Break out those Tabata timers. You’re going to move quickly through these 5 rounds in this 25 minute workout.

After you’ve completed each round take a 60 second rest. Advanced users can cut this break down to 30 seconds, or eliminate it all together. For an added challenge, add a light cardio activity in during the 10 second break (such as jumping jacks, running on the spot)

Round 1

TRX Single Leg Squat (Right) 20 sec 10 sec
TRX Single Leg Squat (Left) 20 sec 10 sec
TRX Balance Lunge (Right) 20 sec 10 sec
TRX Balance Lunge (Left) 20 sec 10 sec
TRX Crossing Balance Lunge (Right) 20 sec 10 sec
TRX Crossing Balance Lunge (Left) 20 sec 10 sec
TRX Leg Combo – Single Leg Squat to Balance Lunge (Right) 20 sec 10 sec
TRX Leg Combo – Single Leg Squat to Balance Lunge (Left) 20 sec 10 sec

 Round 2

TRX Chest Press 20 sec 10 sec
TRX Chest Press 20 sec 10 sec
TRX Inside Chest Press 20 sec 10 sec
TRX Inside Chest Press 20 sec 10 sec
TRX Single Arm Chest Press (Right) 20 sec 10 sec
TRX Single Arm Chest Press (Left) 20 sec 10 sec
TRX Single Arm Chest Press (Right) 20 sec 10 sec
TRX Single Arm Chest Press (Left) 20 sec 10 sec

 Round 3

TRX Row 20 sec 10 sec
TRX Row 20 sec 10 sec
TRX T-Deltoid Fly 20 sec 10 sec
TRX T-Deltoid Fly 20 sec 10 sec
TRX Single Arm Row (Right) – Body stays square to anchor point 20 sec 10 sec
TRX Single Arm Row (Left) – Body stays square to anchor point 20 sec 10 sec
TRX Single Arm Row (Right) – Body stays square to anchor point 20 sec 10 sec
TRX Single Arm Row (Left) – Body stays square to anchor point 20 sec 10 sec

 Round 4

TRX Plank 20 sec 10 sec
TRX Plank 20 sec 10 sec
TRX Crunch 20 sec 10 sec
TRX Crunch 20 sec 10 sec
TRX Spider-Man Crunch (Right) 20 sec 10 sec
TRX Spider-Man Crunch (Left) 20 sec 10 sec
TRX Spider-Man Crunch (Right) with Push-Up 20 sec 10 sec
TRX Spider-Man Crunch (Left) with Push-Up 20 sec 10 sec

 Round 5

TRX Hamstring Runner 20 sec 10 sec
TRX Hamstring Runner 20 sec 10 sec
TRX Hip Press 20 sec 10 sec
TRX Hip Press 20 sec 10 sec
TRX Single Leg Hamstring Curl (Right) 20 sec 10 sec
TRX Single Leg Hamstring Curl (Left) 20 sec 10 sec
TRX Single Leg Hamstring Curl (Right) 20 sec 10 sec
TRX Single Leg Hamstring Curl (Left) 20 sec 10 sec

 

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Friends don’t let friends skip leg day. Get your lower body TRX Strong and add some muscle to those chicken legs. After completing the warm-up you will attack 6 TRX exercises in Block 1, completing 4 sets of the exercise before moving on to the next one. Block 2 will be performed in 2 rounds. You will complete 1 set of each exercise before moving on to the second round. You will finish will the cool down TRX exercises.

Equipment Needed:

  • TRX Suspension Trainer

 

Warm Up

Exercise Time Rest
Jumping Jacks 60 sec
TRX Squat 60 sec
TRX Squat Row 60 sec
TRX Alternating Forward Lunge with Y-Fly 60 sec
TRX TRX Golf Swing with Single Arm Swing 60 sec 60 sec

 Block 1  – Repeat Each Exercise 4 times before moving to the next one

Exercise Sets Time Rest
TRX Crossing Balance Lunge (Right Leg) 4 30 sec 20 sec
TRX Crossing Balance Lunge (Left Leg) 4 30 sec 20 sec
TRX Hamstring Curl to Hip Press 4 30 sec 20 sec
TRX Heel Raise 4 30 sec 20 sec
TRX Sprinter Start (Switch Legs each set) 4 30 sec 20 sec
TRX Hamstring Runner 4 30 sec 20 sec

