#MovementMonday: Freestyle HIIT with Michelle Vahey

#MovementMonday: Freestyle HIIT with Michelle Vahey

No TRX? No problem! Michelle is back, this time with an anywhere, anytime circuit…

This post comes to you from TRX instructor and co-founder of VIDA Performance Michelle Vahey.

Note: For this HIIT workout ( high intensity interval training) you will do a 40/20 split. 40 sec on 20 sec rest  (30 to 60 second rest between rounds) 3 rounds total. 

It’s only 20 minutes so keep the intensity high!!

LUNGE JUMPS 

Make sue when you are on the lunge that both legs are 90 degrees. Dont let your front knee pass your toes, use your arms to help you jump and keep alternating the legs as you land with both feet at the same time. Torso remains up right, shoulders and hips remain aligned.

WIDE LEGGED BURPEE 

 Make sure to land on a wide squat position, with your torso up. this type of burpee will work your back side.

PLIÉ SQUAT JUMPS WITH HEEL TAP

Keep legs wide to work your inner thighs. Make sure your knees bend towards your middle toe. Tap your heels on the jump and land softly on plié squat.
 

SURVIVORS 

 Start on a low plank making sure your shoulders stay right over your elbows. Keep legs , core and gluts engaged the entire time. One arm at a time extend to a high plank making sure your hips stay parallel at all times. Lower yourself to a low plank, alternating arms.

PUSH UP TO SIDE PLANK

Starting on high plank push up position, lower yourself leading with your chest bringing the hips with you, as you push up you will rotate to a side plank, come back to high plank and repeat. Alternating sides.

Goal is to keep spinal stability (don’t let head hang or hips sag)

SKATERS

Jumping laterally land and hold for balance for a few seconds then jump to the other side. Keep torso from collapsing and maintain a flat back. Power comes from the inner thigh.

V Ups With ALTERNATING LEGS

Start by Laying on your back arms over your head. Using your tummy muscles sit up to create a V tapping your right hand to left toes. Go back to starting point and repeat alternating legs. Stay long and tall the entire time. Don’t round your lower back. Find your sit-bones when you come up.

BICYCLE CRUNCHES 

 Starting on your back bring hands behind your head open elbows wide. Press head into your hands and keep chin  parallel (don’t let chin collapse towards your chest) maintain your core engaged as you lift your legs and chest and bicycle right shoulder towards left knee and switch back and forth. Goal is to keep Chest nice and open don’t let elbow collapse in and don’t compromise your lower back by rounding. Don’t forget to breathe
+ Want more from Michelle? Find #MovementMonday routines here! 

 

Free People Blog

#MovementMonday: Freestyle HIIT with Michelle Vahey

#MovementMonday: Freestyle HIIT with Michelle Vahey

No TRX? No problem! Michelle is back, this time with an anywhere, anytime circuit…

This post comes to you from TRX instructor and co-founder of VIDA Performance Michelle Vahey.

Note: For this HIIT workout (High Intensity Interval Training) you will do a 40/20 split — 40 sec on 20 sec rest  (30- to 60-second rest between rounds), 3 rounds total. 

The routine is only 20 minutes, so keep the intensity high!!

LUNGE JUMPS 

Make sure, when you are on the lunge, that both legs are 90 degrees. Dont let your front knee pass your toes, use your arms to help you jump and keep alternating legs as you land with both feet at the same time. Torso remains upright, shoulders and hips remain aligned.

WIDE LEGGED BURPEE 

 Make sure to land on a wide-squat position, with your torso up. This type of burpee will work your back side.

PLIÉ SQUAT JUMPS WITH HEEL TAP

Keep legs wide to work your inner thighs. Make sure your knees bend towards your middle toe. Tap your heels on the jump and land softly on plié squat.
 

SURVIVORS 

Start on a low plank, making sure your shoulders stay right over your elbows. Keep legs, core and glutes engaged the entire time. With one arm at a time, extend to a high plank, making sure your hips stay parallel at all times. Lower yourself to a low plank, alternating arms.

PUSHUP TO SIDE PLANK

Starting on high plank pushup position, lower yourself leading with your chest, bringing the hips with you. As you push up you will rotate to a side plank. Come back to high plank and repeat. Alternate sides.

Goal is to keep spinal stability (don’t let head hang or hips sag).

SKATERS

Jumping laterally, land and hold for balance for a few seconds, then jump to the other side. Keep torso from collapsing and maintain a flat back. Power comes from the inner thigh.

V UPS With ALTERNATING LEGS

Start by laying on your back ,arms over your head. Using your tummy muscles, sit up to create a V, tapping your right hand to left toes. Go back to starting point and repeat, alternating legs. Stay long and tall the entire time. Don’t round your lower back. Find your sit-bones when you come up.

