How to integrate Kettlebells, Sandbags and the TRX Suspension Trainer

I left the typical gym last fall and began my exercise program from home with the TRX Suspension Trainer, some tubing, and a resistance ball. Honestly, I got bored with this workout very quickly but was not going back into the gym scene which I had been with for the past 27 yrs because I was totally burnt out from that. So here I am burnt out and bored…that’s when I bought a 12kg kettlebell and began doing swings, presses, and front squats with it after watching a youtube video. The workout became much more exciting, going between kettlebell and TRX exercises. It felt good to get my heart rate up to 180bpm while exhausting my muscles, this was much different from the typical gym workouts I was used to.

Shortly after this experience I bought some kettlebell DVD’s including several from Steve Cotter, Mike Mahler, Pavel, and a few others. I learned more kettlebell exercises and then got out the TRX DVD’s and manual and began an integration between the two. Kettlebells worked everything at once, while the TRX seemed to isolate the core along with a specific muscle group. At the same time someone recommended that I check out Sandbag Fitness Systems and get some sandbags to also integrate with the other 2 modalities. They were spot on as once I filled and picked up that 50 lb sandbag I was hooked and my brand was created and the workouts became beyond awesome. just watch the video I added to this article and see for yourself.

I have found that Kettlebells, TRX, and Sandbags work together so well that’s all I do for myself and teach my students and let me tell you they all LOVE it. One more thing I add as a cool down is 5-10 minutes of T’ai Chi movements as an active recovery system but not actually part of the High Intensity Workout itself.

Now, as a certified Kettlebell Instructor and TRX trainer, I have learned a lot about incorporating the 2 together. Here is s typical routine that I will use for myself and my classes:

· 5 min TRX warm up

· 30 sec kettlebell pass around right

· 30 sec kettlebell pass around left

· 30 sec double kettlebell swings

· 30 sec double overhead press alternating sides

· 60 sec snatch switching arms halfway

· 60 sec sandbag shouldering

· 60 sec sandbag clean and front squat

· 60 sec sandbag side deadlift and twist left and right

· 60 sec TRX one leg squat switching legs halfway

· 60 sec TRX upper body: row 30/chest press 30

· 30 sec TRX bicep curl

· 30 sec TRX tricep2 ext

· 30 sec TRX suspended crunch – core

· 30 sex TRX suspended pike – core

· 5 min TRX cool down and stretch

· 10 Min T’ai Chi active recovery cool down

This 20 min circuit is brutal and will work all body parts from many different angles. Advanced students cal repeat this twice if needed, however I have yet to have a student complete this and not be totally exhausted afterword. The T’ai Chi really helps to relax the body after the hard pounding of the muscles.

Be sure to check out the edited video of this exact workout