The 2018 fitness trend that will give you the ULTIMATE full body workout!

You win some and you lose some, although what’s important is that you win the war on toning up,  burning fat and building muscle!  If I can tell you anything, nothing is more important than getting your health where you want it to be. Although, in case you happen to be more concerned about fitting into that new outfit for next week or trimming down those last few areas of body fat, the COREFX Covered Battle Ropes are something to add to your arsenal!

CORFEX Covered Battle Rope


The Covered Battle Ropes work by targeting your anaerobic system which is your bodies system that kicks in during highly intense training like sprints or weight lifting. This is in contrast  to your aerobic system which kicks in during lower endurance type training. Now of course you can manipulate battle ropes so that you are slowing down the speed and intensity just like you would a sprint to a jog to a walk. However, I would recommend doing these babies full out with everything you got ! Leave nothing left in the tank. This will make sure your tapping into a high intensity interval style training approach that increases the amount of fat you burn post workout, in contrast to the aerobic system which tends to burn fat for the time periods that you are working out and not afterwards. You can of course set the intervals to what you want ! The thing to remember is the higher intensity you go the less time you will be able to maintain that power!

Try starting with 15-30 seconds and resting for 30seconds in between. You can always manipulate the rest you take between sets as well, where less rest between your sets means increased intensity! Which ideally is what you want.  An awesome move you can use with these is what I call battle slams. All this means is you hold both ends of the ropes in each hand, drop down into a squat position and use your core strength and arms to pick those babies up and slam them back down into the ground.

Look, battles will be fought, but I prefer to go into every battle prepared to win with the right equipment! Remeber, you can give yourself the advantage on the war against fat burning and muscle building with the COREFX Covered Battle Rope battle, period.


This is a guest post featuring: Master Trainer, Jason Christo

Jason Christo is a Master Trainer and health and wellness author of over 10 years, that has helped people around the world realize their health and body goals. This former semi professional athlete has a degree in psychology which he has used to expand into his fitness business with an approach that always includes motivational and empowering components specifically designed to give his clients the edge. He is an outside the box trainer that tests the limits of what people think they can achieve in order to get them to places they never thought possible.

Facebook: Jason Christo
Instagram: jason_christo 


Toner Workouts You Can Do Anywhere – Part 1

Toner Workouts You Can Do Anywhere – Part 1

As is true for strength band exercises, any time a toner is elongated, load or resistance increases. That truth results in 1) more progressive load at the beginning of a movement that is not otherwise sufficiently loaded, and 2) an increasing load throughout the ROM as the strength curve of a movement increases. Put simply, advanced toners (elastic resistance) can help to optimize beginning, mid and end range of motion loads. The line of pull created by the toner (depending on attachment point), can challenge a multitude of multi-planar patterns.


This 4-exercise progression using toners emphasizes core stabilization and dynamic rotary strength development in movements that transfer to activities of daily life and sport performance. Any time you hit a baseball, slap a puck, kick a ball, punch or throw, you are using elements of this skill progression. Foundationally, a key to this progression being performed safely and correctly, is ability to, on the part of the athlete—stabilize or brace the core.


Linking optimal ground-up power development—legs transferring power to the upper body via the core—is very dependent on an ability to turn the core on and off as needed (core bracing).



These 4 exercises can act as stand alone exercises, or be performed like the video clip shows, as a smooth progression.


What to look for when you’re performing the movements:


1) Rotary core


Rotary Core

Set up with a core brace and athletic stance. The knees are slightly flexed, but minimize any down/up movement as you rotate around a neutrally braced core. Your core sets proper movement progression when it is braced via spinal/pelvic stabilization. During this exercise, think about the arms “going along for the ride,” rather than “doing all of the work” or initiating the movement.



2) Rotary core w/ hip drive


Rotary Core Hip Drive

Now that you have the core brace incorporated, begin the same movement (#1) by flexing at the ankles, knees and hips (triple flexion). Initiate the movement with a core brace and triple flexion. As the athlete trip extends (ankle, knee and hip extension), maintain the core brace and only finish the movement with the arms after the weight transfer occurs toward the end of triple extension. Don’t alter the sequence by allowing the arms to come into play early in the movement. The hips are a power producer and contributed to the expression of power more efficiently after the core links hip power production to the upper body. Mantra: the arms go along for the ride!



3) Rotary single arm push (R/L)


Single Arm Push

Perform this movement exactly as #2, except for, as the arms come into play at the end of the movement, the inside arm finishes the pattern as a single arm push.


4) Rotary 180-switch


The same rotary movement pattern that was developed in the sequence 1-3, can be performed as a 180-switch sequence. Maintain the quality of each repetition (core brace, triple flexion, triple extension, arms finish the movement) and focus on clean footwork that is consistent from rep to rep. The footwork will feel awkward if the athlete is not getting a distinct weight shift from foot to foot.


Depending on the load (thickness of the toner or stretch put on the band), perform 8-15 reps per exercise. Perform the reps on both right/left sides. You can orient the workout toward strength or muscular endurance based on loading. Perform single or multiple sets. Use higher reps for maintenance type workouts and lighter loads when emphasizing power (80-85% of max). Use lower reps and more controlled movement speed with increased load, where strength is the focus. Remember, you can perform the exercises as individual movement patterns, or as a single skill sequence. Movement speed can be increased as desired, and as is goal appropriate.


Rotary based and core bracing-type exercises are fun, interesting, effective and skill based. Your athletes and clients will love them as for many, this will represent a new and fresh genre of exercise movement. Loaded—just add resistance—integrated whole body training is always a plus when you can add it to your performance training programs. These exercises deserve a spot in your conditioning lineup!



Douglas Brooks, MS, Exercise Physiologist, Director of Education for COREFX®, is a former-Ironman® triathlete and former Athlete Conditioning Coach for Sugar Bowl Ski Academy where he works with elite junior and professional athletes. Douglas was inducted into the U.S. National Fitness Hall of Fame and has been honored by Can-Fit-Pro as the International Presenter of the Year. Coach Brooks is the author of numerous training books, and most recently, was the recipient of the IDEA Personal Trainer of the Year Award.