We are going to get the GYM out of the bag, and use one of the greatest workout equipment, I've ever experienced, the TRX suspension trainer.

Why TRX?

TRX is a great tool to train your whole body, but I like to train most of my muscles rather at the GYM. There are muscle groups that I train separate from the regular GYM routine, and these are the abs and the core muscles. At the GYM I try to use compound movements and standing lifting exercises such as military press, which also uses the core muscles to stabilize your whole body during the exercise. As you know a  lot of TRX exercises use the core muscles to stabilize the body during the workout.

Our basic position - The plank

There is one basic position using a TRX - it is the plank position - which already puts a hard attack against your core muscles.

TRX plank position (on hands)

You'll see that most of our exercises will use this basic position (or the other variation, the plank on elbows). The key in every exercise uses plank position requires to hold your hips high enough to keep your upper body horizontal.

Training time vs. Resting time

I've tried the full body workout program which comes with the original TRX PRO package. It uses 30 seconds of workout and 30 seconds of rest, which I really liked! This will keep your workout in high peace and leaves just enough time to recover. What we will do is keep repeating the same exercise 5 times/workout (6 times/workout for one-legged exercises - 3 times for each leg). We will do 3 different kind of exercises during a workout, so the workout will take 15-16 minutes. Take a timer or just look at your clock when to start and when to finish!

What kind of workout is it?

This is high intensity interval workout (HIIT), because you have to push real hard during the 30 seconds and let out some steam and get ready for the next exercise during the 30 seconds of the rest interval. This kinda workout is great to attack your body fat, increase strength and stability. This workout could be great for any fitness goal, but this could also speed up your cutting program, because if you do it hard, it has fat burning effect also after you've finished the workout.

Workout routine

So here it comes! Don't forget to make the exercises perfectly (keep your hips in stabilized position) and push hard during the 30 seconds!

1st exercise: Plank - 5x30 seconds (each set followed by 30 seconds of rest)

TRX plank position (on hands)

• for beginners: do the plank in your elbows
• for medium level: do the plank on hands
• for extreme level: do one-legged planks (put only one leg to your TRX) and do 3 sets for each leg

2nd exercise: TRX pike - 5x30 seconds (each set followed by 30 seconds of rest)

TRX pike - starting with plank on hands

3rd exercise: TRX mountain climber - 5x30 seconds (each set followed by 30 seconds of rest)

TRX mountain climber

Let's start training & share your comments

So this is a great HIIT workout to strengthen your core and ab muscles, and also to support your workout routine with extra burned calories. We would love to hear your experiences and ideas about this workout! Thanks for reading!

Let's train every day!

Protein is necessary to repair and rebuild your muscle tissue after your workout is complete. These proteins will then be broken down and disassembled into amino acids. There are 22 different amino acids in the body, all of which have a unique function.
There are nine essential amino acids that the body cannot manufacture itself and consumed through food or supplement form. Of those nine, L-Leucine, L-IsoLeucine, and L-Valine play a critical role in muscle development because they are metabolized in the muscle rather than the liver.

BCAAs are absorbed directly into the muscle tissues and are metabolized quickly. Because of this, BCAAs commonly support:

• Strength and power
• Quick recovery after workout sessions
• Muscle building potential
• Energy levels

We are using the BCAA 6000 from Gaspari Nutrition, which contains the 3 most important essential amino acids the L-Leucine, L-IsoLeucine, and L-Valine plus Vitamin B-6 and Vitamin B-12 to further maximize your training while simultaneously supporting recovery. We usually take 4 tabs right after the workout and 2 tabs before bed.

• Get your Gaspari Nutrition BCAA 6000 - 180 Tablets from bodybuilding.com, and start maximizing your body transformation!

Daniel here. Not a hard workout comes this time. I'm after a hard flu with some nasty diarrhea... Gosh, being sick sucks... Gets your power like it would have never existed.

But fortunately I felt better today! You all remember the feeling when you first try to train after an illness. Some time ago the training field was like your home... it was an everyday basis to do your workouts, but this time you feel yourself like a rookie, right?

You must start again, GET UP SOLDIER!

Here is an easy workout to restart your body and get back to battlefield of weights:

1. 50 reps of jump-squats
2. 40 reps of mountain climbers
3. 30 reps of ab-rollers
4. 20 reps of pushups

Try to rest minimal between the sets. In the end, try to do this round once again!

Hey, you don't have to make your first mission quiet like in the church! Make some noise with one of your favorite workout music. Mine was picked from one of my favorite movie, the Ironman!

• Isn't it great to be back on track? Don't forget to hit LIKE if you can say also 'I AM IRONMAN!'

You can read the complete workout and diet program on bodybuilding.com.