Block 2  – Break into two rounds. Complete 1 set of each exercise, then complete a second round

Exercise Sets Time Rest
TRX Single Leg Squat (Round 1- Right, Round 2- Left) 2 60 sec 30 sec
TRX Cycle Jump 2 60 sec 30 sec
TRX Abducted Lunge (Round 1- Right, Round 2- Left) 2 60 sec 30 sec
TRX Jump Squat 2 60 sec 30 sec
TRX Squat 2 60 sec 30 sec
Repeat for Round 2

 Cool Down

Exercise Time Rest
TRX Hip Hinge 45 sec 10 sec
TRX Single Leg Hip Hinge (Switch legs at halfway point) 45 sec 10 sec
TRX Forward Lunge to Hip Flexor Stretch 45 sec 10 sec
TRX Golf Swing 45 sec Done

 

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IMG_8465This workout features 2 TRX exercises and 1 endurance/strength non-TRX move

Station Setup: You will complete 3 Rounds of 3 Exercises (45 seconds) with a 10 second rest in between. There is a 1 minute break in between stations.

Equipment Needed: TRX Suspension Trainer, Kettlebell, Dumbbells,

* Switch to the other side at the halfway mark

STATION 1

  EXERCISE
1 TRX Pushup / Walkout Combo
2 TRX Pike (2 reps & reset)
3 Split Jump

STATION 2

  EXERCISE
1 TRX Single Leg Hamstring (R)
2 TRX Single Leg Hamstring (L)
3 Kettlebell Swings

STATION 3

  EXERCISE
1 TRX Y-Delt Raise
2 TRX Row
3 Dumbbell Thrusters

STATION 4

  EXERCISE
1 TRX Single Leg Squat (R)
2 TRX Single Leg Squat (L)
3 Squat Pulses

 STATION 5

  EXERCISE
1 TRX Single Arm Bicep (R/L)*
2 TRX Chest Press
3 Diamond Pushups

This workout features 1 TRX stations and 4 Strength stations.

Station Setup: You will complete 3 Rounds of 3 Exercises (45 seconds) with a 10 second rest in between. There is a 1 minute break in between stations.

Equipment Needed: TRX Suspension Trainer, Cable Machine, Dumbbells, Kettlebells, Deadball, Sandbags, Medicine Balls, Plyometric Boxes.

* Switch to the other side at the halfway mark

STATION 1

  EXERCISE
1 TRX Hip Hinge (to Plank)
2 TRX Single Leg Hamstring Curl (Right)
3 TRX Single Leg Hamstring Curl (Left)

STATION 2

  EXERCISE
1 Tricep Single Arm Pressdown (Right / Left)*
2 Dumbbell Bicep Alternating Curl
3 Cable Pull-Through

 STATION 3

  EXERCISE
1 Kettlebell Single Arm Swing (Right / Left)*
2 Kettlebell Alternating Shoulder Presses
3 Kettlebell Single Arm Row

 STATION 4

  EXERCISE
1 Deadball Slams
2 Sandbag Over-the- Shoulder Drops
3 Med. Ball Twist

 STATION 5

  EXERCISE
1 Plyo Box (18”) Step Up (Right / Left)*
2 Plyo Box (24”) Jump Down to Deep Squat
3 Plyo Box (12”) Lateral Stride with Hop

 

Want to get TRX Strong? Try this base line workout. After completing the warm-up you will attack 6 TRX exercises in Block 1, completing 4 sets of the exercise before moving on to the next one. Block 2 will be performed in 2 rounds. You will complete 1 set of each exercise before moving on to the second round. You will finish will the cool down TRX exercises.

