Making the most of the Synergy Rig at the UWE Centre for Sport.

The Centre for Sport gym at UWE Bristol has lots of great kit and equipment to get and keep you fit. But sometimes it’s hard to know how to make the most of the options available and incorporate simple yet fundamental exercises into your workout.

The Synergy Rig is a fantastic piece of health and fitness equipment due to it’s versatility and functionality. You could spend your whole workout on this one bit of equipment and get a full body workout including cardio and strength training at the same time.

But where to start? Find out from the best as some of our personal trainers and instructors talk you through the benefits of the Rig and suggest a few of their favourite moves!

Sharief – The Bag


The punch bag is a valuable bit of kit as it provides so many workout options including full-body exercises, sharpening your self-defense skills and defining and toning your body. It allows you to improve your aerobic fitness, strength, power, core stability and coordination as well as technique to hone your boxing skills. Not to mention the stress relief and catharsis it provides if you’ve had a busy week.

Tabata training – 8 x 20s work, 10s rest

Perform as many straight punches on the bag as possible in each work period ensuring to alternate your hands, keep your guard up and turn your hips into each punch.

Mix it up by adding hooks and crosses.

Helen – The TRX


The TRX is amazing for toning as you use more muscle fibers per rep due to working on an unstable surface, it also allows you a whole body workout or to focus on specific core muscles. It’s low impact nature lets you to strengthen body parts with a lower risk of injury and progress exercises according to your fitness level due to the wide range of positioning available.

Low Row – 3 sets x 10 reps, 60s rest

Lower yourself into a reverse plank position holding the TRX straps with feet hip width apart. Pull up so your hands meet your shoulders keeping your elbows close to the body, release back down slowly to make the most of the eccentric movement.

Start lower to the ground to increase intensity.

Aaron – The Step


The step is so versatile as it lets you work on every major muscle group in the body. From legs in standard and weighted step ups and deep or single leg squats, to arms, shoulders and core with tricep dips, ascending /descending press ups and the plank. You can progress any simple exercise to high intensity workouts all on this basic bit of kit.

Goblet Step – 3 sets x 10 reps (5 each leg), 30s rest

Holding a kettle bell close to your chest, step all the way up, lift the knee in line with your hips and return down with the same leg, take the next step with the opposite leg and alternate throughout.

Try with dumbbells and and add a curl or press when you become more stable on the step.

So there you have it, the Synergy Rig is simple to use, can be as easy or hard as you want and provides all the equipment needed to make an effective and interesting workout! Hopefully you’ve been inspired to get in the gym and try out the Synergy Rig yourself.

For more information on any of these exercises, the Rig or more workout ideas, don’t hesitate to give one of the team a shout next time you’re in the gym.

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