Flex and Flow

Healthy and Fit through Variety of Exercise Equipment

2014-01-13T11:40:00.000-08:00

Studies find that keeping a fitness diary, reviewing your fitness successes and failures, and holding yourself accountable to others are all good strategies for sticking to New Year's fitness resolutions. But what about having fun?

Hopefully, you find exercise fun. Because if you did think exercising was fun, or at least made you feel good, it wouldn't be that difficult to keep doing it, right? Besides, there are so many ways to keep in shape, how could anybody have trouble finding that special exercise something that gets them motivated?

Unfortunately, it happens all the time. Folks with every intention to start getting in shape this year get started on an exercise program of some kind, maybe a diet and lifestyle change, and then revert back to comfortable, unhealthy habits within weeks. So how do you stay motivated? The top suggestions always include:

Keep a fitness and diet journal
Celebrate the little successes, face the failures and learn from them
Let everyone know about your goal so they can help you apply leverage on yourself (nobody wants to announce a big goal and fail in front of everyone right?)

While these are all great strategies that help you engage in your health and fitness goals, it doesn't sound like a lot of fun. Now I know, this is your life, your health, this is serious business! You've got to suffer to shed those pounds and sculpt that muscular physique!

Well, yeah, sure you will, but if we like doing something the suffering tends to go unnoticed. In fact, there are a lot things you do, or would go through a lot of suffering for, right now. C'mon, think about it, I know there is something you are already huffing and puffing for, yeah?

So should you ditch the fitness journal? The MyFitnessApp type fitness trackers? Keep your fitness activities secret? Not necessarily, and in fact, if you can workout with others you will push yourself harder, it's just human nature. However, instead of all this regimented strategy, try just one:

Is this exciting? Am I having fun?

Look, the body moves, the muscles work, you sweat, you burn, all that is a given. This doesn't mean suffer and be bored. You can enjoy exercise anywhere, anytime if you set yourself up for success. This means:

-Buy enough equipment to keep you busy, OR

-If you like gyms/group classes etc., invest in an awesome club. This could be Equinox, 24 hour fitness, the local tennis team, soccer league, ice hockey or dance classes. The options are endless.

-Prepare yourself for indoor and outdoor fun. Especially you folks who get bogged down in the winter. If you aren't going to the gym, or prefer not to. Set up a home gym with kettlebells, adjustable dumbbells, resistance bands, gymnastics rings, a rower, spin bike or whatever your heart desires.

For outdoor activities, make sure you have a good pair of running shoes, a bike, maybe some snowshoes, a skateboard, roller blades, a basketball hoop in the driveway...get the idea?

Physical activitiy=exercise. If this activity is something you enjoy, you won't need to be reminded to do it. Let's say you like playing basketball, here's an example of how to remind yourself to do this everyday:

'Everyday I'm going to shoot hoops (add: when I get home from work, on my lunch break, after the kids are asleep, etc.)'

You can be more specific by saying, 'for 30 minutes,' or, after 50 pushups or a jog around the block. Find the activity, then add another. You'll never get bored.

Maybe you like to get pumped and you want to build a lot of muscle. Ah, but getting to the gym is a hassle, then you have to wait for a bench or weights, and who left that puddle of sweat there?

Perfect. Buy barbells and/or dumbbells and keep them at home. Workout out in anything you like and always know who's sweat that is on the bench. Or maybe you are so busy you could never set aside time to 'commit' to a free weight workout no matter where they are.

Excellent. Some people are that busy. So keep resistance bands with you everywhere; in the office, in the car, in the suitcase, at the home office desk (I have one on my chair right now.) You can always reach for one and get a pump.

Choose a variety of activities, toys and exercise equipment, and 'play' as you learn.

Don't be intimidated by getting your workout started. You can start off at a snail's pace. Walk instead of run. Use an empty Olympic bar until you feel like putting on weight. Dribble instead of taking free throws.

It doesn't matter. At the core of this whole healthy and fit thing is not some man or woman you think you should look like, it's not the doctor telling you you're going to die of a heart attack, it's not even your family.

These are all great motivators, but you have to do it for you, in a way that you enjoy. It's your life, and if you choose to accept this healthy lifestyle, you can bring your motivators along with you. Think of the great example you'll be setting.

Now go have some fun, even if it hurts!

Advanced Strength Training Techniques with Suspension Trainers

2012-12-31T08:37:00.001-08:00

JBLM MWR Marketing

How to Build Real Strength with a TRX or Jungle Gym XT

Recently I read an article on the TRX website that struck a familiar chord with me. It addressed some of the techniques experienced powerlifting coaches have used to build world-class strength. Part of their program included using a suspension trainer like the TRX.

This should come as no surprise to anyone who has been through a challenging suspension training workout. The TRX is tougher than it looks, and can help you build serious strength.

TRX Powerlifting Training

To build world class strength with the TRX, these powerlifting coaches had their athletes use an extended range of motion that eliminated tension, then as the trainee became accustomed to this, they added external resistance such as a weighted vest or sandbag.

Put it into Action

What this means in practice is best explained by using an example. From a suspended chest press position, bring yourself to the point of maximum tension, where you are about to press up.

Then exhale, relax and let yourself stretch past this max tension point. From there, initiate the chest press. This slight adjustment takes away any stored energy, forcing the muscles to work harder.

This same technique can be used for all angles of pushing exercises, and was even used effectively for the high pull and hamstring curl.

Another good exercise choice for this technique is the row. No matter what angle you use to do a TRX row, exhaling and stretching beyond the point of tension is a simple step that makes the movement harder to execute, and more work for your muscles means more muscle growth and more strength.

Make it Harder

To add external resistance to pushing and pulling exercises, a weighted vest is ideal. Some vests go up to 200 lbs and higher. For the hamstring curl or hip bridge, a carefully placed sandbag adds resistance exactly where you need it.

You might wonder "why not just lift free weights if the TRX gets too easy?" The simple answer is function. Suspension training uses multiple muscle groups and engages the entire core in almost every exercise. Imagine cranking that intensity up with a weighted vest or ankle and wrist weights! The effects will be amazing.

