser Quelch to fit in a killer workout while spending some time training trainers in Shanghai. Pretty cool that the parks in China have pull - up bars everywhere. (I think the US Parks need to take note!)
Try this workout for an amazing metabolic challenge. Let us know how it goes or if you have any questions.
Game On! With Todd Durkin and Men's Health
With the NFL season just around the corner and fall practice on college campuses inching closer, I’ve decided to put on my own training camp and want you to join along. With the help of Todd Durkin, one of the more inspiring and innovative fitness minds, owner of Fitness Quest 10 in San Diego, and trainer of NFL stars like LaDainian Tomlinson, Drew Brees, and Kellen Winslow, it’s time to unleash your inner athlete.Days 1 and 2: (take day 3 off) Day #1: Lower Body: I. Warm-up (5-10 minutes; treadmill run or jump rope) II. Core Conditioning: a. Bosu opposite elbow/knee 2 x 15 per side b. Bosu Bicylce & Rotates 2 x max III. Plyos: (repeat consecutively with approx. 30 seconds between sets; rest 1-2 minutes after 1 circuit & repeat circuit) 1. Squat jumps x 10 2. Lunge hops x 20 3. Skater plyos x 20 4. Bosu Bulgarian Lunge hops x 15 per leg IV. Strength: 1. Hex Bar Deads & Shrugs 3 x 10 deads & 10, 10, max shrugs 2. Squats x 25 3. Leg Extensions x 25; drop 1 pin and repeat; drop 1 pin and repeat; drop 1 pin + max reps 4. Leg Curls x 25; drop 1 pin and repeat; drop 1 pin and repeat; drop 1 pin + max reps 5. Calf Raises x 30 doubles with kettlebell & max singles on each leg (2 sets) 6. Neck Curls 3 x 25 with 25 lb plate V. Final Conditioning: 1. Treadmill Sprints; treadmill @ 5 % incline; a. Sprint 1—start at 6.5 mph b. Sprint 2—7.0 mph c. Sprint 3—7.5 mph d. Sprint 4—8.0 mph Continue elevating mph until you have reached your maximum speed; Sprints are 30 seconds each; any sprint after 10.0 mph is 20 seconds; work up to 8 sprints Day 2: Upper Body (the long dash means you should superset the exercises and perform back-to-back) I. General Warm-up (10 minutes) II. Strength: 1. Flat or Swiss Ball Bench Press-----------------------------------Lat Pulldowns 4 sets x 15, 10, 10, max reps 2 x 15; 2 x 10 2. Kettlebell Pushups --------------------------------------------------Pullups3 x 20 3 x max 3. Tricep Supersets ---------------------------------------------TRX Rows & Curls2 x 10/10/10 (skull crushers, pullovers, 2 x 15 & 10 Close grip bench press) 4. Rope Overhead Tricep Extensions & pressdowns-------- 90/90 Bicep Curls2 x 15 / 10 2 x 10/10/10 each arm 5. Dips---------------------------------------------------------------EZ Curl Bicep Curls2 x max 2 x 12 6. TRX Core Circuit: a. Hover planks with pike x 30-60 secondsb. Atomic pushups (knee tucks & pushups) 2 x 10c. Pendulum Swings x 20 Final Conditioning: 5 striders/sprints; 60 seconds on and medicine ball pushups x max (alternate between sprints & pushups)
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