My goals

I wanted to prepare for a photo shooting for our new website. Wanted to be extra shredded but try to keep my muscle mass.

Why did I choose this program?

I liked the idea behind the workout routine that it is a great thing to make your whole body move during every workout day. When I met with functional training, TRX and Crossfit, I started thinking about how I could combine these techniques with my weight training programs.  The time for trying a workout program like this couldn't have been better.

Nutrition

I followed a bit different diet program, but this was also based on fat loss - this is what I wanted (you can read more about this soon in our diet section) so the protein took the lead with moderate cabs in my diet. This is so great, that you only need to swap these 2 nutrients to start weight gain instead of fat loss.

Supplements

• I used Nutrex Lipo 6 Black in the morning 30 minutes before the first meal. I also took a serving for pre-workout boost.
• Covering the protein intake I used Nutrex Muscle Infusion Black. I ate 1 serving as my second meal with yogurt and 1 cup of oats.  I shake 1 serving with water right after workout.

Training

I felt that the exercises were really great. They gave my muscles a big attack, especially the supersets. There were exercises that I hated before - like Front Barbell Squat, Standing Military Press or Deadlifts, but these exercises were the bases in the workouts, so I've done them, and in the end I realized how great exercises they are!

Modifications

• In the first 2 weeks I added some cardio (30 minutes of runnning/jump roping every other workout day) to the workout.
• On the next 2 weeks I replaced these cardio exercises with high intensity TRX circuits - which were more like strength trainings than moderate level cardio exercises. This gave the workout an additional boost.
• Calves are my weakest muscles, so I trained them by my own schedule. This was by the Raising calves workout from bodybuilding.com.

How long did I train by this program?

I like to change my training program quite frequently to avoid muscle adaptation. I trained like this for 4 weeks.

Results

I am very satisfied with the results! My abs got great definition. I've lost some body fat and my weight actually got a bit higher, which could mean only one thing, Muscle Gain! It was fun doing the workouts at the GYM in a different way, doing exercises I didn't do before. Surely a great one for everyone and could open your eyes to a different approach of working out!

You can read the complete workout and diet program on bodybuilding.com.

We are trying to bring you various workouts that both delivers you muscle mass or fat loss. We are helping you to look good every time, but there could be times when you need to get absolutely shredded for a contest or photo shoot. We use Nutrex Lipo 6 Black and Nutrex Lipo 6 Black Hers. This was the supplement that helped us to prepare for the photo shoot for this new website.

• Currently this product is out of order in bodybuilding.com. You can get the same result with their similar product Nutrex Lipo 6x - 120 Multi-Phase Capsules or "Nutrex Lipo 6, 240 Liqui-Caps"

We can help you, ABSOLUTELY FREE!

All you have to do is:

• Go to our facebook page...
• ... and post your question to our wall

We are waiting for your questions about muscle building, weight loss, diet, or anything in connection with this!

Cheers,
Daniel
(certified personal trainer, TRX® Instructor)

Anett
(certified personal trainer)

This time we've decided, we want this thing! So we ordered a TRX Suspension Training Pro Pack and started learning to do workouts with it.

With TRX, you can easily build power, strength, flexibility, balance, mobility, and prevent injuries, all at the intensity you choose, so you will definitely see a lot of workouts here in Workoutdays using this great equipment!

• Click here to jump to our 'TRX workouts'
• Click here to get more information about TRX Suspension Training

You could use any kind of timer. If you prefer standard timers you'd love Gymboss Interval Timer. But if you have an iPhone, and you like to use a cheap app for that, you can download the Ultra Timer application from App Store live we did.

Both timers are great for our workouts.

Our mat is easy to clean and to store away after the workout. You can order your from Bodybuilding.com.

• Harbinger Black Rolled Durafoam Mat - Black

The reason why we take supplements is simply that it makes easier to reach the goals. It could be also possible to provide the amount of food required by eating whole foods, but it's just very hard... Especially right after your workout, when your body needs carbohydrate and protein very fast. The levels of these 2 depends on what kind of plan are you following (cutting or gaining weight).

By drinking a post workout protein shake you're just giving your body only the right amount of needed nutrients plus vitamins BCAAs and glutamine.

And there is nothing better a than a tasty chocolate shake after a brutal workout!

We love the Nutrex Muscle Infusion Black which is also used by many professionals like Larissa Reis (IFBB Figure Professional) or Nathalia Melo (IFBB Pro Bikini Competitor).

You can also try mixing one scoop of Nutrex Muscle Infusion Black with about 6 oz of greek yoghurt. We can tell you that is INSANELY DELICIOUS!!! Perfect for eating your oats or eat it with some apple slices between breakfast and lunch.