Posts Tagged ‘Abs’

TRXExercises will be 50 sec long, and reduces the rest time from the standard 15 sec rest period to only 10 sec.

Get more TRX training programs, health and training tips at http://www.mytrainermike.net

  • TRX Pushup
  • TRX Chest Press
  • TRX 3-Way Row
  • TRX Single Arm Row (R)
  • TRX Single Arm Row (L)
  • TRX Split Fly
  • TRX Atomic Pushups
  • TRX Bicep Curl
  • TRX Y-Fly
  • TRX Tricep Press
  • Jumping Jacks
  • TRX Lunge (R)
  • TRX Burpee (R)
  • TRX Lunge (L)
  • TRX Burpee (L)
  • TRX Squat
  • TRX Hamstring Curl
  • TRX Hip Press
  • TRX Plank Abduction
  • TRX Mountain Climber
  • TRX Spiderman Pushup
  • TRX Plank
  • TRX Crunch & Curl

disc-what-stComplete as many rounds in 20 minutes as you can of:

  • TRX Pullups – 5 reps
  • TRX Pushups – 10 reps
  • TRX Squats – 15 reps

disc-what-stComplete as many rounds in 20 minutes as you can of:

  • TRX Handstand Push Ups – 5 reps
  • TRX Single Leg Squat – 10 alternating reps
  • TRX Pullup – 15 reps

disc-what-stCircuit 1 – Repeat 2x – 45 sec per exercise / 15 sec rest

  • TRX Push Up
  • TRX Tricep Press
  • Pulse Squats
  • TRX Crunch
  • Burpees

Circuit 2 – Repeat 2x – 45 sec per exercise / 15 sec rest

  • TRX Bicep Curl
  • Dumbbell Squat & Press
  • TRX Cycle Jump
  • Plank
  • TRX Mountain Climbers

Circuit 3 – Repeat 2x – 45 sec per exercise / 15 sec rest

  • TRX Chest Press
  • Dumbbell Single Arm Press (R/L) – Switch halfway
  • TRX Crossing Balance Lunge (R/L) – Switch halfway
  • Side Plank (R/L) – Switch halfway
  • Jumping Jacks

Circuit 4 – Repeat 2x – 45 sec per exercise / 15 sec rest

  • TRX Powerpull (Right)
  • TRX Powerpull (Left)
  • TRX Hamstring Curl
  • Plank
  • Plank Jacks

Circuit 5 – Repeat 2x – 45 sec per exercise / 15 sec rest

  • TRX T-Y Fly
  • Dumbbell Lateral Raise (R/L) – Switch halfway
  • Alternating Reverse Lunges
  • TRX Frog Kicks
  • Speed Skaters

MyTrainerMike TRX Try this 25 minute TRX Express circuit workout to boost your metabolism! Keep the transitions between exercises to only 15 seconds.

Warm Up

  • TRX Squat – 30 sec
  • TRX Row – 30 sec
  • TRX Squat & Row – 30 sec

Circuit 1 – Repeat 2x

  • TRX Single Leg Squat (Right) – 30 sec
  • TRX Single Leg Squat (Left) – 30 sec
  • TRX Crossing Balance Lunge (Right) – 30 sec
  • TRX Crossing Balance Lunge (Left) – 30 sec
  • TRX Squat – 60 sec
  • TRX Cycle Jump – 30 sec

Mountain Climbers – 60 sec

Circuit 2 – Repeat 2x

  • TRX Atomic Push Up – 30 sec
  • TRX Chest Press – 30 sec
  • TRX Tricep Press – 30 sec
  • TRX Bicep Curl – 30 sec
  • TRX Inverted Row – 30 sec

Jumping Jacks – 60 sec

Circuit 3 – Repeat 2x

  • TRX Crunch – 30 sec
  • TRX Pike – 30 sec

disc-what-st

Use a 15 sec break in between exercises, and a 60 sec break in between each circuit.

Warm Up

  • TRX Squat – 60 sec
  • TRX Standing Roll Out – 30 sec

Circuit 1 – Repeat 2x

  • TRX Burpie (Right) – 30 sec
  • TRX Burpie (Left) – 30 sec
  • Jumping Jacks – 60 sec

Circuit 2 – Repeat 3x

  • Weighted Sumo Squat – 60 sec
  • TRX Cossack – 30 sec
  • TRX Cycle Jump – 30 sec

Circuit 3 – Repeat 2x

  • Push Up – 30 sec
  • TRX Row – 30 sec
  • Turkish Get Ups (Right) – 30 sec
  • Turkish Get Ups (Left) – 30 sec
  • TRX Chest Press – 30 sec
  • TRX High Row – 30 sec

Circuit 4 – Repeat 2x

  • TRX Crunch – 30 sec
  • TRX Mountain Climber – 30 sec

Circuit 5 – Repeat 2x

  • Diamond Push Up – 30 sec
  • TRX Bicep Curl – 30 sec
  • TRX Tricep Press – 30 sec
  • TRX Bicep Curl – 30 sec

Circuit 6 – Repeat 3x

  • Single Arm Shoulder Press (Right) – 30 sec
  • Single Arm Shoulder Press (Left) – 30 sec
  • TRX Overhead Squat – 30 sec
  • Tricep Bench Dips
  • Dumbbell Lateral Raise

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