FitRig Workout Tips
FitRIGS are all the rage right now. Every health club and private gym getting a refresh is installing one. I’ve been told by clients and students that they look quite intimidating which is completely understandable. The great news is they’re for everyone and here are a few FitRIG functional training options that work for all levels along with 2 videos so you can see all the FitRig workout possibilities!
FitRIG Workout for Strength, Endurance, and Fat Burn
Movement Prep Circuit
Suspension Trainer Letter Drills - W T I and Y in order of difficulty
Suspension Row Variations
Incline Push-Up Plank Knee-in
Step Up with Abduction
Movement prep is essential for a great workout especially if you’re going to use a fitrig that offers dynamic movement options requiring your own stabilizing muscles. Usually 8-10 repetitions of each move listed is perfect but if you need to improve mobility or stability considerably then try two sets of this circuit. It will take 5-10 minutes of your workout and so worth it considering you’ll move better and decrease your risk of injury.
Strength Circuit
Landmine Squat
Superband Hip Hinge Deadlift w/Medicine Ball
Kettlebell Single Arm Row
Incline Push-Up Step-Up Combo
This quick strength circuit includes 5 of the 7 essential movement patterns necessary for a healthy, strong, fit body. You just can’t go wrong with a squat, bend, pull, push, lunge routine. Try 8-12 repetitions of each move with little to no breaks in between exercises. After 1 round take a 60 second break and then repeat 1-2 more times. One round is a good start. Two rounds means you’re improving and 3 rounds means you’re almost ready to take it to the next level with the next circuit. Need help with functional training? Book a session with me on this page.
Battle Ropes *optional
Goddess Stance Snakes
Big Wave Squat *2 hands 1 handle
Reverse Lunge Twist *alternating or unilateral
Yes, battle ropes are for everyone, especially clients who don’t perceive themselves as very athletic or strong. Battling the ropes is also super fun and incredibly empowering. The moment you master 2-3 moves for even 6 minutes of your workout you’ll feel like everything else is so easy and who doesn’t want that feeling right!
If you’re new to ropes try working each pattern for 15 seconds then recovering for 45 seconds. You can go through it as a circuit twice or do each move twice before moving on to the next. The goal is to brace the core and use the legs, glutes, and back more than the arms and shoulders. YOU CAN DO IT!
Stretch & Recover *A MUST!
Standing Pigeon *from step platform
Quad Stretch *from step platform or straps
Chest & Hamstring Opener *from dip bars
If you’re committed to getting a healthy, strong and fit body, then stretching post workout is a must and you’ll love how easy flexibility is on the FitRIG. When I’m out of time with clients, because I’ve packed tons of other important work into their session, I use these 3 quick stretches to get them the best flexibility gains and recovery. Try 60 seconds of each move *60 seconds on each side for single side moves. If you have time you can also repeat the circuit for even better flexibility.
Workout Times & Other Fun Info
This entire workout from start to finish will take you between 30 and 60 minutes depending how many circuits and reps of everything you choose to do. Also don’t be surprised if somebody comes up and compliments you or asks about your routine. My clients always get comments when they’re training on the FitRIG about how fit and strong they are! Be sure to direct them to this blog post so they can get started with FitRig too!