Try this technique today and take your suspension training strength workouts to the next level!

Get you TRX today:

Top 6 Compact Fitness Gift Ideas for Men and Women

2012-12-04T11:53:00.000-08:00

With the holidays here, it's important to get in the gift-giving spirit, embrace the winter solstice, light a yule log or whatever it is you do. With all the holiday foods and goodies around this time of year, it is even more important to stay in shape and to give fitness gifts that help others do the same!

With this in mind, here is a list of the top ten compact fitness gifts for men or women for the holidays. Why compact? Because big things take up precious space, and we like big value in small packages.

Stuff your favorite fitness junkie's stocking with one of these and you are sure to be appreciated (with love or some equally cool gift.)

Garmin Forerunner 405 Wireless GPS-Enabled Sport Watch w/USB ANT Stick and Heart Rate Monitor

Who wouldn't want one of these under the tree? Remember when digital watches with timers were a big deal? If not, you don't know how lucky you are to have goodies like this available. The Garmin Forerunner 405 is like a laptop on your wrist.

It features a touchscreen bezel to change screens and has the ability to keep track of every detail of you workout. If you are an endurance athlete, or even dabble in it, this watch monitors:

Heart rate
Distance
Pace
Time
Calories

The USB ANT stick & wireless capabilities lets you store, share and send data to your computer or to friends. Because it's Garmin, the GPS stores routes and let's you view detailed graphs of time and distance.

Access a map of any stored workout and review details of previous routes and workouts. You can even schedule upcoming workouts on the calendar. One of the best gift gadgets for men or women. Oh, and by the way, it also tells time.

(Best deal)

< Next >

Top 3 Balance Boards for Balance Exercises Anywhere

2012-11-12T22:23:00.001-08:00

During this time of year when the holidays are around the corner and overindulgence begins to seep into our lifestyle like a pipe about to burst, self-control is an important concept. Training self control is a good way to get your mind and body stronger and in balance. You can do this with yoga, tai chi or ballet, to hame a few, but whatever you do, getting the mind to focus while under physical strain is the key.

And nothing makes you focus more than a good balance training session that emphasizes isometric strength, static balance and coordination to keep you from landing on the floor.

Balance boards, those devices that usually look a lot like a skateboard with a giant wheel in the middle of it, are the perfect tool (or gift) for the season. There are quite a few to choose from as well. From the Bongo Board to the Shaun White Snowboard balance trainers, to the utilitarian Rola Bola board that has an adjustable base. Then there is always the original that started the skate/surf style balance boards, the Indo Board.

These devices will work muscles you forgot you had, and get you ready for snowboarding, skating, surfing or any activity where increased balance and stability could come in handy. Life, for instance.

Here are our top three balance boards to pick up for your home gym:

The Bongo Board

Call it a rocker board or a balance board, the Bongo Board is a great tool for balance training exercises and has a unique wheel design. Designed with a skateboard style deck, the Bongo Board's wheels are connected to the bottom of the board, moving back and forth along a track. Bongo Boards measure 32 inches long x 9 inches wide and weigh in at almost 8 pounds. Just enough to support you and your extra weight.

The Indo Board

The indo Board is serious professional balance training equipment, but it is also serious fun at the same time. The board sits on top of the unattached roller, which is 6" in diameter and very beefy (the Bongo Board is 7" tall with the board.) This is the original version that spawned the Indo Pro and the many indo board tricks practiced users can do on them.

Indo board exercises are similar to those you would do on other balance boards, but the unique roller allows motion that is closer to emulating wave movement. The board itself is closer to a surfboard shape and even has a supercool breaking wave design on the deck. You can also choose from 5 other artistic design/color combinations. This solid original is 30 inches long and weighs in at 15 pounds. Fun, fun, fun.

Rola Bola

Made of strong birch plywood and intentionally shaped to appeal to everyone, the Rola Bola has a separate 6.5" roller made of heavy duty pvc pipe. Some smart touches to this 'rocker board' are the rubber grips on top for your feet and the stops, or brakes, on either end to prevent the roller from flying out from under the board.

Despite the straightforward design, the Rola Bola is every bit as challenging as the Indo Board and Bongo Board. It measures 29" long and 11" wide.

Bringing balance board training into your life yields improvements in sports performance whether in the water, on concrete or on a grass field. In addition to forcing your leg muscles to stabilize during balance board exercises, the core is extremely active as well. Bring one of these tools into your home and no matter how it improves your performance, it will add a ton of fun to your training.

TRX Suspension Training is Alive and Well

2012-09-20T10:04:00.002-07:00

We love outdoor workouts, and when you have a park with pullup bars, dipping stations and monkey bars, you can get a great workout and have fun. When we don't have this luxury, suspension trainers are our go to workout equipment of choice.

When it comes to suspension training, the TRX still holds a special place in our burning muscles. No matter how many imitations come along, the original TRX suspension training system has some special qualities that set it apart in the industry.

Best Fitness Equipment in the Industry?

2012-08-21T09:10:00.001-07:00

Rogue Fitness Equipment is arguably some of the best on the market. Manufactured in the good 'ol US of A, they are something of pioneers in a new/retro age. Most recently they have earned wider recognition in the Crossfit community as the sole supplier and fabricator of all things strength and steel at the Crossfit games.

If you haven't seen this event, contestants compete on Rogue pullup rigs that look like extended monkey bars for giants, sleds loaded with plates and creative endeavors such as using an orange sledgehammer to slam a block on a track a set distance for time.

Rogue has tons of great equipment for everything from Crossfit to Strongman competitions to gymnastics. All of this simply means they are a great resource for setting up an amazing home gym.

In fact, a lot of their fitness equipment is designed to fit in a garage. Taking a cue from this hardcore equipment line, here are some of our favorites and some alternatives for the budget-minded. We chose these for a full body workout in a limited space:

Kettlebells, Medicine Balls and Battling Ropes:

So the battling ropes may be tough if space is limited. However, if you have a garage, open the door and roll out these bad boys.