BICYCLE CRUNCHES 

Starting on your back, bring hands behind your head. Open elbows wide. Press head into your hands and keep chin parallel (don’t let chin collapse towards your chest). Maintain your core engaged as you lift your legs and chest and bicycle right shoulder towards left knee and switch back and forth. Goal is to keep chest nice and open. Don’t let elbow collapse in and don’t compromise your lower back by rounding. Don’t forget to breathe.
+ Want more from Michelle? Find #MovementMonday routines here! 

 

Free People Blog

#MovementMonday: TRX Arms with Michelle Vahey

#MovementMonday: TRX Arms with Michelle Vahey

TRX is back — this week, Michelle is tackling arms! We think you’ll want to follow suit…

This post comes to you from TRX instructor and co-founder of VIDA Performance Michelle Vahey, who will be introducing us to new workouts all month long! 

Note: For each exercise, aim to do 10-15 reps of each, 1- 3 rounds.

TRX Y DELTOID FLY; 10-15 reps

Stand with your feet together (harder) or apart (easier), arms pulled back to a Y position, tension on the TRX, palms forward. Lower body, keep arms straight, return to start position by slowly extending arms. Try not to bend the arms and keep your body on a plank position.

TRX ROW; 10-15 reps

Start by pulling your shoulders down and back, bend elbows, palms facing each other, hands besides chest. Walk your feet towards the anchor point until there is a squeeze on the back. Lower your body down by extending your arms but don’t protract your shoulder blades. Maintain plank position. Return, pull body toward anchor point by driving elbows beside body.

 

TRX BICEP CURL; 10-15 reps

Start by bending your elbows higher than your shoulders with pinkies aligned to temples. Walk your feet towards anchor point until you feel a squeeze in the biceps. Lower body down until arms are fully extended, maintain plank. Pull body toward anchor point by bringing pinkies to temples. Elbows remain high, eyes on anchor point.

TRX SWIMMER PULL; 10-15 reps

Start with hands besides hips, palms back, tension on the TRX. Offset your feet. Lower body down, keep arms extended, maintain plank. Pull on handles, drive palms back, maintain plank.

TRX TRICEP PRESS; 10-15 reps

Stand facing away from the anchor point. Extend arms in front of shoulders, palms down. Choose appropriate foot stance, keeping in mind that the closer your feet are to the anchor point, the harder this may be. Keep elbows up and stationary, lower body down until thumbs are next to temples. Drive through palms to extend the arms while maintaining plank.

TRX CHEST PRESS; 10-15 reps

Start facing away from the anchor point. Extend arms in front of shoulders, and choose your foot stance. Maintain plank as you lower body down by bending elbows 90 degrees. Drive through the palms while squeezing the chest, maintain plank position at all times.

+ Check back next Monday for more from Michelle, and check out other #MovementMonday routines here! 

Free People Blog

#MovementMonday: TRX Abs with Michelle Vahey

#MovementMonday: TRX Abs with Michelle Vahey

New season, new you! Welcoming TRX into your fitness routine…

This post comes to you from TRX instructor and co-founder of VIDA Performance Michelle Vahey, who will be introducing us to new workout series all month long! 

TRX SIDE PLANK WITH ROTATION

Start by suspending your feet on to the straps. Make sure your feet are dorsi flexed (toes towards your shins) at all times, your legs and core are active and engaged. To start the rotation make sure your elbow is right under your shoulder and begin lifting your hips as you rotate your chest to face down parallel to the ground and your toes will face downwards to the ground, forming a V shape with your body. Return to the side plank and repeat.

BODY SAW WITH KNEE TUCK

Start with feet suspended and dorsi flexed (as if you where standing on the ground), elbows directly underneath your shoulders. Begin the saw by pulling feet back so shoulders move away from your elbows, important to keep squeezing your gluteus  AT ALL TIMES to protect your lower back. Make sure you don’t sag your hips. As the feet come back toward the starting point,  bring the knees in towards your chest and lift the hips to create a crunch. Extend legs back to initial plank and repeat.

TRX PIKE

Make sure that you dorsi flex your feet while suspended on your plank. Squeeze your gluteus and make sure your hands are directly underneath your shoulders. To begin the pike press the feet on the straps using your leg strength and begin to lift your hips up to the ceiling, creating a V shape with your body while your head naturally will end in between your biceps. Release back to your strong plank, repeat.

TRX OBLIQUE KNEELING ROLL OUT

Start directly underneath the anchor point, facing away from it. Kneel sideways and then turn your torso so your shoulders are parallel to the ground. Start rolling forward, leading with your front hip. Make sure your arms stay straight and never allow biceps to roll out past your ears. Inhale on the roll out and exhale on the roll in. Keep core engaged at all times. Repeat.

TRX SUPINE LEG DROP

Begin by extending your straps about 3 inches from the ground. Lay on your back with your head underneath the anchor point and your feet going away from the anchor point. Press your hands on the cradles with your arms straight by your hips. Press your hands on the cradles as you lift both legs up and lower slowly using your core.
+ Check back next Monday for more from Michelle and check out other #MovementMonday routines here! 

 

Free People Blog