We spoke to TRX-certified CPT and 2014 Anytime Fitness Trainer of the Year Luke Andrus for a workout that makes use of a couple unoccupied swings. The routine he crafted consists of three rounds of eight exercises, with a one-minute break following every four exercises. Try to perform the movements at max effort for 50 seconds before moving on to the next exercise, taking at most 10 seconds to rest and transition. “These are full-body exercises that help to burn fat and build muscle at the same time,” Andrus says. “They involve push movements, pull movements, knee hinge movements, and hip hinge movements. These four elements are going to yield a great workout every single time.” Use a swing or pair of swings as you would a TRX: for standing exercises, either grasp a swing chain in each hand or hold both chains of each swing together; for other exercises, position your calves across a single seat or one in each to keep your legs in place. And, of course, make sure the swing set is secure before you begin. Pistol Squats Why: These work the quads of both the standing leg and the straight leg. “If you need additional support, hold on to the side of the swing set,” Andrus says. Avoid: Going too low; letting the knee on your standing leg cave in or bend out. “Keep your knee over your ankle,” Andrus says. Modified Rows Why: Rows work your back and biceps. “This is a pull movement,” Andrus says. “It gets a little bit of your glutes since your legs are bent and you need to keep your hips in line with your spine.” Avoid: Using your arms too much. “Don’t cave in your chest,” Andrus says. “Press your chest to the sky while squeezing your shoulder blades together. Let your hips drop and make sure your hips and knees are perfectly aligned with one another.” Hamstring Curls Why: “These work your hips and knees as well as your quads and glutes,” Andrus says. Avoid: Rushing; not bridging as you curl the leg back; dropping your hips to the ground between reps. Alternating Tucks Why: These work your abs and hip flexors. “They’re an awesome cardio workout,” Andrus says. Avoid: Slumping; rounding your back. “Keep your butt in line with your shoulders,” Andrus says. Overhead Squats Why: These work your legs, back, and core muscles. “This is a great knee movement, but it’s also a full-body exercise,” Andrus says. Avoid: Bringing your arms too far in front of your knees; bending over too far. “When doing this movement, you want your back to be parallel with your shin bones,” Andrus says. “Your butt should go slightly below your knees at the bottom.” Bench Dip Why: These work out your triceps and shoulders. “It’s a push movement,” Andrus says. “If this is too difficult, bend your knees, plant your feet, and push through your heels for assistance. That takes weight off the triceps.” Note: If the swing set has a flat board as a seat, place your hands on the seat to perform these. Otherwise, find a bench. Common mistakes to avoid: Using a swing or bench that’s too high. “You should be going down to where your shoulders are parallel with your elbows when you drop down,” Andrus says. Glute Bridges Why: This is a great hip hinge movement that will work your hamstrings, glutes, and core. Common mistakes to avoid: Not lifting your hips high enough. “Try to lift them up high enough to be in line with your back and knees,” Andrus says. Front Bridge to Ts Why: These work out your abs and obliques. “You’ll even feel a burn in your shoulders,” Andrus says. “If this is too difficult, hold the starting position (plank) for 50 seconds.” Avoid: Lifting your butt; arching your back. “Keep your core nice and tight,” Andrus says.