Used with a partner or attached to an anchor point, these are an intense workout and should last a lifetime. Unless you set them on fire or sonething…

On the other hand, kettlebells take up little space and are so versatile! These off-balance weights can build cardio, muscle and of course strength.

To start with buy 1 or 2. Add to your collection as you get stronger. The starter weight recommended for men is 40+ lbs. and for women 18-26 lbs. But you know how much you can handle. Get a solid weight you can handle to start out.

Medicine balls designed for slamming are a lot of fun and a great workout. These are easily stacked in a makeshift rig or shelf and 3 different weights goes a long way. Buy a lighter ball, 4-8 lbs. a moderate weight, 9-12 lbs. and a 14-16 lb. ball if you can handle it. Just remember, at some point a medicine ball can become too heavy and is just another weight. Be sure you can throw it and/or slam it.

Rogue offers Dynamax medicine balls (shown below,) which are arguably top of the line. Click here for some great medicine ball bargains: Medicine Balls for Workout Routines Anywhere

So there you have it! Some great workout equipment everyone should have in a hardcore home gym. Before people start screaming about power racks and pullup bars I should mention that I will be exploring these game-changers in a follow-up post. For now, get shopping and push your body to it's potential-and beyond!

Check out these great links:

Rogue Fitness

TRX and Kettlebells

They Build Muscle,Strength and Cardio and They’re Cheap and Compact?

2012-06-11T10:59:00.003-07:00

Strong enough? (xbradtc.wordpress.com)

You have to wonder about these kinds of claims. After all, what muscle building/fitness program doesn’t promise to get you into the best results of your life? I can’t think of one.

This post isn’t about a program, though. It is about compact, inexpensive equipment that works.

Enter the sandbag. Just not the ones you’re probably thinking of. Expensive sandbags built to get run over by a train and not bust a seam are great, but they cost quite a bit of money. We can get the same results with a little imagination and even less money.

Pure Homemade Sandbag

The homemade sandbag is easy to make and doesn’t cost much. Here is what you need:

Two or more small trash bags (depending on how many weight options you want.)

One sturdy duffle (small to medium, depending on weight.)

Duct tape

Sand

The process is simple.

-Divide sand into small trash bags, or put unopened sandbag in and tie it up.

-Seal opening after tying with duct tape. Place the whole thing in the second trash bag and tie around outside of bag until package is tight.

-Place inside duffle and get to work!

If you don’t have a duffle or prefer to use something extra sturdy, buy real sand bags and one of the handy canvas duffles below. Nothing beats this combo for toughness and price, and the finished product is comparable to professional sandbag system.

First, buy a set of these sandbags:

Next, choose one or more of these inexpensive, sturdy duffles:

This is great sandbag setup and an inexpensive one at that. Add to this the tough handles on these bags and they are a great alternative to spending $100-200 on a specialty bag.

The Semi-Homemade Sandbag

If you prefer lighter bags or more and easier weight changes, semi-homemade is a great option. Basically, you buy smaller industrial use sandbags and either use them by themselves, or place as many as you need inside a duffle bag.

First, choose your ready made canvas sandbag:

This option gives you professional quality industrial use sandbags that seal tight. Place as many as you need inside a small duffle or use them by themselves. Each bag holds 20 lbs. of sand, so one set gives you up to 80 lbs. to workout with in 20 lb. increments. The price? Your duffle, about $10 for sand and $20-$30 for these high quality bags. Perfect.

______________________________________________________________

The Endless Budget

The alternative to both of these options is the sandbag designed specifically for training. One of the best on the market is from Josh Henkn's sandbag fitness systems. But it will cost you. A military grade shell that holds up to 80 lbs. starts at $130.

Build Muscle, Burn Fat, Compact?

Yes! No matter which set up you choose, the sand can be removed, and anything can be used as filler. Plus, sandbags are easy to stack, which keeps them out of the way (and makes a handy chair!).

Sandbags build muscle and strength! Sand shifts, forcing your muscles to work harder to stabilize it. Your whole body gets involved, burning more calories and using more muscles.

Even better, you can take your sandbags anywhere and get a phenomenal workout.

For all of these reasons, sandbags easily make our top ten favorites for inexpensive home gym equipment. Get yours today!

p.s. You can see more about sandbags by clicking on the links below:

Whole Body Functional Training

The Best Exercise you are not Doing

Cheap and Easy Sandbags

2012-06-04T09:57:00.001-07:00

Hey You! You're an Intelligent Person, Right? Don't Believe the Hype!

Simple equipment and willpower are all you need for the body of your dreams.

Just when you thought it was safe to read mainstream fitness media (books, videos, articles, whatever) BAM!

You run into a paragraph like this:

'You can do without going to a commercial gym,
but it will take thousands of dollars to properly
outfit your home gym...working out at home
will eventually limit your exercise selection...'

NOOOOO! Don't believe the hype!

That short paragraph above was paraphrased from a best-selling trainer's book on developing the ideal male physique. A book which has a great message, by the way.

However, you can get a great workout at home, with endless variety, without spending thousands of dollars! If you are sufficiently self-motivated, you can even reach certain athletic goals.

In fact, it is my view that not only do you NOT need to spend thousands on your home gym (unless you want to) but simple, inexpansive tools can create just as many challenges that WILL stimulate muscle growth and help you build/condition your dream body, whether you are male or female.

The Valslide

Case in point, The Valslide, shown below, is deceivingly simple. How simple? It costs about thirty dollars, comes in a package a little bigger than your hand, and is basically a molded piece of pretty plastic for your feet (and hands, but we'll get to that in a minute.)

When I said deceivingly simple, this is what I meant. There are a lot of exercises you can do with these for the whole body, not just your lower body.

Exercises

The Valslide lets you slide from side to side, backwards and forwards, on carpets, tiles or any suitable surface (if you have hardwood floors, use the booties below.) If you have ever seen the massive thigh muscles of Olympic speed skaters, you have an idea of how effective a workout this is.

