It’s all about variety today as we move through this 5 Block, Full-Body workout. The program starts off with a warm up Block before we move to more single side exercises through Blocks 2-4, then complete the workout with some explosive, cardio exercises and add in some stability moves on the wobble board to challenge you.
Instructions: Each of the exercises in the Blocks will be performed for 45 sec with a 15 sec break in between. There is a 60 second break in between each Block.
Equipment Needed: TRX Suspension Trainer, Wobble Board (WB)
BLOCK 1
Exercise | Work | Rest | Sets |
---|---|---|---|
Ankle Rockers | 45 sec | 15 sec | 1 |
TRX Gorilla Stomp | 45 sec | 15 sec | 1 |
TRX Squat | 45 sec | 15 sec | 1 |
TRX Squat with Overhead Reach | 45 sec | 15 sec | 1 |
TRX Hip Hinge | 45 sec | 15 sec | 1 |
TRX Golf Swing | 45 sec | 15 sec | 1 |
TRX Row | 45 sec | 15 sec | 1 |
TRX Y-Raise | 45 sec | 15 sec | 1 |
TRX Chest Fly | 45 sec | 15 sec | 1 |
TRX Tricep Kickback | 45 sec | 15 sec | 1 |
BLOCK 2
Exercise | Work | Rest | Sets |
---|---|---|---|
TRX Single Leg Squat (Right) | 45 sec | 15 sec | 1 |
TRX Single Leg Squat (Left) | 45 sec | 15 sec | 1 |
TRX Single Leg Hip Hinge (Right) | 45 sec | 15 sec | 1 |
TRX Single Leg Hip Hinge (Left) | 45 sec | 15 sec | 1 |
TRX Powerpull (Right) | 45 sec | 15 sec | 1 |
TRX Powerpull (Left) | 45 sec | 15 sec | 1 |
TRX Single Arm Chest Press (Right) | 45 sec | 15 sec | 1 |
TRX Single Arm Chest Press (Left) | 45 sec | 15 sec | 1 |
TRX Hip Drop (Right) | 45 sec | 15 sec | 1 |
TRX Hip Drop (Left) | 45 sec | 15 sec | 1 |
BLOCK 3
Exercise | Work | Rest | Sets |
---|---|---|---|
TRX Lunge (Right) | 45 sec | 15 sec | 1 |
TRX Lunge (Left) | 45 sec | 15 sec | 1 |
TRX Single Leg Hamstring Curl (Right) | 45 sec | 15 sec | 1 |
TRX Single Leg Hamstring Curl (Left) | 45 sec | 15 sec | 1 |
TRX Single Arm Bicep Curl (Right) | 45 sec | 15 sec | 1 |
TRX Single Arm Bicep Curl (Left) | 45 sec | 15 sec | 1 |
TRX Single Arm Tricep Press (Right) | 45 sec | 15 sec | 1 |
TRX Single Arm Tricep Press (Left) | 45 sec | 15 sec | 1 |
TRX Side Plank (Right) | 45 sec | 15 sec | 1 |
TRX Side Plank (Left) | 45 sec | 15 sec | 1 |
BLOCK 4
Exercise | Work | Rest | Sets |
---|---|---|---|
TRX Abducted Lunge (Right) | 45 sec | 15 sec | 1 |
TRX Abducted Lunge (Left) | 45 sec | 15 sec | 1 |
TRX Single Leg Hip Press (Right) | 45 sec | 15 sec | 1 |
TRX Single Leg Hip Press (Left) | 45 sec | 15 sec | 1 |
TRX Split Fly (Right) | 45 sec | 15 sec | 1 |
TRX Split Fly (Left) | 45 sec | 15 sec | 1 |
TRX T-Deltoid Fly | 45 sec | 15 sec | 1 |
TRX A- Deltoid Fly | 45 sec | 15 sec | 1 |
TRX Crunch | 45 sec | 15 sec | 1 |
TRX Pike | 45 sec | 15 sec | 1 |
BLOCK 5
Exercise | Work | Rest | Sets |
---|---|---|---|
TRX Split Jump | 45 sec | 15 sec | 1 |
WB Balance (RIght) | 45 sec | 15 sec | 1 |
WB Balance (Left) | 45 sec | 15 sec | 1 |
TRX Squat Jump | 45 sec | 15 sec | 1 |
WB Mountain Climbers | 45 sec | 15 sec | 1 |
WB Squats | 45 sec | 15 sec | 1 |
TRX Front Squat with Hop | 45 sec | 15 sec | 1 |
WB Lateral Leg Lift (Right) | 45 sec | 15 sec | 1 |
WB Lateral Leg Lift (Left) | 45 sec | 15 sec | 1 |
Jog | 45 sec | 15 sec | 1 |