TRX RIP Trainer Dynamic Warmup Exercises

Here's a Dynamic Warmup using the TRX RIP Trainer Basic Kit! Buy Your TRX RIP Trainer Here: My Home Gym Equipment Store - TRXtraining - Indo Board - Blog: /



Dynamic Warmup

Let’s talk warmup.  Today we are going to lead you through a dynamic warmup which has 3 goals.

Goals of Dynamic Warmup

1. get your nervous system activated and ready to move

2. get blood flowing to your muscles and warm them up so they are elastic

3. get your body to start the cycles of breaking down fuel stores and get your energy systems ready to provide long term energy for exercise.  

Also, if you are focusing on a certain body part to exercise, focus more of your dynamic warmup on that area.

This will help you avoid injuries, perform better and perform longer.  Without a proper warmup you will begin your exercise routine on cold, stiff muscles and if you start pushing large loads right away you can not only strain muscles, you can also produce lots of lactic acid in the muscles which can effect the longevity of your performance.



Labor Day Spicy BBQ Chicken Recipe

Check Out My NEW webstore!  Where You can buy TRX Training Equipment, Indo Boards, and other Home Gym Equipment!

 Ah, labor day.  Yes, last chance to play before it’s back to work/school/weather change/ and I think that calls for a killer barbeque recipe for your last chance summer cookout.  OF course since I have this recipe on my channel it will be healthy but I promise you it will taste really good.  

So we are going to grill a light, spicy, and flavorful chicken breast and place it on a bed of cucumbers and tomatoes, and top the chicken with some avocado slices and a flavorful lemon Garlic sauce.  

So I filleted the chicken - or sliced in half to make it a bit thinner.  Now we are going to marinate it in ...


2 diced Jalapeno’s or Serrano Peppers

2 pressed Garlic Clove

1 fresh squeezed Lemon

¼ teaspoon cumin

¼ Teaspoon paprika

¼ teaspoon black pepper

Marinate for 20 minutes to an hour and while the chicken is marinating, we are going to make a lemon garlic sauce that is soooo tasty.  For that, we are just going to put a whole bunch of garlic cloves in the vitamix and add a squeezed lemon, a drizzle of olive oil, and about a teaspoon of sea salt.  Im planning on making a little extra and freezing some of this sauce.  I think it blends better when you make a little more.

Place on a bed of Sliced cucumber flat and sliced tomatoes.  Top with Sliced Avocado and my super special garlic sauce.





IDEA World 2013 Fitness Convention

Idea and Fitness, Idea Fitness Convention, Idea Convention, Idea world, World Fitness Idea, idea conference, idea fitness conference, idea fitness journal, ace fitness, Jon Ham, Fitness On The Run, fitnesstrainingbyjon,



Grilled Halibut Recipe | Cedar Plank Halibut

Pineapple Mango Salsa:

1 cup chopped pineapple

1 cup chopped mango

2 chopped Green onions

½ cup thinly chopped red bell pepper

1-2 Jalapenos- chopped

1 tablespoons olive oil

2 limes, juiced

Sea Salt and Pepper to taste

Mix these up real well and now to our Halibut.  

Grilled Halibut

Rub with a little extra virgin Olive Oil, Sea Salt and Pepper and we are going to grill it with the skin down, touching the cedar plank

Grill on a cedar plank (soak the plank for at least 2 hrs).  Grill for about 20 minutes.  No need to rotate the fish.  




Hanging Leg Raises | Toes To Bar

Hanging Leg Raises, Leg Raises Abs, Hanging Knee Raises, reverse crunch, crossfit, toes to bar, knees to bar, crossfit exercises, crossfit workout, wod crossfit, crossfit training, Jon Ham, Fitness On The Run, Fitnesstrainingbyjon



Bulgarian Split Squat Combo

Here’s a killer exercise I do with my home training clients that is a challenge to your whole body. Especially your Butt, legs, shoulders and even your balance. It’s a modification to the Bulgarian Split squat by adding a biceps curl and a shoulder press with dumbbells. So, let’s break it down.



