Posts Tagged ‘Abs’

The newest addition to the line up is TRX Next: Balls & Bells, which consists of the TRX Suspension Trainer, Kettle Bells, and Medicine Balls. The group is structured to focus mainly on developing strength and power.

The class is set up with 3 stations (TRX, Kettle Bell, & Med Ball). You will perform the exercise listed at each station 4 times before moving onto the next station. Once you have completed each of the 3 stations, you will move to Round 2 exercises, and continue to do the same until you have completed 5 Rounds (15 different exercises in total).

I have set up the program to be 30 seconds of work followed by 15 seconds of rest (repeat 4 times in total), and 20 second rest in-between stations.

Example:

Round 1: Station 1: (30 sec / 15 sec rest) > repeat 4x > Round 1: Station 2: (30 sec / 15 sec rest) > repeat 4x > Round 1: Station 3: (30 sec / 15 sec rest) > repeat 4x > Move on to Round 2 exercises…

IMG_4874.JPG

STATION 1: TRX Suspension Trainer

ROUND EXERCISE
1 TRX Hammer Press
2 TRX Power Pull
3 TRX Bicep Curl
4 TRX Y-Delt Raise
5 TRX Jump Squat

 

STATION 2: Kettle Bells

ROUND EXERCISE
1 Single Arm Floor Press
2 Single Arm Row
3 Figure-8
4 High Pull
5 Swing

 

STATION 3: Medicine Balls

ROUND EXERCISE
1 Alternating MB Pushup
2 Deadball Slams
3 Overhead Tricep Extensions
4 Figure-8
5 Squat & Toss * PARTNER NEEDED *

In this full-body 25 minute express program we focus on using unilateral movements throughout the majority of the program. When using proper form, this creates a more stable core as you counter the rotational forces, and increases the demand that is being placed on the muscles.

TRX Express 4.9.jpg

Only have a short time to get your workout in? Try this Express TRX Sweat session that will get your heart rate up, and only takes about 25 minutes to complete. You will move between a TRX exercise and a cardio/core exercise in each block. Complete each block twice before moving on to the next one.

TRX Sweat 1.5.jpg

 

TRX Fit Format 2.jpg

TRX Sweat 1.4.jpg

TRX Express 4.8.jpg

Get ready to move through a variety of equipment today: TRX Suspension Trainer, Dumbbells, Heavy Ropes, Kettlebells, Barbells, Sandbags, and Plyo Boxes.

Modifications: Make this program easier or harder by varying the work to rest ratio. Beginners may find that a 30 sec work / 30 sec rest is better suited to their abilities, while the more advanced may want to increase the work time, and possibly add a cardio component into the program instead of a full 60 seconds of rest.

 

Sheet1 (4).jpg