TRX Metabolism Booster #2

Round 1 – Complete 3 sets of this round

• TRX Squat – 30 sec
• TRX Mid Row – 30 sec

Round 2 – Complete 3 sets of this round

• TRX Balance Lunge to TRX Single Leg Squat (R/L) – 30 sec each leg
• TRX Pushup – 30 sec

Round 3 – Complete 3 sets of this round

• TRX Y Deltoid Raise – 30 sec
• TRX Bicep Curls – 30 sec
• TRX Tricep Press – 30 sec
• TRX Standing Rollout – 30 sec
• TRX Shoulder O’s – 30 sec

Round 4 – Complete 2 sets of this round

• TRX Squat – 30 sec
• TRX Mid Row – 30 sec

Round 5 – Complete 2 sets of this round

• TRX Chest Press – 30 sec
• Pushup – 30 sec

Round 6 – 4 minutes Tabita Interval Training – 20 sec work / 10 sec rest – alternate between the two following exercises

• TRX Squat
• TRX Squat with Hop

Follow Mike on Twitter at www.twitter.com/mytrainermike or on Facebook at http://www.facebook.com/mytrainermike

TRX Full Body Workout #3

This TRX workout focuses on muscle endurance and will push you to your limit. Keep the transition times under 15 seconds with 1 minute between rounds.

Warm Up

• TRX Squat – 30 sec
• TRX Mid Row – 30 sec
• TRX Squat & Row – 30 sec
• TRX I-Delt Fly – 30 sec
• TRX Y-Delt Fly  – 30 sec
• TRX T-Delt Fly – 30 sec
• TRX Standing Rollout – 30 sec
• TRX Hip Hinge – 30 sec per side

Round 1 – Repeat 3X

• TRX Squat – 50 reps
• TRX Mid Row – 40 reps
• TRX Chest Press – 30 reps

Round 2 – Repeat 3X

• TRX Bicep Curls – 20 reps
• TRX Tricep Press- 20 reps
• TRX Overhead Squats – 20 reps

Round 3 – Repeat 3X

• TRX T-Fly – 20 reps
• TRX Y-Fly – 20 Reps
• TRX Hip Drop – 20 reps on each side

Follow Mike on Twitter at @mytrainermike or on Facebook at www.facebook.com/mytrainermike for more training tips and hints.

TRX Express 1.3

Give your metabolism a boost with this high intesity TRX routine that focuses on power and anaerobic conditioning. Keep your transition times under 15 seconds!

Round 1

• TRX Atomic Push Up – 30 sec
• TRX Plank – 30 sec
• TRX Side Plank – 30 sec per side
• TRX Sprinter Start – 30 sec per side -ing sides – no rest when switching sides
• TRX Chest Press – 30 sec
• TRX Single Leg Squat – 30 sec per side – no rest when switching sides
• TRX Standing Roll Out – 30 sec
• TRX T & Y Deltoid Fly – 30 sec
• TRX Mid Back Row – 30 sec
• TRX Hamstring Curl – 30 sec
• CARDIO: 1 Minute: Jumping Jacks
• REST: 1 Minute

Round 2

• TRX Atomic Push Up – 30 sec
• TRX Plank – 30 sec
• TRX Side Plank – 30 sec per side
• TRX Sprinter Start (with Hop) – 30 sec per side -ing sides – no rest when switching sides
• TRX Chest Press (Deep Angle) – 30 sec
• TRX Single Leg Squat (with Hop) – 30 sec per side – no rest when switching sides
• TRX Kneeling Roll Out – 30 sec
• TRX T & Y Deltoid Fly – 30 sec
• TRX Mid Back Row (Deep Angle) – 30 sec
• TRX Hamstring Curl – 30 sec
• CARDIO: 1 Minute: Snowboard Jumps
• REST: 1 Minute

Round 3

• Repeat Round 2 and replace the Snowboard Jumps with Mountain Climbers

TRX Express 1.2

Perform each of these exercises for 45 seconds, using a 15 second break in between. To increase the intensity, decrease the amount of rest between.

Round 1

• TRX Chest Press
• TRX Mid Back Row
• TRX Chest Press Leg Abducted (Right)
• TRX Chest Press Leg Abducted (Left)
• TRX Single Arm Row (Right)
• TRX Single Arm Row (Left)
• CARDIO 2 Minutes: Jumping Jacks

Round 2

• TRX Bicep Curl
• TRX Tricep Press
• TRX Bicep Curl (Reverse Grip)
• TRX Tricep Press (Reverse Grip)
• Cardio 2 Minutes: Plyometric Jumps

Round 3

• TRX T-Deltoid Flye
• TRX Y-Deltoid Flye
• TRX Power Pull (Right)
• TRX Power Pull (Left)
• TRX Overhead Squat
• Cardio 2 Minutes: Mountain Climbers

Round 4

• TRX Plank
• TRX Crunches
• TRX Standing Rollout
• TRX Hip Drop
• Cardio 2 Minutes: Burpees

If you’re going to be in the Edmonton region and are interested in participating in one of Mike’s TRX group training sessions, visit www.purewellnessstudio.com for his TRX group class schedule.