Simple, Healthy Egg Frittata Recipe

One of the keys to eating successfully is to have quick and healthy meals that you can fall back on when life is crazy busy and you need to put a meal together in 30 minutes or less. One of my favorites is a baked egg and veggie frittata. I love this dish because I usually have everything I need on hand and everyone in the family loves it, even my almost 2 year old! To start, chop all your veggies for the frittata. I have 3 green onions, 1/2 of a red bell pepper, and about 1 cup chopped, fresh spinach. Dude, who even eats spinach from a can? Really. Pour your veggies into a greased baking pan or quiche pan. I have greased my pan with a bit of butter. Crack open and whisk 6 eggs. I prefer to use pastured eggs, which are known to contain the highest levels of vitamins and healthy Omega 3 fatty acids. I purchase mine from a local farmer’s market. Add a bit of sea salt and black pepper to the eggs. Dump your eggs into your baking pan. It should fill the pan about ½, to 2/3 full. If you fill the pan too high, it may be difficult to get the center to cook properly. Place the pan in the oven for about 20 minutes at 350 degrees. Every oven cooks differently, so keep an eye on your frittata to make sure it is not burning. Insert a knife into the middle to make sure it is cooked completely.



How To Hold A Handstand On Gymnastics Rings

Here's a very advanced tutorial on how to Hold a Handstand On Gymnastics Rings.  

I had an audience member ask me how he could learn how to do a handstand on Gymnastics rings which is really stinkin’ difficult because in case you haven’t noticed, rings, unlike bars or the Ground, are not stable.  Which makes it impossible to do a handstand on them... If your handstand isn’t fundamentally correct.  Just as in my how to hold a handstand video, I explained how it all comes down to posture, practice, and some strength.  This is even more important when on the unstable rings.  What if you were trying to stand on rings and balance on your feet???  You better have some solid posture or else you would fall, right?  So what makes standing on your hands on the rings any different?  Nothing.  Except your arms are not as strong as your legs, you can grip the rings better with your hands than your feet... and your face won’t get all red if you are standing on your feet... and you better have a really good handstand to even attempt this...

Once your handstand is competent on the floor, and you can hold it for a while, like more than 30 seconds, then you can try on the rings.  Make sure you have a mat or something underneath you in case you fall over... not like me with a solid concrete floor underneath me.  To start, you can wrap your feet around the rings straps for balance until you get your bearings, then as you become more comfortable, move your feet to just barely touching the inside of the rings straps.  Remember what I said in my how to hold a handstand video about pushing up and getting rid of any shoulder angle?  yah, this is critically important.  You need to extend and push on those rings and make your body as tall as possible.  Also, you’ll want to turn the rings out so your arms don’t brush the straps and try to keep your arms locked out.  In gymnastics, bent arms and touching the straps are a deduction.  Bad.  You can adjust your balance using your wrists, and even your shoulders can planche forward to adjust your balance if needed.  

If you are not there yet and not quite ready for the rings, I recommend practicing handstands against a wall, and even one arm handstands against a wall.  This will help improve your handstand and get you ready for holding it longer on the ground.  Also, handstand pushups and presses are a great thing to practice and will make your handstand better over time.  To help you get rid of that shoulder angle, make sure you regularly stretch your lats and everything else by hanging on a bar.  Also, actively strengthening your scaption muscles is a great idea.  You can do TRX Letter I’s for that - which will also help your reverse hecht for you gymnasts out there.  

Video Link - 



1 Comment

DIET BET For Motivation and Accountability with!

DietBet, Diet Bet, Diet Plan, Weight Loss Diet, Weight Loss Bet, Diet Pills, best diet, healthy diet, healthy diet plan, HCG, HCG Diet, Gluten Free Diet, Paleo Diet, Paleo, Best Diet, Detox Diet, Mediterranean Diet, Jon Ham, Fitness On The Run, Fitnesstrainingbyjon, dukan diet, ducan diet, dukan recipes, weight loss recipes,

1 Comment


How To Make Healthy Mango Salad Dressing

Jon’s Mango Salad Dressing


1 Tablespoon Local Organic Honey

¼ Teaspoon Black Pepper

¼ Teaspoon Sea Salt

1 Garlic Clove

½ Squeezed lime

¼ Teaspoon Cayenne Pepper

Small Chunk Fresh Ginger Root

1 Tablespoon of Cold Pressed Olive Oil

Arugula Salad with Cherry Tomatoes, cucumber, avocado, Carrots, Red Bell Peppers