Basic CMYKTime to test your endurance! This workout will take approximately 50 minutes to complete. Complete three rounds of each circuit before moving on to the next circuit. For Round 1: Complete 60 seconds of each exercise, Round 2: Complete 45 seconds of each exercise, and finally complete Round 3 with 30 seconds of each exercise. Use only a 15 second break in between each exercise.

Circuit 1 (Repeat 3x –  R1: 60sec | R2: 45sec | R3: 30 sec)

  • TRX Chest Press
  • Push Ups

Circuit 2 (Repeat 3x – R1: 60sec | R2: 45sec | R3: 30 sec)

  • TRX Powerpull (Right)
  • TRX Powerpull (Left)
  • Single Arm Shoulder Press & Squat (Right)
  • Single Arm Shoulder Press & Squat (Left)

Circuit 3 (Repeat 3x – R1: 60sec | R2: 45sec | R3: 30 sec)

  • TRX Squat Jump
  • Squat Pulse

Circuit 4 (Repeat 3x – R1: 60sec | R2: 45sec | R3: 30 sec)

  • Diamond Push Ups
  • TRX Tricep Press

Circuit 5 (Repeat 3x – R1: 60sec | R2: 45sec | R3: 30 sec)

  • TRX Single Arm Bicep Curl (Right)
  • TRX Single Arm Bicep Curl (Left)
  • Alternating Reverse Lunges

Circuit 6 (Repeat 2x)

  • Hanging Leg Raises – 30 sec
  • Weighted Lateral Crunch (Right) – 30 sec
  • Crunch – 30 sec
  • Weighted Lateral Crunch (Left) – 30 sec
  • Plank – 30 sec

Basic CMYKTime 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 – LEGSAlternate Fail Out exercise: Squat Pulses

  • TRX Squat – 60 sec
  • Squat Jump – Plus One

Round 2 – CHESTAlternate Fail Out exercise: Mountain Climbers

  • TRX Chest Press – 60 sec
  • Push Ups – Plus One

Round 3 – TRICEPSAlternate Fail Out exercise: Jumping Jacks

  • Diamond Push Ups – 60 sec
  • TRX Tricep Press – Plus One

Round 4 – BICEPSAlternate Fail Out exercise: Mountain Climbers

  • TRX Single Arm Bicep Curls – 30 sec/Arm
  • TRX Bicep Curls – Plus One

Round 5 – SHOULDERSAlternate Fail Out exercise: Jumping Jacks

  • Dumbbell Single Arm Shoulder Press – 30 sec/Arm
  • TRX Y-Raise – Plus One

Round 6 – COREAlternate Fail Out exercise: Mountain Climbers

  • Plank – 60 sec
  • TRX Crunch – Plus One

 

For more information, or to attend a MyTrainerMike TRX Express class visit: http://www.mytrainermike.net / http://www.purewellnessstudio.com

DFP_9991Circuit 1 – Repeat this circuit 2x with 10-15 sec rest between the exercises

  • TRX Sprinter Start (Right) – 30 sec
  • TRX Sprinter Start (Left) – 30 sec
  • TRX Chest Press – 30 sec
  • TRX Tricep Press (Reverse) – 30 sec
  • TRX High Row – 30 sec
  • TRX Y-Fly – 30 sec
  • TRX Bicep Curl (Reverse) – 30 sec
  • TRX Single Leg Squat (Right) – 30 sec
  • TRX Single Leg Squat (Left) – 30 sec
  • TRX Push Ups – 30 sec
  • TRX Tricep Press – 30 sec
  • TRX Row – 30 sec
  • TRX Overhead Squat – 30 sec

Circuit 2 – Repeat this circuit 2x with 10-15 sec rest between the exercises

  • TRX Plank – 45 sec
  • TRX Pike – 45 sec
  • TRX Mountain Climbers – 45 sec

 

For more information, or to attend a MyTrainerMike TRX Express class visit: http://www.mytrainermike.net / http://www.purewellnessstudio.com

 

 

disc-what-stStrengthen your core and develop a rock-solid midsection with this TRX program.

