The Instability Workout That Works Like Weights

The Instability Workout That Works Like Weights
 

A recent Journal of Sports Science and Medicine study found that seven weeks of instability training improved strength, power, movement velocity and jumping ability (full summary here).

So what exactly did the guys in this study do to produce results similar to weight training? Twelve guys used either a TRX suspension trainer or Bosu ball in their training program and 10 guys used dumbbells, barbells and cables. Swap these instability moves swap into your workouts to switch things up and still get iron-fueled gains.

DIRECTIONS
In the study, two different routines were alternated in both training programs every week for seven weeks. The subjects did three sessions per week for a total of 21 sessions.

TRADITIONAL WEIGHTLIFTING WORKOUT ROUTINE 1
1. Lat Pulldown  
2. Dumbbell Lunge
3. Dumbbell Incline Bench Press
4. Dumbbell Step Down
5. Dumbbell Shoulder Press
6. Power Snatch
7. Dumbbell Biceps Curl
8. Cable Triceps Pushdown

INSTABILITY WORKOUT ROUTINE 1
1. TRX Lat Pulldown
2. Bosu Ball Lunge
3. TRX Incline Pushup
4. Bosu Ball Step Down
5. TRX Incline Front Raise
6. Similar Movement TRX/Bosu
7. TRX Biceps Curl
8. TRX Swinging Triceps Extension

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TRADITIONAL WEIGHTLIFTING WORKOUT ROUTINE 1
1. Cable Seated Row
2. Dumbbell Side Lunge
3. Decline Pushup
4. Barbell Stepups
5. Barbell Upright Row
6. Barbell Back Squat
7. Cable Overhead Triceps Extension
8. Cable Overhead Biceps Curl

INSTABILITY WORKOUT ROUTINE 2
1. TRX Low  Back Row
2. Bosu/TRX Side Lunge.
3. Bosu Decline Pushup
4. TRX Stepups
5. Similar movement. TRX
6. Bosu Medicine Ball Squat
7. TRX Overhead Triceps Extension
8. TRX Biceps Curl

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