Print 
PDFPrint PDFWorkout Name: TD Fitness Foam Rolling Sequence Type: Flexibility Body Parts: Full Body Movements: Foam Rolling Sequence Difficulty: Moderate Total Time: 15 minutes Download the foam rolling sequence here. Share this:
Flexibility Series – Workout 1
December 31, 2012 by Leave a Comment
Print PDFWorkout Name: TD Fitness Stretch Sequence Type: Flexibility Body Parts: Full Body Movements: Stretch Routine Difficulty: Light to Moderate Total Time: 20 minutes Download the stretch routine here. Share this:
Minimum Time, No Equipment Training Plan
December 19, 2012 by Leave a Comment
Print PDFWhether you’re a beginner or an experienced athlete, this training plan provides four levels of intensity to choose from. It’s great for starting a new regimen, maintaining fitness during travel, or for reduced-intensity workouts as you gear up for a more intense regimen. Improve heart health, build your core, and increase strength – all [...]
The Minimalist Guide to Fitness
October 30, 2012 by Leave a Comment
Print PDF The Takeaway: If it’s difficult for you to find time for exercise, focus on these three rules to take care of your body as best you can: If there’s no time for a workout, at least stretch your muscles. When exercising several times a week, even if only for a few minutes, [...]
Strength Series – Workout 9
March 16, 2012 by Leave a Comment
Print PDF Type: Strength Body Parts: Chest, Back Movements: Horizontal Push, Horizontal Pull Difficulty: Moderate, but easily varied depending on weight and repetition Total Time: 45 minutes (5 minute warmup, 25 minutes of work, 15 minute stretching) Calories Burned: 375 Description: The chest and back pairing is a staple among those who lift weights. I like to pair the two because you [...]
Workouts – Shoulder Injury Prevention
March 3, 2012 by Leave a Comment
Print PDFIf you’ve been living weights for any period of time, you’re likely to have “tweaked” your shoulder at some point. My most serious shoulder injury came during a military deployment when I was working out twice daily, sometimes with heavy weight. I experienced overuse injuries with both of my shoulders and was forced to [...]
Core Series – Workout 6
February 27, 2012 by Leave a Comment
Print PDF Type: Core Body Parts: Core, back Difficulty: Intense Total Time: 40 minutes (5 minute warmup, 25 minutes of work, 10 minute stretch) Description: On core workout days, I’ll often place a “filler” between core exercises to keep the heart rate up and give the core muscles a short rest. Good fillers are pushups, jumping rope, and pull-ups. This [...]
High Intensity Series – Workout 1
February 23, 2012 by Leave a Comment
Print PDF Type: High intensity training Body Parts: legs, back, glutes, adductors, abductors Difficulty: Intense Total Time: 45 minutes (10 minute warmup, 30 minutes of work, 10 minute stretch) Calories Burned: 650 Description: Perform this workout with as little rest between exercises as possible. If able, jog from one exercise to the next station. Stay hydrated throughout. Workout: 4 rounds of: [...]
Strength Series – Workout 8
February 22, 2012 by Leave a Comment
Print PDF Type: Functional, Strength, Core Body Parts: Chest, Back, Core Movements: Horizontal Push, Horizontal Pull Difficulty: Light to Moderate Total Time: 35 minutes (5 minute warmup, 20 minutes of work, 10 minute stretch) Calories Burned: 550 Description: Today I used the TRX Suspension Trainer for my strength workout. If you haven’t used the TRX, it may be difficult to imagine how [...]
Core Series – Workout 5
February 20, 2012 by Leave a Comment
Print PDF Type: Core, Cardio Body Parts: Abs, hip flexors, obliques, glutes, chest Difficulty: Moderate Total Time: 90 minutes (30 minutes of cardio, 45 minute workout, 15 minute stretch) Calories Burned: 1150 Description: With some extra time today, I jogged for a leisurely pace for 30 minutes (2.5 miles). The core work was next, focusing on the lower abdominal region [...]
Strength Series – Workout 7
February 16, 2012 by Leave a Comment
Print PDF Type: Strength, Preventive Exercise Body Parts: Chest, back, shoulders, adductors, triceps Movements: Horizontal push, horizontal pull, vertical push Difficulty: Moderate Total Time: 90 minutes (15 minute warmup, 60 minutes of lifting, 15 minute stretch) Calories Burned: 980 Description: Today I worked opposing muscle groups of the chest and back. I also did a squat and press exercise with a barbell [...]
Agility Series – Workout 1
February 15, 2012 by Leave a Comment
Print PDF Type: Agility, Functional Body Parts: Legs, back (lats) Movements: Vertical Pull Difficulty: Moderate to Intense Total Time: 50 minutes (5 minute warmup, 30 minutes of work, 15 minute stretch) Calories Burned: 970 Description: At times it’s important to step out of the normal routine of weights, cardio, and core work. Agility training is not just for athletes. It provides [...]
