Fitworkz Instructional Series: TRX Pike

Form Cues: Using TRX bands, place your feet in the TRX handles. Place hands underneath the shoulders. Set up in a push-up position. Bring your hips up into the air, keeping your knees straight, causing your feet to be brought in to your body towards your arms. Slowly bring your hips back down to the starting position. Repeat.

Posture Cues: Keep lower back, arms and legs straight, then fold in half!

Breathing Cues: Exhale while folding in half, inhale while returning to the starting position.

Modifications: Perform on flat ground or use floor sliders.

FitWorkz is the largest 24 hour training facility in DeKalb.  FitWorkz offers 15,000 square feet of exercise equipment and space.  There is never a wait for equipment and plenty of parking.  Being open 24 hours 7 days a week allows members to train when their time allows.

FitWorkz is a hybrid training gym offering cardio, machines, and free weights including 4 sets of dumbbells, squat racks and more! Plus there is over 3,000 square feet of functional training space offering bumper plates, Rogue rack, tires, kettlebells, TRX and MORE!

Eat by Color nutrition is not a diet and teaches interested members how to make better food choices.  There are no counting calories, points, macros or anything else with Eat by Color.  Get your copy of Eat by Color on Amazon Today!

Get access to training and coaching for as little as $8 a workout or less.  Many training membership options are available.

Subscribe to this channel and take advantage of the more than 1,500 videos on nutrition, exercise, motivation and more!

#FitWorkzDeKalb#EatbyColor FitWorkz.comEatbyColor.com

Ray Binkowski is the Owner of Fitworkz, DeKalb, a 24 hour hybrid fitness training center, author of several fitness and health books and the producer and host of the OCB Midwest States bodybuilding and fitness competition.  Most importantly to us, he is an expert on functional fitness that has consulted military, law enforcement, tactical entities, professional athletes and people from all walks of life to optimizing their physical readiness and capabilities.  He holds a Bachelor of Science in Mechanical Engineering from Northern Illinois University and various fitness certifications.  He is also a husband, father and loyal dog owner who doesn’t appreciate clowns.

Fitworkz Instructional Series: Dumbbell Reverse Flys

Form Cues: Begin standing against a wall, drop down into a partial squat, stopping at a 90' bend. Place weight on legs, reach arms out in front of you or place arms out in T position.

Posture Cues: Keep lower back straight, core stable. Make sure feet are facing forward (slight outward position is okay) Keep arms straight.

Breathing: Rhythmic Breathing. Inhale when lowering the dumbbells, exhale when pulling weight upwards and back.

Modifications: Remove weight, change arm position.

FitWorkz is the largest 24 hour training facility in DeKalb.  FitWorkz offers 15,000 square feet of exercise equipment and space.  There is never a wait for equipment and plenty of parking.  Being open 24 hours 7 days a week allows members to train when their time allows.

FitWorkz is a hybrid training gym offering cardio, machines, and free weights including 4 sets of dumbbells, squat racks and more! Plus there is over 3,000 square feet of functional training space offering bumper plates, Rogue rack, tires, kettlebells, TRX and MORE!

Eat by Color nutrition is not a diet and teaches interested members how to make better food choices.  There are no counting calories, points, macros or anything else with Eat by Color.  Get your copy of Eat by Color on Amazon Today!

Get access to training and coaching for as little as $8 a workout or less.  Many training membership options are available.

Subscribe to this channel and take advantage of the more than 1,500 videos on nutrition, exercise, motivation and more!

#FitWorkzDeKalb#EatbyColor FitWorkz.comEatbyColor.com

Ray Binkowski is the Owner of Fitworkz, DeKalb, a 24 hour hybrid fitness training center, author of several fitness and health books and the producer and host of the OCB Midwest States bodybuilding and fitness competition.  Most importantly to us, he is an expert on functional fitness that has consulted military, law enforcement, tactical entities, professional athletes and people from all walks of life to optimizing their physical readiness and capabilities.  He holds a Bachelor of Science in Mechanical Engineering from Northern Illinois University and various fitness certifications.  He is also a husband, father and loyal dog owner who doesn’t appreciate clowns.

