In preparing for this workout you want to do a 5-10 minute full-body warm up routine.  You will perform 10 reps of each exercise, and as many rounds as possible (AMRAP) at each Station for 8:00 minutes. There is a 1:00 minute break between each station, however, depending on the ability of the participants, you may want to increase the rest time to 2:00 minutes.

Equipment Needed:

  • TRX Suspension Trainer
  • Kettlebells
  • Medicine Balls
  • Bench / Box
  • Dumbbells
  • Deadball

STATION 1

  EXERCISE
1 TRX Squat Jumps (10)
2 TRX Hip Press (10)
3 TRX Row (10)

STATION 2

  EXERCISE
1 Wall Sit with Kettlebell Press (10)
2 Medicine Ball Uneven Push-Ups (10 per side)
3 Kettlebell Squat & Press (10 per side)

STATION 3

  EXERCISE
1 Bench Dips (10)
2 DB Bicep Curls (10)
3 DB Lateral Raises (10)

 STATION 4

  EXERCISE
1 Kettlebell Swings (10)
2 Deadball Slams (10)
3 Tuck Jumps (10)

STATION 5

  EXERCISE
1 Outdoor Run – 100 m
2 Burpees with Push-Up(10)
3 Body Weight Squats (10)

 

 

Upper body strength and cardio is the name of the game for this boot camp. The first two exercises at each station will focus on developing strength, while the third will test your cardio endurance. Pair this workout up with the TRX Boot Camp 1.9 for a challenging full body workout.

STATION 1

1 TRX Duo Chest Press
2 TRX Tricep Press
3 Mountain Climbers with Toe Touches

STATION 2

1 TRX Row
2 TRX Bicep Curl
3 Snowboarders

STATION 3

1 DB Shoulder Press
2 DB Lateral Raise
3 1st Phase Burpee

STATION 4

1 Plyo Pushups
2 Tricep Bench Dips
3 Seal Jacks

STATION 5

1 Sandbag Shoulder to Shoulder
2 Bar Row
3 Running on the Spot

Spring is here and it’s time to get those legs in gear! This workout will focus on developing leg strength and power, as well as work on your core. You’ll need a TRX Suspension Trainer, TRX Duo Trainer, Plyometric Box, Kettlebell, and a Medicine Ball.

Timing on this exercise will be 45 seconds of work, followed by a 10 sec rest. Repeat each Station 3 times. There is a 1 minute break in-between stations

STATION 1

ROUND EXERCISE
1 TRX Hip Press
2 TRX Hamstring Curl
3 TRX Duo Plank (Can use a TRX as well)

STATION 2

ROUND EXERCISE
1 TRX Single Leg Bal. Lunge to Crossing Bal. Lunge with Hop (Rt)
2 TRX Single Leg Bal. Lunge to Crossing Bal. Lunge with Hop (Lt)
3 TRX Stir the Pot

STATION 3

ROUND EXERCISE
1 Prisoner Squat with Alternating Knee Up
2 Box Jumps (Choose 12”, 18” or 24”)
3 Flutter Kicks

STATION 4

ROUND EXERCISE
1 KB Swing
2 KB Sumo Squat
3 Mountain Climber Toe Taps

STATION 5

ROUND EXERCISE
1 MB Squat with Push Press
2 MB Single Leg Alternating Kickbacks
3 MB Leg Raises

Move through 5 workstations for this Full Body Workout that uses TRX, Bodyweight, Dumbbells, and Kettle bells.

45 seconds of work, followed by 10 seconds of rest. Complete 3 full rounds at each station before switching.

STATION 1 

1 TRX Duo Trainer Pushup
2 TRX Tricep Press
3 TRX Jump Squat

 

STATION 2

1 TRX Inverted Row
2 TRX Bicep Curl
3 TRX Hip Press

 

STATION 3

1 Pushup
2 Rope Pressdown
3 Split Jumps

 

STATION 4

1 KB Row
2 Dumbbell Bicep Curls
3 KB Swing

 

STATION 5

1 MB Rock & Roll Up
2 MB Twist
3 MB Plank

25 minutes is all you’ll need to complete this sweat inducing TRX workout. During every TRX set, you will alternate between the two exercises for the duration of the exercise. 

Exercise

Timing / Rest

Warm Up: TRX Gorilla Stomp

60 sec / 15 sec

Warm Up: Alternating Reverse Lunges 60 sec / 15 sec
Warm Up: TRX Hip Hinge 60 sec / 15 sec
Warm Up: Skaters 60 sec / 15 sec
TRX Squat & TRX Row 50 sec / 10 sec
Kettlebell Swing 50 sec / 10 sec
TRX Row & TRX Bicep Curl 50 sec / 10 sec
Squat Jumps 50 sec / 10 sec
TRX Bicep Curl & TRX Y-Delt Raise 50 sec / 10 sec
Mountain Climbers 50 sec / 10 sec
TRX Y-Delt Raise & TRX T-Delt Raise 50 sec / 10 sec
Kettlebell Swing 50 sec / 10 sec
TRX Front Squat & TRX Hammer Press 50 sec / 10 sec
Squat Jumps 50 sec / 10 sec
TRX Hammer Press & TRX Tricep Press 50 sec / 10 sec
Mountain Climbers 50 sec / 10 sec
TRX Tricep Press & TRX Standing Rollout 50 sec / 10 sec
Kettlebell Swing 50 sec / 10 sec
TRX Standing Rollout & TRX I-Delt Lunge 50 sec / 10 sec
Squat Jumps 50 sec / 10 sec
TRX Hamstring Curl & TRX Hip Press 50 sec / 10 sec
Mountain Climbers 50 sec / 10 sec
TRX Bicep Curl & TRX Tricep Kickback 50 sec / 10 sec

In this workout we introduce the TRX Duo Trainer into the mix. Great new product from TRX that will be featured more in upcoming workouts. Your goal will be 45 seconds per exercise with only a 10 second rest in between through three rotations of each station. Once you have completed the station take a 60 second break maximum before moving onto the next station.

STATION 1 – TRX Duo Trainer

1 TRX Duo Trainer Pull Up
2 TRX Duo Trainer Forearm Plank
3 TRX Duo Trainer Push Up

STATION 2 – TRX

1 TRX Seated Bicep Curl
2 TRX Tricep Kickback
3 TRX Standing Rollout

STATION 3 – Body Weight

1 Push Up Jacks
2 Burpee with Rotation
3 Hanging Leg Raise

STATION 4 – Kettlebell & Bench

1 KB Single Leg Deadlift (Right)
2 KB Single Leg Deadlift (Left)
3 Tricep Bench Dips

STATION 5 – Body Weight

1 Squat Jumps
2 Up/Down Squats
3 Inch Worm Climbers

Don’t worry about bringing a lot of equipment to this workout, all you need is your TRX Suspension Trainer and your own body weight. Each exercise is set for 45 seconds with a minimal 10 sec rest in between each. Rotate through each station three (3) times. Rest for a total of 60 seconds between each station. Enjoy the challenge.

STATION 1 – Body Weight

1 Hip Press
2 Single Leg Squat Jumps (R)
3 Mountain Climbers

STATION 2 – TRX

1 TRX Row
2 TRX Bicep Curls
3 TRX Y-Delt

STATION 3 – Body Weight

1 Medicine Ball Pushups
2 Single Leg Squat Jumps (L)
3 Flutter Kicks

STATION 4 – TRX 

1 TRX T-Delt
2 TRX Tricep Press
3 TRX Front Squat with Hop

STATION 5 – Body Weight

1 Diamond Pushups
2 Split Jumps
3 Frozen V-Sit