Posts Tagged ‘Abs’

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

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…

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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.

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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.

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