(Serious quads) totallycoolpix.com

But I have found this to be an excellent upper body tool as well. With the slides on your hands, planks become a full range of motion exercise that works the pectorals, anterior deltoids, lats, triceps and of course your entire core. Here is a short list I like to do:

Elephant Walkout/Caterpillar Walk (From standing, put your hands on floor and slide out as far as you can, then try to pull back to standing)
Elbow to Extended Arms Plank (Get in a regular plank position on your elbows. Slide the arms out to full extension and pull your elbows back towards your waist.)
Star Plank or Iron Cross Plank (The Star Plank is a plank with arms and legs extended out to the sides. Imagine sliding the arms together and back out to the sides with the Valslides on. Wow. The Iron Cross is the same with feet together.)

Why use sliders of any kind? Variety. Intensity. Price.

For the price, you can take your bodyweight training to the next level. Because let's face it, while there may be thousands of bodyweight exercises, sooner or later we just want something more! A toy to play with, one that adds a dimension of interest or difficulty to our workouts.

Sliders do just that, and they are perfect for the homegym, traveling workout, or for use in a gym group workout space. They are effective too, and require a small learning curve for you and your muscles, so...

Start Slow!

This is a different workout, so start slow. Do as many repetitions in slow, perfect form as you need to before picking up the pace. This is especially important when you are on your feet. You don't want a groin tear in your first slider workout!

The same is true when using sliders on your hands. The Star or Iron Cross plank and the other exercises listed above are advanced bodyweight exercises! Go into them with a slow cadence and only as far as you are comfortable with.

You Don't Need Thousands of Dollars for you Home Gym

Ok, if you are a bodybuilder, maybe you do. But simple and inexpensive equipment combined with hard work and dedication will take you very, very far towards a solid, muscular physique. One that is ready to play any sport and excel at it.

Expensive gym equipment is just not necessary unless you want it. Even the inexpensive Valslides have a cheaper alternative, and I would be remiss in not pointing it out. Enter the EZ-Move Furniture Sliders:

A four pack of slides designed to move heavy furniture on thick, plush carpet for less than $15 bucks. These are flatter and not as colorful as the Valslides, but they measure 9 3/4" inches long and 5 3/4" inches wide.

The one drawback? They don't come in green, sorry.

Don't be fooled, these simple tools are an intelligent choice. You will want to keep them in your gym bag, suit case or car at all times, right next to the resistance bands and suspension trainer!

Remember, you determine the body you will have. Your hard work and dedication is the most effective tool you have, so keep the equipment simple. Get your sliders as soon as possible and have fun!

Take a look at some great bodyweight workout routines you can do with your sliders:

Bodyweight Daily

Check out another of our favorite 'smart' choices for effective home gym equipmet that won't break the bank:

Resistance Bands for Endurance, Muscle Building and Power

Weighted Bars for Shredding your Entire Core

2012-03-22T14:52:00.001-07:00

One of the best exercises to tighten your abs and build a powerful core is standing in place and twisting from side to side. This movement is called the Russian Twist if you are seated and could be called an oblique crunch for all it does to develop these muscles. Whatever name this ab exercise goes by, it works best when holding a weight of some sort.

There are many ways to add weight to this exercise. Hold a medicine ball in both hands, use a light kettlebell or dumbbell, or the easiest way, use a weighted workout bar. You might have seen these at your local gym or the last time you were in a sporting good's store. These are straight, weighted bars from 5 to about 42 pounds, each with color-coded end caps and black rubber/foam.

Why not just pick up a barbell? For several reasons. If you workout at home, grabbing the correctly weighted bar is easier and faster than maneuvering weight plates. Then there is the comfort. Most brands make solid steel bars with smooth foam padding; the perfect way to warm up and ease into a workout. Depending on the weight you use, and your exercise goals, these bars are enough to do a complete workout routine.

One drawback to many brands is the foam bar padding. Countless reviewers noted that their new weight bar was scratched or cut easily. For this reason we recommend the Power Systems Weighted Aerobic bars. Unlike most competitors, the Power Systems bars have a durable rubberized coating, and come with a 2 year warranty.

Getting back to the 'oblique twist,' the weighted aerobics bar gives you at least three different options when performing this exercise.

1. Place the bar behind your neck, resting on your shoulders, as you do in a barbell back squat.

2. Hold the bar with both hands in front of you and arms extended.

3. Hold the bar vertically with an alternating grip.

All three versions of this exercise require the trainee to start with a slight bend in the knees, using this slight flex to initiate the twist to one side and then the other. Alternatively, use no leg or hip assistance and squeeze the twist slowly from side to side.

I once read the natural bodybuilding routine of a contestant in a local state competition. The only exercise listed for his abdominals was side-to-side twists. He used a weighted bar and did 200 repetitions almost every workout. Work your way up to that level with one of the Power Systems bars, and see if your abs don't get shredded!

Haven't tried using weighted bars yet? Now is your chance to get caught up!

Is the Stud Bar Pullup Bar the Best Deal for the Home Gym?

2012-03-08T08:11:00.000-08:00

Multiple Studbars in action.

If you have not heard of the Stud Bar pull-up bar, then let me brief you:

-Commercial grade 14 gauge steel.
-Triangulated gussets (it's put together well/very strong)
-Holds 600 pounds!
-Mounts into your ceiling joists.

This pull-up bar is the perfect addition to the garage/home gym, and is even endorsed by Greg Glassman, the founder of Crossfit. It is also showcased in photo galleries on their website in garage gyms everywhere.

The stud bar pull-up bar can be installed in ceilings from 8 to 10 feet high. It is 48" inches across and the bar diameter is 1 1/4". This is a well thought out piece of exercise equipment with a lifetime warranty, manufactured to withstand a beating and give you a great, primal workout. At under $150 dollars, it is the best value in the 'semi-permanent' pull-up bar category.

You can find more information here: Studbar Pullup Bar, or click on the link below the video:

Click here to learn more about the Studbar pullup bar.

