The In Trinity workout is a strength training exercise class that blends poses from yoga, tai chi, pilates and martial arts. They're generally 45-60 minutes long and focus on strengthening your entire body and focusing your breath through meditation. It helps improve strength and flexibility training and appears to be good for many fitness levels (you can choose to sign up for one of four different difficulty levels). During this workout, you'll use a long slanted board to perform a variety of different exercises - most are similar to common yoga poses like Warrior 1 or Cobra. If you live in an area that offers the In Trinity workout consider taking a class. This restorative and muscle strengthening routine is sure to please.
Part One of Three:
Trying the In Trinity Workout
1Get familiar with a few yoga moves. The In Trinity workout builds strength with a variety of poses. Many are very similar to identical to yoga and pilates exercises. Being familiar with some of these basic yoga poses will help prepare you to take this class:
- Downward dog.
- Child's pose
- Half moon pose
- Forward fold
- Sun salutations
2Get ready to meditate. The creator of the In Trinity workout emphasizes the need to be mindful and present during this particular type of exercise. Be prepared to focus and clear your mind as you exercise.
- The In Trinity workout incorporates principles of meditation from yoga, tai chi and martial arts. You'll be focusing on continuous energy flowing through your body and powering yourself through this workout.
- Any type of exercise that requires meditation and mental focus can be difficult. When trying the In Trinity workout, don't expect perfection initially. It will take time not only to learn the exercises, but to be mindful and mentally present.
- You can try practicing meditation techniques during yoga, tai chi or pilates as well. This is great practice mentally for the In Trinity workout.
3Drink adequate amounts of fluids. Like any type of exercise, it's important to be well hydrated before during and after your workout session. Although the In Trinity workout may not seem strenuous, you do work your body and work up a decent sweat.
- The amount of fluid you need to drink daily or during a workout session varies based on your age, gender and how hard you're working during an exercise session.
- At a minimum, you should aim for a total of 8 glasses daily. If you're active, you will need to increase this amount to 10-13 glasses.
- If you're In Trinity workout is 45 minutes or longer, you'll need to bring a water bottle with you to class. Takes sips as you're able to stay hydrated.
4Wear the right type of clothing. The In Trinity workout is quite unique, but has very similar requirements for clothing as a typical yoga or pilates class. You'll need to wear something comfortable that allows you to have a full range of motion.
- Standard "yoga" clothes work well for the In Trinity workout. They are form fitting, comfortable and will allow to perform all the exercises in the In Trinity workout.
- Go for fitted and stretchy yoga pants if possible. If you do not like these tighter exercise pants, you can wear looser pants. Do not wear baggy pants like sweat pants.
- It is best to wear a fitted top. It does not have to be skin tight, but shouldn't hang or be baggy on your body.
- Fitted clothing allows not only for easy movement, but will help your In Trinity instructor see your alignment and positioning. If you aren't doing a pose correctly, they'll be able to help realign your body.
Part Two of Three:
Preparing to do the In Trinity Workout
1Find a fitness center. Since the In Trinity workout is very new, you may have to do some research to find a local fitness center or gym who offers this great class. If you can't, there are a few online resources you can use instead.
- The In Trinity workout has started in California. However, it has become more popular and is spreading across the country. Look online for local classes or give your gym a call to see if they offer this class.
- If your gym or fitness center doesn't currently offer the In Trinity workout, ask them to start offering it. Many gyms that do offer this class get "sell out" and get fully booked very, very quickly.
2Consider watching some videos online. If you're not familiar with yoga, pilates or tai chi, the In Trinity workout will be a new experience for you. Consider watching some videos online to get yourself ready to try some of the In Trinity exercises.
- There are videos online that demonstrate people teaching and taking an In Trinity class. Watch these so you can get an idea of the types of poses and exercises that are featured in this workout.
- Also watch and try videos on basic yoga poses. Over 30 In Trinity poses are yoga poses. You can try them out at home and watch how they're performed before going to a class.
3Show up a little early. If you're lucky to have found a fitness center that offers the In Trinity class, make sure to show up early. Not only is this becoming a very popular class, but showing up early can help you get ready for this exciting workout.
- Many gyms that are offering the In Trinity workout sell out or have classes get booked up quickly. If your gym does classes on a "first come, first serve" basis, show up at least 15 minutes early to secure your spot.
- When you do arrive a bit early, you can talk to the instructor and ask for extra guidance. Since this is a new exercise, you probably won't be the only one that has questions or needs a little extra help.
- When you come early you have a better chance at picking a board or area closer to the instructor (to help you see each pose better), having extra time to set up and getting more familiar with the equipment.
4Consider purchasing your own board and equipment. If you cannot find a local In Trinity class, you do have the option of purchasing your own equipment. This will allow you to practice this exercise in the comfort of your own home.
- The In Trinity website offers a variety of products to customers. You can purchase your own board, bands and sticks in addition to taking an instructor course to learn how to teach and practice the In Trinity workout.
- The In Trinity Go Solo package is $99.00 and gives you an overview of how to use the board (set up video), an orientation to the In Trinity exercises (video and guide), a sound track and the Warrior 1 program.
- If you purchase the In Trinity board, it comes with the straps, sticks, and a detachable mat. The price will vary.
Part Three of Three:
Incorporating the In Trinity Workout Into Your Exercise Routine
1Add in aerobic activity. Although the In Trinity workout is a great exercise, it doesn't work your body the same way that cardiovascular exercises do. Add some aerobic or cardio activities to round out your workouts during the week.
- Health professionals recommend including at least 150 minutes of of cardiovascular exercises each week.
- Aim for moderate intensity activities. These increase your heart enough so that you're out of breath and sweating slightly.
- You can try: brisk walking, jogging, rowing, using the elliptical or dancing.
2Make sure to include 2 days of strength training. In Trinity workouts do count as strength training activities. If you're only doing this workout occasionally, make sure you aim for a total of 2 days of strength training each week.
- Health professionals recommend including at least 2 days of strength training per week. You need to work every major muscle group and aim for 20 minutes or more.
- Your In Trinity workout will count towards this since it's working every major muscle group for over 20 minutes.
- Other activities that you can do include: weight training, yoga or pilates.
3Increase lifestyle activity. Another important part of your overall activity is lifestyle or baseline activities. These are important to help keep your body moving constantly during the day.
- Baseline or lifestyle activities are those that you already do on a regular basis. They are a part of your normal daily routine.
- These exercises can include: vacuuming, sweeping, walking to the mail box or climbing stairs.
- Increase your lifestyle activity as much as possible. Studies have shown these can have similar health benefits to cardiovascular exercises.
4Use the In Trinity Workout for flexibility training. In addition to being a good strengthening workout, the In Trinity workout is also great for getting in a good stretch and improving flexibility.
- While you may not think that stretching or flexibility training is overly important, these types of exercises do provide a lot of benefit to your body. You have less risk of injuring yourself if you stretch regularly.
- Studies have shown that regular stretching before and after a workout, in addition to practicing flexibility exercises can improve athletic performance and decrease your risk of injury.
- On the days that you do not do the In Trinity exercise, consider doing some light stretching or yoga poses to continue improving your flexibility.
- The In Trinity workout is a great new exercise to include in your workout routine. It's a great compliment to other cardio and strength training exercises.
- Although this workout is difficult, it doesn't fall into the cardiovascular exercise category. Make sure to do cardio in addition to your In Trinity workout.