Circuit 1 – 45 seconds per exercise / 15 sec rest

  • TRX Standing Rollout
  • TRX Superman
  • TRX Standing Hip Drop (Right)
  • TRX Overhead Back Extension
  • TRX Standing Hip Drop (Left)

Circuit 2 – 30 seconds per exercise / 15 sec rest

  • TRX Side Plank (Right)
  • TRX Plank
  • TRX Side Plank (Left)
  • TRX Plank
  • TRX Side Plank (Right – with Hip Drop)
  • TRX Plank
  • TRX Side Plank (Left – with Hip Drop)
  • TRX Plank

Circuit 3 – 45 seconds per exercise / 15 sec rest

  • TRX Standing Rollout
  • TRX Superman
  • TRX Standing Hip Drop (Right)
  • TRX Overhead Back Extension
  • TRX Standing Hip Drop (Left)

Circuit 4 – 30 seconds per exercise / 15 sec rest – Repeat 2x

  • TRX Crunch
  • TRX Pike
  • TRX Mountian Climber

Circuit 5 – 30 seconds per exercise / 15 sec rest – Repeat 2x

  • TRX Oblique Crunch (Right)
  • TRX Oblique Crunch (Left)
  • TRX Frog Kicks

 

DFP_9991Today we attack you with a full body TRX blast. Rest times are limited to 15 sec per exercise.

Special thanks to @trxtraining for the support and re-tweets of this blog! Look for all of these Suspension Training programs to be available soon in PDF form at http://www.mytrainermike.net

Workout

  • TRX Chest Press – 45 sec
  • TRX Row – 45 sec
  • TRX Y-Raise – 45 sec
  • TRX Single Arm Bicep Curl (R/L) – 45 sec
  • TRX Diamond Push Up – 45 sec
  • TRX Pike – 45 sec
  • TRX Single Leg Squat (R/L) – 45 sec
  • TRX Hamstring Curl – 45 sec
  • TRX Front Squat – 45 sec
  • TRX Push Up – 45 sec
  • TRX High Row – 45 sec
  • TRX T-Raise – 45 sec
  • TRX Bicep Curl – 45 sec
  • TRX Tricep Press – 45 sec
  • TRX Crossing Balance Lunge (R/L) – 45 sec
  • TRX Hip Press – 45 sec
  • TRX Cycle Jump – 45 sec
  • TRX T-Fly to TRX Row to TRX Bicep Curl – 60 sec
  • TRX Sprinter Start (R/L) – 60 sec
  • TRX Chest Press to TRX Tricep Press – 60 sec
  • TRX Jump Squat – 60 sec

MyTrainerMike TRX Today’s focus is the upper body. Not only will today challenge your strength, but your endurance as well.

Warm Up

  • Jumping Jacks – 60 sec

The Workout (15 sec rest between exercises)

  • TRX Chest Press – 30 sec
  • TRX Chest Press – 45 sec
  • TRX Chest Press – 60 sec
  • TRX Row – 30 sec
  • TRX Row – 45 sec
  • TRX Row – 60 sec
  • TRX Bicep Curl – 30 sec
  • TRX Bicep Curl – 45 sec
  • TRX Bicep Curl – 60 sec
  • TRX Alternating Single Arm Chest Press / Fly – 30 sec
  • TRX Alternating Single Arm Chest Press / Fly – 45 sec
  • TRX Alternating Single Arm Chest Press / Fly – 60 sec
  • TRX Tricep Press – 30 sec
  • TRX Tricep Press – 45 sec
  • TRX Tricep Press – 60 sec
  • TRX High Row – 30 sec
  • TRX High Row – 45 sec
  • TRX High Row – 60 sec
  • TRX Y Raise – 30 sec
  • TRX Y Raise – 45 sec
  • TRX Y Raise – 60 sec
  • Mountain Climbers – 60 sec
  • Burpees – 60 sec

MyTrainerMike TRX Circuit #1 – Tabata Training (20 sec work: 10 sec rest)

  • TRX Bicep Curl x 4
  • TRX Jump Squats x 4

Circuit #2 - Tabata Training (20 sec work: 10 sec rest)

  • TRX Single Leg Squat (R) x 2
  • TRX Single Leg Squat (L) x 2
  • TRX Crossing Balance Lunge (R) x 2
  • TRX Crossing Balance Lunge (L) x 2

Circuit #3 - Tabata Training (20 sec work: 10 sec rest)

  • TRX Chest Press x 4
  • TRX Front Squat x 4

Circuit #4 - Tabata Training (20 sec work: 10 sec rest)

  • TRX Tricep Press x 4
  • TRX High Row x 4

Circuit #5 - Tabata Training (20 sec work: 10 sec rest)

  • TRX Plank x 2
  • TRX Crunch x 2
  • TRX Pike x 2
  • TRX Mountain Climber x 2