Pullups are a great barometer for upper body strength, affecting the latissimus dorsi, biceps, wrist flexors and extensors, and even the pectorals, posterior deltoids and the abdominal wall. Don't worry if you can't do a pull-up yet, having the bar there will help you transition into one, even if you have to use a chair and do assisted pull-ups in the beginning.

If you are already proficient with pull-ups and like to do variations, including kipping pull-ups, muscle-ups and so on, your best option is a semi-permanent installation like the Studbar pull-up bar.

Visit here to see more pull-up bar options:

Home Gym Pull Up Bars

Pullup Bars for the Home Gym

Learn more about pull-ups here: Proper pull-up technique

Weighted Vests for Overall Strength and Conditioning

2012-03-02T09:11:00.000-08:00

Weighted vests are a great way to condition the whole body. Wear one while walking or jogging to increase workout intensity and burn more calories, while at the same time improving muscle mass and endurance.

Weight vests are space efficient and perfect for the home gym, and are ideal for adding resistance to bodyweight exercises, including pushups, squats, good mornings, dips and pullups. Weight can be adjusted quickly to accommodate individual users and vary workout intensity.

A 40 lb. adjustable weighted vest is an excellent training implement for soldiers preparing for deployment, as the weight simulates that of a typical field vest. It also works well for older exercisers who need to maintain bone density and muscle mass in a safe manner with minimum momentum.

While there are many vests on the market, a weighted vest that is too bulky can cause chafing and limit mobility. The ZFO sport vest solves this by contouring to the user's body. Weight goes up to 40 lbs.and the smart design is comfortable and non-chafing.

At 25-50 percent lower than lesser competitors on the market, the ZFO is a great buy, and comes with a warranty if you buy through the Amazon-linked website.

Check it out:

Visit these links for more great buys on home gym equipment:

Jungle Gym XT Suspension Trainer

Home Gym Pull Up Bars

Jump Ropes for Burning Fat and Cardio Conditioning

Resistance Bands for Increasing Power-Not Just for Powerlifters

2012-02-23T09:42:00.000-08:00

Ever heard of Westside Barbell? Louie Simmons? If you have, you are probably aware of the encyclopedic powerlifting knowledge Louie Simmons has inside his head. The owner of Westside Barbell Club in Colombus, Ohio, he developed a powerlifting training method that has turned out record breaking lifters, and drawn the attention of lifting fans everywhere.

Westside doesn’t just train powerlifters, however. Boxers and other athletes venture into his gym as well. This is where Simmons’ methods can apply to everyday fitness enthusiasts. One method in particular, the Dynamic method, utilizes relatively light weights and resistance bands to increase power through speed development.

The Westside Dynamic method attaches to the floor and the bar on the bench press, for example, and has the lifter knock out high velocity repetitions with about 50 percent of their 1 repetition maximum. The bands increase resistance at the top of the lift and increase the speed of the eccentric (downward) motion. They also apply these resistance bands to the deadlift and back squat for similar results.

Although the Westside Dynamic Effort day uses high volume and low repetitions (8 sets of 3 is common,) these resistance bands can be used as a muscle and strength building tool on their own. With resistance ratings from 10 to over 200 pounds, a resistance band can be used for everything from therapy to maximum strength efforts. Even better, they are light and can be tucked into a suitcase for a great travel workout.

For more information on resistance bands in general, check out our favorites here:

Resistance Bands for Endurance, Muscle Building an...

Or go straight to the best choice for weightlifting:

Which Resistance Bands Should you Choose?

2012-02-08T09:20:00.001-08:00

Which Resistance Bands Should you Choose?

Free Weights and Stability Balls-A Winning Strength Building Combo

2012-02-01T08:58:00.000-08:00

A stability ball is a fun toy to have around no matter where you work out. By toy I mean just that: throw it, bounce it, use it for a ground and pound speed bag, handball, etc. But the portable, relatively cheap stability ball, also known as a swiss exercise ball or just exercise ball, is also a serious muscle-building, strength enhancing gym tool. How? Just add dumbbells!

There are a lot of free weight exercises that have no place being executed on stability balls, but combine swiss ball exercises like the hip bridge with dumbbell flyes or presses, and you have an excellent core workout that makes this traditional weightlifting movement more challenging. In fact, just about every exercise done on a swiss or stability ball requires serious core activation, which means more muscle and strength, for you.

You can read all about the best free weight exercises to do on that big inflatable ball here:

Best Free Weight Workouts on a Stability Ball

Learn which swiss ball to use and choose from the best brands here:

Swiss Balls, Stability Balls, Exercise Balls

Great reference book!

Everlast and Title Speedbags and Platforms-Perfect for Home

2012-01-11T09:44:00.000-08:00

Compact home gym equipment usually means foregoing things like an Olympic-sized bench press or power rack, and certainly most weight and cardio machines are OUT.

However, almost every home gym space has room for a speedbag, and this little leather bag offers a lot of value for the money.

3 reasons we like the speed bag workouts for the home gym: Great cardio and shoulder endurance workout, inexpensive, takes up little space.

There are other benefits to doing speedbag work as well; faster hands/reflexes, improved hand-eye coordination. Don't be intimidated by installing the platform either. All you need to do is find the wall studs and screw it in, the rest is hang and hook; you should be up in 10-20 minutes.

Note: There are cheaper kits out there, so you do not have to buy everything separately. But beware, most reviewers were quick to point out the poor quality speedbags and swivels in many of these kits. Here is what you need:

This is a necessary piece of equipment so the bag can move in all directions and be free to bounce off the platform; it is also one of the best speed bag swivels available in this price range.

The TITLE speedbag platform is one of the least expensive on the market. It has one great advantage, however. 1.) It comes with a 'pro-swivel' so you can eliminate the expense of the first piece above.

For an upgraded speedbag platform, Everlast makes a highly-rated one:

Now the speedbag and gloves. You could do without the gloves, but when you start getting faster and lasting longer, you will need them to avoid blistered and scraped knuckles
! OR:

Both pairs offer a light glove for the speed bag, making it easier to catch a rhythm with faster hand movements. The Everlast leather speed bag is still one of the best in this price range. Perfect for the home gym space.

