Daily Camera Workout of the Week: Cross Training with a TRX Boost
Danielle Mulein For the Camera
Posted: 05/15/2012 08:21:30 AM MDT
Updated: 05/15/2012 08:26:29 AM MDT
Define Defense, 1805 11th St., Suite B, Boulder, 720-340-6254, definedefense.com
Instructor: Belgium born Sander Vanacker, co-owner and head instructor of Define Defenses, a martial arts and personal training gym, has a passion for fitness. Vanacker has been a martial arts devotee since childhood with extensive training in Wado Ryu Karate and Japanese Ju Jutsu.
Vanacker dabbled in semi-professional cycling in Belgium, triathlons, weight lifting and general fitness training, while getting a bachelor's degree in physical education, personal training and sports management.
Matt Iwaskow (right) and Hawk Vanek (left) workout at Define Defense in Boulder. ( MARK LEFFINGWELL )
Two months ago, Vanacker got TRX suspension band certified. The weight-free exercises allow for more control over workout intensity, he says. He began incorporating TRX into a cross training fitness class.
What is the workout?
The class is a combination of cross training and TRX exercises designed for a full body workout. Utilizing the entire space, Vanaker designs a circuit workout that keeps the entire class energized and alert while working on core, endurance, strength and cardio.
The workout started with running and then made its way through kettle bell lifts, undulation ropes, squats, crunches, TRX suspension bands, and a vibration plate -- just to name few. With music pumping in the background and calls of encouragement or instruction from Vanaker, the class was upbeat and extremely dynamic.
What's different?
The class is a mix of cross training and TRX band exercises enabling a very well-rounded workout. Although the class is challenging, it allows for individual pacing and modification.
"Sander is exceptionally good at being able to modify for injury or specific need," said Aaron Hamilton, a loyal client who has struggled with a shoulder injury for years.
Equipment used:
Vanacker's combination of traditional weights and medicine balls with undulation ropes and a vibration plate is key in keeping the class exciting. I had never used a vibration plate, TRX bands or undulation ropes, but Vanacker was a supportive and knowledgeable teacher who focused on explaining proper technique.
Cost:
The first class is free. Define Defense also has month-based memberships ranging from $85 to $110 for unlimited classes or punch cards, 10 classes for $200 and 20 classes for $350.
Level:
Although this class is not for the weak and weary, you work at your own level. A typical active person could step into the class, never having even seen or heard of circuit training or TRX bands, and be able to keep up.
What to prepare:
Workout clothes you can easily move in are a must, along with some water, although there is a drinking fountain. The class is taken barefoot on the martial arts mats, so workout shoes are unnecessary.
Muscles worked:
It truly is an all-encompassing workout targeting core and oblique muscles, shoulder and arm conditioning, glutes, inner thigh, calf and quad strengthening. It is a highly cardiovascular class that focuses not only on strength improvement but overall health and wellness.
What I loved:
I actually loved the whole class. I have never done anything remotely like cross training or TRX and I was pleasantly surprised. The TRX, though, probably was my favorite, because it's all based on your own strength and bodyweight. Oh and they validate parking, always a plus in downtown Boulder.
What I didn't like:
I didn't care for the shoe-free workout. We were on mats, which was fine, but sweat made my feet slippery and caused difficulty gripping the mat, which caused my balance to be off during some exercises.
How I felt after the class:
Sore, I am not going to sugar coat it. I left the class pumped up on endorphins and loving life, but woke up the next morning with a nice variety of soreness, including my shoulders, arms and upper back, as well as well as my oblique and calf muscles.
-- Reported by Danielle Mulein
Review: TRX Suspension Bands
TRX has become very popular during the last few years. All our clients use it and many other people have used it or at least seen it before. TRX makes Suspension Bands and Rip Trainers (which are also coming to our studio soon).
Define Defense has been using TRX Suspension Bands since its opening weekend. We absolutely love using them for many different reasons. Because they are so great, our head instructor Sander completed the official TRX Suspension Bands certification course.
The background of it is pretty cool as well. The founder was a Navy Seal Team leader and made the Suspension Band when they were on missions and in safe houses. Since there is not much room in these places, they needed a way to stay in shape and work out their bodies. That is how the Suspension Band was created.
Now, years later, it has become one of the best pieces of equipment that I have ever used. My personal biggest reason of this is because you can work so many different muscle groups in ways that are hard to replicate. You utilize your body in such a way that many parts of it are working at the same time, therefore it is extremely functional. Although I do have huge reservations about ‘functional fitness’, the TRX band is the best example of how to do it right. More about my take on functional fitness another time, just realize that TRX bands do work the entire body in every plane of motion. Therefore, TRX training is very practical to strengthen your body for everyday use and activities. It is also perfect to avoid injuries, coordination and body awareness (something that is very important for everyone and especially elderly people).
A great aspect of them for myself is that you can choose any intensity you want. There are many adjustments you can do to change the difficulty and resistance of the exercise. There is no doubt that you can do an extremely hard workout with the TRX Suspension Bands. That is why it’s a perfect workout tool for any athlete because you can train for performance with them. Of course, variation is key and I am a huge believer of using many different pieces of equipment, exercises etcetera but you can absolutely get a very intense workout with simply the TRX Suspension Band.
Many of our clients train for self defense, MMA, Brazilian Jiu Jitsu and more. All of them are able to use the TRX bands very effectively. It strengthens them, makes them react quicker, makes them less prone to injuries, creates better body awareness and core stability etcetera.
Define Defense offers 7 TRX / Cross Training classes every week and utilizes all our equipment during our martial arts classes as well to provide our clients with a great workout as well as learning effective skills for self defense, MMA, BJJ etc.
By Sander Vanacker, owner, head instructor and personal trainer of Define Defense Martial Arts & Personal Training.
Define Defense in Boulder, CO
- Modern Martial Arts
- Brazilian Jiu Jitsu & MMA
- Self Defense Classes & Workshops
- Personal Training
- Cross Training / TRX Classes
1805 11th Street Suite B
Boulder, CO 80302
(720) 340 6254
Info@DefineDefense.com
TRX Group Classes
Monday:
6.15-7.15pm: Cross Training / TRX Group Class
Tuesday:
1-2pm: Cross Training / TRX Group Class
Wednesday:
11-12pm: Cross Training / TRX Group Class
5.15-6.15: Cross Training / TRX Group Class
Thursday:
5.15-6.15pm: Cross Training / TRX Group Class
Friday:
11-12pm: Cross Training / TRX Group Class
Saturday:
1-2pm: Cross Training / TRX Group Class
TRX band exercise: Inverted V-up
Define Defense in Boulder, CO
- Modern Martial Arts
- Brazilian Jiu Jitsu & MMA
- Self Defense Classes & Workshops
- Personal Training
- Cross Training / TRX Classes
1805 11th Street Suite B
Boulder, CO 80302