SteelBell and TRX Tabata Circuit Part 1
Hyper Training Lab #36
Set-Up: The SteelBell and TRX tabata circuit requires two SteelBells, one lighter SteelBell (10-15% of your body weight) and one heavier SteelBell (20-30% of your body weightI), and a TRX Suspension trainer. You will need to be in a space that you can safely anchor the TRX suspension trainer. The tabata circuit is a timed workout, so you will also need a stop watch of some sort.
Repetitions/Rounds: This tabata circuit consists of four exercises – you will do 20 seconds of work followed by 10 seconds of rest and repeat the entire circuit twice.
SteelBell and TRX Tabata Exercises in Video
SteelBell Blast Off
Begin by holding the lighter-weight SteeBell with both arms, hugging it to your chest. Step backwards into a lunge and be sure to form a 90 degree angle in the back and front knee. After you lunge backwards, step forward with the lunging knee and bring your knee up to waist level. Lunge backwards on one leg for 20 seconds, rest for 10 seconds and then repeat the same movement on the other leg. This exercise works to improve your balance, coordination and lower-body strength.
TRX Suspension Pulls
Begin by grabbing both handles on the TRX Suspension trainer and get in a suspended plank position. Make sure to keep your body tight and flat with your arms extended in front of you. The closer you stand to the TRX anchor point, the more difficult the exercise will be, and the farther away you stand, the easier it becomes. Pull your chest up to your hands and then lower back down to plank position. Repeat this exercise for 20 seconds, rest for 10 and then move onto the next exercise.
*Caution: Be sure you anchor your TRX Suspension Trainer to a wall or object that is stable and will be able to withstand the exercise.
For this exercise you can use the lighter or heavier SteelBell depending on your strength level. Start by getting in a plank position, hands and feet shoulder width apart and place the SteelBell in-between your hands. Flip the SteelBell side-to-side with each hand. You also have the option to flip the SteelBell front to back. Try to keep the hips as stable as possible. This exercise is great for shoulder stabilization and building core strength. Do this exercise for 20 seconds, take 10 seconds of rest and then move on to the last exercise.
SteelBell Kettlebell Swing
For this exercise you can either use the lighter or heavier SteelBell depending on your strength level. Grip the SteelBell with both hands and reach back through your legs and then swing it forward up to chest level. Be sure to drive the hips back and then snap forward while swinging the SteelBell upwards. Keep your back straight and just hinge at the hips. Repeat this exercise for 20 seconds, take 10 seconds of rest and then repeat the entire circuit once more.
Targeted Muscle Groups:
- Increase grip, wrist and forearm strength
- Posterior chain muscles
- Shoulders, biceps and back
Ideal Exercises for Those Training to:
- Build total body strength – upper body, lower body and core
- Burn calories in a short period of time
- Improve balance and coordination
- Improve overall fitness and endurance
For the SteelBell and TRX tabata circuit, we recommend using two SteelBells, one that is 10-15% of your body weight and another that is 20-30% of your body weight. Additionally, we recommend using the TRX Suspension trainer for the TRX Suspension Pulls exercise.
The SteelBell is different from the SandBell in that it’s filled with steel shot, which is much heavier and denser than the sand inside the SandBell. Thus, the weight inside the Bell moves and accelerates faster and with more force than the SandBell. The faster acceleration of the SteelBell will require you to exert more energy to control the SteelBell exercises. These exercises can also be done using the SandBell.
We recommend using the SandBell and SteelBell for this circuit because these tools are safe, durable and work grip, wrist and forearm strength. Because you must grip into the Sand/SteelBell to hold onto the Bell, you are working grip, wrist and forearm muscles with every exercise in addition to the targeted muscle groups.
To make these exercises even more challenging, add on the 5 lb. Hyper Vest SXY (for woman, seen in the video on Jordan) or the 5 lb. Hyper Vest FIT (for men). Loading the body with extra weight will cause it to use more energy to complete the exercises and make the workout more strength and cardiovascular challenging.
These exercises and weights are recommendations and should not be completed if you have any pain or ailments in your grip, arm, shoulder, core or back. Hyper Training Lab exercises are designed to get you healthy, toned and fit. We don’t encourage over-training or strenuous exercising that leads to injury.
Featured in the Video:
Master Trainer Jim Bell and Jordan Pratt, wearing the 5 lb. Hyper Vest SXY, which will hit Hyperwear shelves in September 2012! To be the first to purchase the Hyper Vest FIT or SXY, sign up here for email updates on the official release date!
For more SandBell training videos
- SandBell Exercises for Brazilian Jiu Jitsu
- SandBell Cross Training Circuit
- Progressive Push-Ups with the SandBell
- Total Body Partner Circuit
- Arms and Abs Metabolic Circuit
- Upright Row Variations
- SandBell Total Body Challenge
- Strength to Stability with Transition
- Partner Toss Circuit
- Speed, Strength and Linear Movement
- High Intensity Leg Circuit
- Core Strength Challenge with One-Sided Load
- Total Body Combination Movements
- Metabolic Circuit for Lower Body
- SandBell Partner Circuit
- Conditioning Circuit with Upper Body Movements
- Super Sets with Strength to Power for Athletes
- Superset Workouts for Athletes
- Circuit Training Part 4
- Circuit Training Part 3
- Circuit Training Part 2
- Circuit Training Part 1