So there you have it! A great addition to the home gym for well under $200. A great way to come home after a hard day and release those built-up frustrations!

Ab Wheel Workout for a Strong, Ripped Core?

2011-12-29T10:50:00.000-08:00

The first time you try an ab wheel workout you might be a little annoyed. Not because this little tire with handles doesn't work, but because you are going to have a hard time doing it in the beginning. The ab wheel is a fantastic and simple core workout, and is a great way to develop strength in the entire region.

Get to the point where you can do a complete roll-out from standing to complete extension on the ground, and forget six-pack, start thinking eight-pack. Now of course, if your diet doesn't compliment your workouts you won't be able to see those six pack abs, but this simple piece of exercise equipment will certainly build them up.

The most basic version of the ab wheel can be purchased at a Walmart or Target for less than $15 dollars, and this works very well for basic rollout variations. However, Lifeline USA makes a beefed up version with flat pedals for your feet to expand the number of exercises you can do with this handy tool. The pedals have straps to keep your feet secure while performing rolling bear crawls, pikes and pushup pikes to name a few.

The ab wheel and the PowerWheel (from Lifeline USA) are so effective we highly recommend adding one to your home gym equipment. It's a great portable tool you will love using. Here are our picks:

The Valeo Ab Wheel gets our vote because it is basically the same as several other popular manufacturers on the market (e.g. Everlast,) but it costs a few bucks less. You may even be able to find it at your local TJ Maxx or similar discount store for a little less.

The Power Wheel is the creme de la creme of ab wheels. If you have the money, this is what you get. The sturdy larger size wheel makes a significant difference, and the foot straps open up a whole new library of exercises. A great buy at this price. Retails for about $60.

Grab an ab wheel and starting having some fun with your ab workouts again. It may even put a smile on your face.

Check out the excellent bodyweight workouts at www.bodyweightdaily.com and get in shape with simple fast workouts.

Jungle Gym XT Suspension Trainer Wall and Ceiling Anchors

2011-12-24T09:29:00.000-08:00

If you like suspension training and use the jungle gym xt, the jungle gym xt door anchors are the perfect accessory for your home gym.

These lightweight anchors are a heavy duty solution to having a permanent place to mount your jungle gym xt in your home. They are low profile and unobtrusive, and designed to be put on the ceiling or wall. For obvious reasons you will need to find the joist or stud to screw these into, but once in place, each mount hold up to 300 lbs.

Anchors are included, but like a lot of this type of equipment, you may want to pick up some heavy duty drywall or concrete anchors that self tap and can be twisted in with a screwdriver.

Are there cheaper alternative to using brand specific accessories for anchoring your suspension trainer? Sure! You could just go buy a couple of sturdy eye hooks and spend only a few bucks. Eye hooks are not unobtrusive though, and definitely not low profile. Back up into it or sideswipe it once and it is probably coming out of the wall.

So get the right anchors for your jungle gym xt. They are specially designed to hold the ends flat and when you are done with your workout, they don't look like something you hang a tool on!

Check out the jungle gym xt for yourself:

For people who know they need higher anchoring points, use the jungle gym xt with the extender straps:

Is Universal Strength Apparatus a Suspension Trainer?

2011-12-06T07:58:00.001-08:00

***See below for an important update on this product!

If you follow suspension training at all, or workout with a trx or jungle gym xt, you have probably heard of the USA.

The USA? Right, it stands for Universal Strength Apparatus.

It is essentially two narrow rope ladders with stiff handle rungs that allow you to do many of the same suspension training exercises as a trx or jungle gym.

The USA does have certain advantages however, the most notable of which is adjustment.

Because there are rungs the entire length of the suspension apparatus, there is no need to stop and adjust it to change the difficulty level or switch to another exercise.

This means exercises are easily scaled to the trainee's level as well.

This design also allows users to do suspended plyometrics, such as plyometric pushups hopping from one rung to the next, something you can't do with a trx suspension trainer or jungle gym xt.

Multiple rungs also make for quick adjustments to perform assisted pullups, as long as you don't mind having the excess ladders on either side of the arms.

Another distinct advantage related to the fixed rungs is climbing. Performing a vertical climb on the universal strength apparatus is a tough challenge when you don't use your feet.

Like other suspension training equipment, the USA is portable and light. It does have one more advantage over the competition, and that is price, always less than a hundred bucks. Check out the deal below:

UPDATE!! It would appear that the Universal Strength Apparatus is off the market as of early 2012. There is no telling if or when it will be available again, at least from Amazon. But the market never leaves a gap for long! Turns out the sport of climbing gives us a nice substitute in the Metolius 8 Step Ladder Aider.

For about the same price as the Universal Strength Apparatus, the Metolius ladders look and perform as well or better. They are designed as serious technical climbing aids, and can take any punishment your workout can provide. Plus, they come in three different colors; red, yellow or an assorted mix.

Here are the specifications for the Metolius Ladder:

-Each ladder has 8 steps.
-Nylon webbing is 1" wide.
-Steps are stiffened with Biothane to keep them open.
-For anchoring, the clip-in point is reinforced. Full strength grab loop.
-74 inches long, steps are 9 inches across.
-Super light at 11.5 oz.

The TRX Force-Better, Faster, Stronger?

2011-11-10T08:53:00.001-08:00

Fitness Anywhere, the makers of the trx suspension trainer, trx force and trx rip trainer, is an impressive company. I mean that you have to respect a business built around the concept of using nylon straps with comfortable foot cradles and handles as serious fitness equipment.

For awhile I wondered where they would continue to make their dollars when the yellow and black got beaten out by cheaper competition. Could they continue to grow on suspension training alone? Of course they also have workout dvd's and downloads. But then they came out with the TRX Force Kit. At a $20 higher price tag, customers would get an extensive workout geared for the military and an alternative to bright yellow straps. This was great, but aside from the workout, it seemed like nothing more than a different color choice from the yellow TRX suspension trainer.