Core Series – Workout 4
February 14, 2012 by Leave a Comment
Print PDF Type: Core Body Parts: Abdomen, lower back, obliques and transverse abs Difficulty: Moderate Total Time: 50 minutes (5 minute warmup, 30 minutes of core work, 15 minute stretch) Calories Burned: 500 Description: We used the power wheel again today to target the abs. Also used the swiss ball for lower back extensions. Rounded off the core work with [...]
Strength Series – Workout 6
February 12, 2012 by Leave a Comment
Print PDF Body Parts: Shoulders, Traps, Hip Abductors & Adductors, Back (Lats) Type: Strength, Injury Prevention Total Time: 45 minutes Description: Preventive shoulder exercises to strengthen rotator cuff and shoulder girdle. Added trap work for upper body definition. Workout: Shoulder Stability Complex on Freemotion Cable Machine (light weight) Smith machine shrugs (3 sets of 10) [...]
Strength Series – Workout 5
February 8, 2012 by Leave a Comment
Print PDF Type: Strength Difficulty: Light Body Parts: Back, Chest, Legs, Shoulders Movements: Horizontal pull, horizontal push, vertical push, quad dominant Total Time: 50 minutes (40 minutes of work, 10 minute stretching) Calories Burned: 640 Description: Worked opposing muscle groups with chest and back exercises. Added full body movement with dumbbell squat and press. Workout: [...]
Cardio Series – Workout 1
February 7, 2012 by Leave a Comment
Print PDF Type: Cardio Body Parts: Cardiovascular system, legs Total Time: 60 minutes (work 45 minutes, stretch 15 minutes) Calories Burned: 690 Description: Light to moderate cardio for time or distance. It’s important to remember that you don’t always have to “take it to the max” with your workouts. Light cardio days serve to give [...]
Interval Series – Workout 1
February 6, 2012 by Leave a Comment
Print PDF Type: Interval, core Body Parts: core, cardiovascular system Total Time: 50 minutes (work 35 minutes, stretch 15 minutes) Calories Burned: 750 Description: Interval training followed by core workout. Difficulty: Intense Workout: 20 minutes on treadmill. Match incline to the minute showing on running clock. For example, incline = 0 until 1 minute is [...]
Core Series – Workout 3
February 3, 2012 by 1 Comment
Print PDF Body Parts: Core Type: Functional, Core, Cardio Total Time: 90 minutes Calories Burned: 1060 Description: With a little extra time today, I was able to get an hour long cardio session as well as some core training with the TRX. Today’s cardio goal was duration, not distance or intensity. I alternated jogging and [...]
Strength Series – Workout 4
February 3, 2012 by Leave a Comment
Print PDF Body Parts: Lower back, hamstrings, glutes, back, quads, shoulders, chest Type: Strength, Interval Movements: Hip dominant, quad dominant, horizontal push, horizontal pull, vertical pull Total Time: 60 minutes (45 minutes workout and 15 minutes stretching) Calories Burned: 800 Description: Pressed for time and wanted to combine multiple workouts today since I’ll miss other days [...]
Core Series – Workout 2
January 29, 2012 by Leave a Comment
Print PDF Body Parts: Core Type: Core Movements: Planks, Twists Difficulty: Intense Total Time: 25 minutes Description: Focused on the core today. Focused on upright twisting movements for obliques, core and abs. Workout: Rip Punches and presses (3 sets of 20 per side). You can simulate the TRX Rip punches with a cable and bar. [...]
Strength Series – Workout 3
January 29, 2012 by Leave a Comment
Print PDF Body Parts: Cardio, Chest, Back, Legs, Shoulders Type: Strength, Interval Movements: Horizontal Push, Horizontal Pull, Hip Dominant, Vertical Push, Vertical Pull Total Time: 45 minutes Calories Burned: 800 Description: Had to combine a couple of workout due to my work schedule this week. The variety of exercises in a short period of time [...]
Strength Series – Workout 2
January 29, 2012 by Leave a Comment
Print PDF Body Parts: Chest, Back Type: Strength Total Time: 20 minutes Description: I often pair opposing muscle groups to maintain symmetry and save time in the gym. (One set of muscles can rest while another set is working.) Because I was pressed for time today, I balanced this workout with a horizontal pushing movement (bench [...]
Core Series – Workout 1
January 29, 2012 by Leave a Comment
Print PDF Body Parts: Core, Glutes, Lats, Type: Functional, Core Difficulty: Intense Total Time: 30 minutes Description: Today we tested the newest addition to the TD Fitness equipment arsenal, the Power Wheel. This was our first time using it, and we loved it! It was a great core workout. We didn’t have a lot of [...]
Strength Series – Workout 1
January 17, 2012 by Leave a Comment
Print PDF Body Parts: Shoulders, Traps, Biceps, Triceps Type: Strength, Preventive Exercise Total Time: 45 minutes Description: Preventive shoulder exercises to strengthen rotator cuff and shoulder girdle. Added trap work for upper body definition. Although I typically omit “finishing” exercises like bicep curls and tricep extensions, I’ve added more recently to work on arm definition. [...]
Follow TD Fitness