Equipment Needed:

  • TRX Suspension Trainer

 

Warm Up

Exercise Time Rest
Jumping Jacks 60 sec
TRX Squat 60 sec
TRX Squat Row 60 sec
TRX Alternating Forward Lunge with Y-Fly 60 sec
TRX TRX Golf Swing with Single Arm Swing 60 sec 60 sec

 Block 1  – Repeat Each Exercise 4 times before moving to the next one

Exercise Sets Time Rest
TRX Chest Press 4 30 sec 20 sec
TRX Plank with Hands In 4 30 sec 20 sec
TRX Tricep Press 4 30 sec 20 sec
TRX Row 4 30 sec 20 sec
TRX Crunch 4 30 sec 20 sec
TRX Bicep Curls 4 30 sec 20 sec

Block 2  – Break into two rounds. Complete 1 set of each exercise, then complete a second round

Exercise Sets Time Rest
TRX Chest Press (Inside Grip) 2 60 sec 30 sec
TRX Balance Lunge with Hop 2 60 sec 30 sec
TRX Tricep Kickbacks 2 60 sec 30 sec
TRX T-Delt Raise 2 60 sec 30 sec
TRX Hamstring Curl with Hip Press 2 60 sec 30 sec
TRX Single Arm Bicep Curls 2 60 sec 30 sec

 Cool Down

Exercise Time Rest
TRX Arm Sweeps 45 sec 10 sec
TRX Low Back Stretch with Rotation 45 sec 10 sec
TRX Forward Lunge to Hip Flexor Stretch 45 sec 10 sec
TRX Golf Swing 45 sec Finished

 

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Only have a few minutes to get in a full-body workout? Try this quick 25-minute workout using only the TRX Suspension Straps.

EXERCISE TIME REST
TRX Squat & Row 45 sec 15 sec
TRX Single Leg Crossing Balance Lunge with Hop (Right) 45 sec 15 sec
TRX Single Leg Ccrossing Balance Lunge with Hop (Left) 45 sec 15 sec
TRX Pushup 45 sec 15 sec
TRX Body Saw 45 sec 15 sec
TRX Tricep Press 45 sec 15 sec
TRX Standing Rollout 45 sec 15 sec
TRX Burpee (Right) 45 sec 15 sec
TRX Burpee (Left) 45 sec 15 sec
TRX Powerpull (Right) 45 sec 15 sec
TRX Powerpull (Left) 45 sec 15 sec
TRX Bicep Curl 45 sec 15 sec
TRX Y-Deltoid Raise 45 sec 15 sec
TRX Single Leg Squat (Right) 45 sec 15 sec
TRX Single Leg Squat (Left) 45 sec 15 sec
TRX Chest Press 45 sec 15 sec
TRX Plank 45 sec 15 sec
TRX Tricep Kickback 45 sec 15 sec
TRX Hip Drop 45 sec 15 sec
TRX Hamstring Runner 45 sec 15 sec
TRX Hamstring Curl 45 sec 15 sec
TRX T-Deltoid Pull 45 sec 15 sec
TRX Bicep Reverse Curl 45 sec 15 sec
TRX Wallslide 45 sec 15 sec

This workout features 3 TRX stations and 2 Strength/ Cardio stations.

Station Setup: You will complete 3 Rounds of 3 Exercises (45 seconds) with a 10 second rest in between. There is a 1 minute break in between stations.

Equipment Needed: TRX Suspension Trainer, Kettlebell, Dumbbell.

* Complete the number of reps listed and reset, then continue the exercise

** Switch to the second exercise at the halfway mark

*** Switch exercises each round

STATION 1

  EXERCISE
1 TRX Plank
2 TRX Overhead Squat
3 TRX Standing Rollout to Chest Press (5)*

 STATION 2

  EXERCISE
1 Kettlebell Swing
2 Kettlebell Upright Row
3 Turkish Get Ups (R/L)**

STATION 3

  EXERCISE
1 TRX Pike (3)*
2 TRX Single Leg Lunge (R / L / Split Jump)***
3 TRX Hip Hinge to Chest Press

STATION 4

  EXERCISE
1 Forward Jumps / Lateral Jumps**
2 Dumbbell Bicep Curl to Shoulder Press
3 Diamond Pushups

STATION 5

  EXERCISE
1 TRX Side Plank
2 TRX Lateral Lunge (R / L / Jump Squat)***
3 TRX Deep Row (5)*