Enter TRX Force 2.0 (I added the 2.0.) A redesigned, supposedly improved version of the original TRX Force. What can you do to change these simple contraptions? How can they improve? After all, a suspension trainer is a pretty straightforward device.

Well, it is their business, and they did manage to make some interesting changes. Here is a close up of the new look:

Notice the slight difference in color? The stylish carrying bag and packaging? Nice changes, plus you get the 12 week tactical conditioning program. But there are also structural changes. The first, and my favorite, are the handles. Take a look at the bottom picture. See those handles? They are made of easy to clean rubber. Nice update if they are as durable as they look.

This is also a lighter and "ultra-durable" TRX suspension trainer." What that means is the new TRX Force has no moving parts to fail, and the D rings are actually lighter and stronger. The result is a suspension trainer weighing in at only 1.5 lbs.

So change is good in this case. It's a hot new look for the TRX Force, comes with everything you see in the pictures, and it can definitely be a damn good workout.

And the price? Well, there is one change we might not like: $249, about $20 bucks higher than the last version. However, TRX has been running free shipping specials and discounts like it's already Christmas, so if you buy with free shipping, the price hasn't really changed.

Hey, speaking of free shipping and deals, click on the links below:

TRX Suspension Trainers

2011-02-21T09:04:00.000-08:00

The Best Exercise Equipment for a Lean, Muscular Body?

The TRX Suspension Trainer, made by Fitness Anywhere, has attracted a lot of attention in recent months, and their success has spawned several copycats made by different manufacturers.

The concept is fairly easy to duplicate, after all, its some strong nylon straps with a quick adjustment, comfortable handles and comfortable foot straps. Oh, don't forget the fact that it can be anchored anywhere, temporarily or permanently. But is it really worth the money? What can it do for YOU? And won't you still need other equipment?

I'm not quick to part with my money, but they advertise a no hassle guarantee. So in order to answer both of these questions, I bought my own and went to work.

Works Every Muscle

The answer to the question 'what can it do' is ...A LOT! In the same way strong and muscular gymnasts use suspended training (gymnastics ring) to build their powerful physiques, anyone can use the TRX to perform gymnastics exercises and more.

In fact, Fitness Anywhere is at the top of this industry because they've made the TRX suspension trainer easy for beginners and challenging enough for professional athletes. (One popular ad campaign features professional NFL quarterback Drew Brees being put through his paces, but he's not alone.)

When I first purchased the TRX, I had dreams of performing handstand pushups, dips and other advanced exercises. I watched the TRX instructional videos and thought it would be easy to keep up with their cardio circuits. Good thing it is easily adjustable. It took several weeks to work up to this level, and I consider myself a pretty strong athlete.

What ELSE Do I Need?

Suspension trainers are long enough to perform pushups 8 inches off the ground or high enough to do pullups when attached to a bar. They can also be adjusted to every height in between. This makes for a lot of variety and a full body workout. Once you get started with the TRX, you'll probably be asking yourself if you will ever need anything else again. The workouts are that diverse, not to mention fun.

The Price

The price of a thing is relative to its usefulness-and with all that variety we talked about, suspension trainers offer a lot of value for the money. But the TRX price is not unreasonable. Not for quality equipment, and not when compared to the cost of other common fitness expenses. Consider:

-An annual gym membership will average several hundred dollars a year.

-A decent olympic barbell set and a bench will top $300.

-A set of adjustable BowFlex dumbbells is almost four hundred.

-A standard set of adjustable weights with barbell and dumbell handles costs around $200 or less.

These are just the resistance training options. Other fitness and sports related expenses are in the same price range. So far, the TRX is right in line with the market, with one BIG advantage; you can take this anywhere, anywhere, anywhere, and still get a great workout that builds strength and muscle while helping you burn fat.

Shop the TRX Suspension Trainers at TRX Trainingor visit the links on the right.

What's Inside

So what do you get for your money? Amazing quality, but we'll get to that later. Your chosen suspension trainer, either the TRX Pro Pack,/div>

which comes with:

TRX® Suspension Training® P2 Model which features all new modular anchoring interface for faster set-up and take-down.
TRX® Door Anchor
65-minute Basic Training DVD & full-color 35 page Workout Guide
2 in-box bonus workouts: TRX Endurance Circuit and TRX Metabolic Blast
TRX storage bag
30-day, 100% satisfaction guarantee on every product.

When you consider the addition of the quality instructional exercise videos, that's a good value.

OR, for a little more money, you can get an advanced workout and the cool desert beige of the TRX Force Kit

Designed to be performed on alternating days, the TRX Force includes two programs that begin at a moderate level and crank up the training aggressively over a 12-week period.

The TRX FORCE Kit includes:

TRX Tactical Suspension Trainer (T1 Model)
TRX Tactical Door Anchor
TRX FORCE Training DVD & Military Fitness Guide

The TRX FORCE Training DVD has over 2-hours of content including two real-time workouts. And, the TRX FORCE Military Fitness Guide takes you through 12-weeks of progress workouts to build peak military performance. That's a lot of extra material for about twenty bucks.

If you are looking for a serious, comprehensive training program - look no further. This is as hardcore as it gets.

Quality

The first thing you notice when you open the shipping box is, well, the box. Fitness Anywhere, the manufacturer of TRX has made every detail finished and innovative. They use just enough packaging to get the manual, DVD and of course your suspension trainer tucked away safely.

Pull the bag cord to remove the heavy duty mesh bag containing your suspension trainer and you will notice something else. This is not just a bunch of nylon straps and foam handles. The TRX is rugged, heavy-duty from end to end.

Thick nylon with reinforced stitching, padding on the inside of the foot straps, formidable (not thin) foam grips...it really does look like something the Navy SEALs would use in the field.

Which is exactly the point. The military, professional sports organizations and strength and conditioning associations have all approved and adopted TRX suspension training to some extent.

Professional Approval

TRX is reaching the masses, and professional athletes have been featured incorporating it into their training programs, but so have professional strength and conditioning authorities like the NSCA.