Follow Mike on Twitter: @mytrainermike

TRX Leg Circuit

Warmup
20 Jumping Jacks
10 Squat Jacks
30 seconds High Knees Running in Place
30 seconds Mountain Climbers

Circuit 1
20 In and Out Squats: Holding the TRX straps tight and standing back in a squat position, squat with feet close together. Come up, step right foot to the side and squat wide. Step back to the narrow-feet position, squat, and come up. Step left foot to the side and squat wide. That’s one rep – yes, just one.
16 one-legged squats on each leg
16 Jump Squats
20 Sumo Squats: Feet wide apart, angled at 45 degrees out, as you go straight down and up – squeezing the glutes and inner thighs as you come up slowly.
16 Sumo Jump Squats: Same as the Sumo position, but quickly jump up and down, landing softly on the feet
16 TRX Lunges (or reverse lunges with one foot on a bench) and Pushups on each leg: Put one foot in the TRX strap and turn away from the strap, lunging down with the foot suspended. After 16 reps, come down to the floor and do 16 wide-grip pushups.

Cardio Burst
10 Burpees
20 Jumping Jacks
10 Squat Jacks

Circuit 2
Lunge Drill: 20 lunges with the right foot forward, 20 second hold at the bottom, followed by 16 lunge-kicks. Repeat on the left side.
20 Hip Hinge/Heel Lifts: Start with right foot planted on the floor, left leg back and toe pointed and off the floor. Slowly hinge at the hip, chest coming down as your left leg lifts; slowly hinge back down, feeling the hamstrings as you would in a deadlift. Do 20 reps, then hold forward in the hinge position as you bend the left leg to 90 degrees and push the heels up to the ceiling for 16 reps. Repeat on the left leg.
20 TRX Hamstring Curls

Cardio Burst
30 seconds Mountain Climbers
30 seconds High Knees
10 Burpees

**Repeat both circuits one more time and remember to stretch!

If you’re going to be in the Edmonton region and are interested in participating in one of Mike’s TRX group training sessions, visit www.purewellnessstudio.com for his TRX group class schedule.

Follow Mike on Twitter: @mytrainermike or on Facebook

TRX Express 1.1

This full body TRX workout is composed of 5 rounds; 2 lower body, 2 upper body and 1 round specifically for core.

Round 1: 45 sec. per exercise

• TRX Front Squat
• TRX Sprinters Start (R)
• TRX Sprinters Start (L)
• TRX Balance Lunge (R)
• TRX Balance Lunge (L)
• Jump Squat

Round 2: 45 sec. per exercise

• TRX Hip Press
• TRX Hamstring Curl
• TRX Hamstring Runner
• Mountain Climbers

Round 3: 45 sec. per exercise

• TRX Chest Press
• TRX Chest Press (Deep)
• TRX Mid-Row
• TRX Mid-Row (Deep)
• Jumping Jacks

Round 4: 45 sec. per exercise

• TRX Bicep Curls
• TRX Bicep Curls (Reverse)
• TRX Tricep Press
• TRX Tricep Press (Reverse)
• Split Squat Jumps

Round 5: 30 sec. per exercise

• TRX Planks x 3 sets
• TRX Crunches x 3 sets

If you’re going to be in the Edmonton region and are interested in participating in one of Mike’s TRX group training sessions, visit www.purewellnessstudio.com for his TRX group class schedule.

Follow Mike on Instagram: @mikeclarklife

What Is TRX Suspension Training?

The TRX Suspension Trainer is a type of training that uses your own body weight and gravity, to build strength, balance, coordination, flexibility, core and joint stability, all while preventing injuries. You can minimize your training time by working your whole entire body switching from one exercise to the next in just seconds.

Do you know what the best part is? Every exercise you have to engage your core. Now you may think that your core is just your abdominals, however it is more than that! Your core includes the pelvis, abs, back and chest muscles. It is this core that offers your body stability, balance and flexibility. Everything you do in your life starts with your core, whether it is bending over to pick up the pen you dropped on the floor, washing your car, playing basketball with your kids, or participating in an Ironman.A strong and stable core is important to help prevent injuries, not just in your low back but in your entire body. Just think of how developing good core strength and stability will only enhance your performance and way of life!

The TRX Suspension Trainer:

• Delivers a fast, effective total-body workout
• Helps build a rock-solid core
• Increases muscular endurance
• Benefits people of all fitness levels (pro athletes to seniors)
• Can be set-up anywhere (gym, home, hotel or outside)

Used by Trainers, Athletes and the U.S. Military

Thousands of people at all fitness levels now train on the TRX: From everyday people who just want to feel and look their best to some of the world’s most elite athletes. The TRX is used routinely by all four branches of the military, and can be found in the locker rooms of:

• Major League Baseball teams
• National League Baseball teams
• UFC fighters
• Olympic-level cyclists, swimmers & runners

If you’re going to be in the Edmonton region and are interested in participating in one of Mike’s TRX group training sessions, visit www.purewellnessstudio.com for his TRX  group class schedule. 

Follow Mike on Twitter: @mytrainermike or on Facebook: MyTrainerMike