Fitworkz Instructional Series: Speed Squats

Form Cues: With arms in front of you, squat up and down at a fast pace. Remember to go all the way down and all the way up.

Posture Cues: Push hips back, get glutes as low to the ground as possible. Always keep back straight and a tight core during all parts of the motion, lower the body with the knees!

Breathing Cues: Inhale on the lowering phase, exhale on the upward phase of the squat.

Modifications: TRX squat, bodyweight squat, single leg squat, bosu squat, goblet squat Misc: 90 degrees or bust!!! Don't bend at the midline, drop those knees low!!!

FitWorkz is the largest 24 hour training facility in DeKalb.  FitWorkz offers 15,000 square feet of exercise equipment and space.  There is never a wait for equipment and plenty of parking.  Being open 24 hours 7 days a week allows members to train when their time allows.

FitWorkz is a hybrid training gym offering cardio, machines, and free weights including 4 sets of dumbbells, squat racks and more! Plus there is over 3,000 square feet of functional training space offering bumper plates, Rogue rack, tires, kettlebells, TRX and MORE!

Eat by Color nutrition is not a diet and teaches interested members how to make better food choices.  There are no counting calories, points, macros or anything else with Eat by Color.  Get your copy of Eat by Color on Amazon Today!

Get access to training and coaching for as little as $8 a workout or less.  Many training membership options are available.

Subscribe to this channel and take advantage of the more than 1,500 videos on nutrition, exercise, motivation and more!

#FitWorkzDeKalb#EatbyColor FitWorkz.comEatbyColor.com

Ray Binkowski is the Owner of Fitworkz, DeKalb, a 24 hour hybrid fitness training center, author of several fitness and health books and the producer and host of the OCB Midwest States bodybuilding and fitness competition.  Most importantly to us, he is an expert on functional fitness that has consulted military, law enforcement, tactical entities, professional athletes and people from all walks of life to optimizing their physical readiness and capabilities.  He holds a Bachelor of Science in Mechanical Engineering from Northern Illinois University and various fitness certifications.  He is also a husband, father and loyal dog owner who doesn’t appreciate clowns.

Fitworkz Instructional Series: TRX Dips

Form Cues: Starting with your butt on the ground, reach behind and grab handles with a neutral grip. Slowly extend your arms and propel yourself upward until your arms are straight.

Posture Cues: Keep your feet on the ground, knees slightly bent, lower back and core nice and straight.

Breathing Cues: Inhale on way down, exhale on way up

Modifications: Dips can be performed using a box of varying height, or can be performed with an actual "dip" bar.

Misc: "keep your elbows as still as possible, drive through the hinge and straighten your arms"

FitWorkz is the largest 24 hour training facility in DeKalb.  FitWorkz offers 15,000 square feet of exercise equipment and space.  There is never a wait for equipment and plenty of parking.  Being open 24 hours 7 days a week allows members to train when their time allows.

FitWorkz is a hybrid training gym offering cardio, machines, and free weights including 4 sets of dumbells, squat racks and more! Plus there is over 3,000 square feet of functional training space offering bumper plates, Rogue rack, tires, kettlebells, TRX and MORE!

Eat by Color nutrition is not a diet and teaches interested members how to make better food choices.  There is no counting calories, points, macros or anything else with Eat by Color.  Get your copy of Eat by Color on Amazon Today!

Get access to training and coaching for as little as $8 a workout or less.  Many training membership options are available.

Subscribe to this channel and take advantage of the more than 1,500 videos on nutrition, exercise, motivation and more!

#FitWorkzDeKalb#EatbyColor FitWorkz.comEatbyColor.com

Ray Binkowski is the Owner of Fitworkz, DeKalb, a 24 hour hybrid fitness training center, author of several fitness and health books and the producer and host of the OCB Midwest States bodybuilding and fitness competition.  Most importantly to us, he is an expert on functional fitness that has consulted military, law enforcement, tactical entities, professional athletes and people from all walks of life to optimizing their physical readiness and capabilities.  He holds a Bachelor of Science in Mechanical Engineering from Northern Illinois University and various fitness certifications.  He is also a husband, father and loyal dog owner who does not appreciate clowns.

Fitworkz Instructional Series: TRX Dips