This respected strength and conditioning organization has featured the TRX in their Tactical Strength and Conditioning bulletin, and the American Council on Exercise has created workouts for it as well.

This is all well and good, but are these organizations just reacting to the increasing popularity of this new category of exercise? Yes and no. Obviously they want to stay up-to-date on the latest trends, but at the same time, they realize the effectiveness of this simple product.

Make no mistake, TRX suspension training with the TRX can be challenging, and no one is exempt from this fact. At the same time, the exercises can be scaled to the beginning fitness level with ease.

Will it appeal to everyone? Replace the urge to pull huge iron off the floor or bench? Maybe not. But it provides a better solution than traditional weight lifting for a lot of sports (triathletes and tennis players, among others,) and can be done anywhere, making it easy to stay in shape on the road.

Check out the packages for yourself at: TRXTraining.com and decide on the best one for you. I recommend the TRX Pro Pack to get started. It has a reasonable price tag, comes with the door anchor, and has plenty of instructional exercise cd's to keep you busy for a few months.

To understand suspension training, you've got to try it. View the video below to get an idea of how you'll be transforming your body with suspension training exercises; then follow the links to get your own. You'll start feeling the results the next day, and seeing improvements in record time!

;

Climbing Rope Benefits for Strength and Conditioning

2011-02-16T12:08:00.000-08:00

As far as fitness equipment goes, climbing rope hardly needs an introduction. The benefits of scaling rope for strength and muscle conditioning are time tested. There was even a time when every school had a rope hanging from the ceiling in gym class.

Times have changed and most folks do not have the strength or skill to shimmy up a thick 15-30 foot rope. which is probably why this exercise tool is making a comeback. From MMA athlete training programs to specialized bodyweight training, to climbing gyms with ropes, this is fun and functional fitness at its best.

There are several techniques to getting up a rope, hand-over-hand, hand-over-hand with foot crimping, or utilizing the hands and feet simultaneously. Some people even get strong enough to climb one-handed! Rope is not cheap; a fifteen foot length with a 1 1/2" diameter thickness will run $100 dollars or more before shipping.

Choosing your rope gets even more difficult with the proliferation of so many new vendors on the market. So how do you choose? First of all, know where the rope is getting set up and how tall the ceilings are. Buy a little more than you need to allow for different climbing styles which utilize the extra slack.

Choose the right material. You want to ensure the rope will be smooth and comfortable to grip, which usually comes from properly woven grade A Manila fibers.

This is the same material used for battling ropes and in strongman competitions. Choose a diameter you can get a good grip on. 1 1/2" is normal, but thinner rope is available, down to 3/4".

Nylon and polyester fiber may be cheaper, but these materials can cause rope burns when a person slides down or hangs on for any length of time. An exception to this is the poly/dacron blends. Make sure the rope is designed for climbing and is fitted with an end cap allowing it to be hooked to a secure anchor.

One thing you can be sure of; this is a fun piece of equipment and you might want more than one of them!

TRX Suspension Trainer Review

2010-11-05T07:44:00.000-07:00

TRX Exercises and Product Overview

The TRX Suspension Trainer, made by Fitness Anywhere, has attracted a lot of attention in recent months, and their success has spawned several copycats made by different manufacturers. The concept is fairly easy to duplicate, after all, its some strong nylon straps with a quick adjustment, comfortable handles and comfortable foot straps. Oh, don't forget the fact that it can be anchored anywhere, temporarily or permanently. But is it really worth the money? What can it do for YOU? And won't you still need other equipment?

I'm not quick to part with my money, but they advertise a no hassle guarantee. So in order to answer both of these questions, I bought my own and went to work.

Works Every Muscle

What ELSE Do I Need?

The Price

Forum and video comments often have one or two complaints about the TRX price . Is it unreasonable? Not for quality equipment, and not when compared to the cost of other common fitness expenses. Consider:

-An annual gym membership will average this amount or more.

-A decent olympic barbell set and a bench will top $300.

-A set of adjustable BowFlex dumbbells is almost four hundred.

-A standard set of adjustable weights with barbell and dumbell handles costs around $200 or less.

What's Inside

So what do you get for your money? Amazing quality, but we'll get to that later. Your chosen suspension trainer, either the TRX Pro Pack,

which comes with:

TRX® Suspension Training® P2 Model which features all new modular anchoring interface for faster set-up and take-down.
TRX® Door Anchor
65-minute Basic Training DVD & full-color 35 page Workout Guide
2 in-box bonus workouts: TRX Endurance Circuit and TRX Metabolic Blast
TRX storage bag
30-day, 100% satisfaction guarantee on every product.

When you consider the addition of the quality instructional exercise videos, that's a good value.

OR, for a little more money, you can get an advanced workout and the cool desert beige of the TRX Force Kit

Designed to be performed on alternating days, the TRX Force includes two programs that begin at a moderate level and crank up the training aggressively over a 12-week period.

The TRX FORCE Kit includes:

TRX Tactical Suspension Trainer (T1 Model)
TRX Tactical Door Anchor
TRX FORCE Training DVD & Military Fitness Guide

If you are looking for a serious, comprehensive training program - look no further. This is as hardcore as it gets.

Quality

Thick nylon with reinforced stitching, padding on the inside of the foot straps, formidable (not thin) foam grips...it really does look like something the Navy SEALs would use in the field.

Which is exactly the point. The military, professional sports organizations and strength and conditioning associations have all approved and adopted TRX suspension training to some extent.

Professional Approval

TRX is reaching the masses, and professional athletes have been featured incorporating it into their training programs, but so have professional strength and conditioning authorities like the NSCA.

Make no mistake, suspension training with the TRX can be challenging, and no one is exempt from this fact. At the same time, the exercises can be scaled to the beginning fitness level with ease.

Check out the packages for yourself at: TRX Gear and decide on the best one for you. I recommend the TRX Pro Pack to get started. It has a reasonable price tag, comes with the door anchor, and has plenty of instructional exercise cd's to keep you busy for a few months.