Time to test your limits. The Plus One program in theory is simple – perform a single rep, rest 5 seconds, perform 2 reps, rest 5 sec, perform 3 reps, and so on, with the ultimate goal of reaching 20 reps in total, or until you can not complete any more reps with good form. If you complete all 20 rounds of Plus One in any exercise, you will have completed 210 reps.
The exercises are broken into 6 different body parts, with the first exercise in each round being 60 seconds, and the second exercise being the Plus One exercise.
If you are performing this program with a group, there are alternate exercises that the clients must continue to perform once they fail out, until the last member of the group has failed to complete any more reps, or has completed all 20 rounds of that exercise.
Here we go…
Round 1 – LEGS – Alternate Fail Out exercise: Squat Pulses
- TRX Squat – 60 sec
- Squat Jump – Plus One
Round 2 – CHEST – Alternate Fail Out exercise: Mountain Climbers
- TRX Chest Press – 60 sec
- Push Ups – Plus One
Round 3 – TRICEPS – Alternate Fail Out exercise: Jumping Jacks
- Diamond Push Ups – 60 sec
- TRX Tricep Press – Plus One
Round 4 – BICEPS – Alternate Fail Out exercise: Mountain Climbers
- TRX Single Arm Bicep Curls – 30 sec/Arm
- TRX Bicep Curls – Plus One
Round 5 – SHOULDERS – Alternate Fail Out exercise: Jumping Jacks
- Dumbbell Single Arm Shoulder Press – 30 sec/Arm
- TRX Y-Raise – Plus One
Round 6 – CORE – Alternate Fail Out exercise: Mountain Climbers
- Plank – 60 sec
- TRX Crunch – Plus One