Posts Tagged ‘Abs’

The 3-2-1 Workout combines Strength, Cardio and Core in one circuit. All exercises are 30 seconds in length. You will alternate between the two exercises given for each the strength (A – 3 Sets), cardio (B – 2 sets) and core (C – 1 set). During the circuit you will only get a 5 second transitional rest between exercises, and a 30 second rest between circuits. Total time on this workout will be 45 minutes.

3-2-1

Circuit 1

  • A1: Dumbbell Row x3
  • A2: Alternating Side Lunge with Dumbbell Flye x3
  • B1: Jumping Jacks x2
  • B2: Single Leg Mountain Climbers x2
  • C1: Crunch x1
  • C2: Reverse Crunch x1

Circuit 2

  • A1: ST Row x3
  • A2: ST Bicep Curls x3
  • B1: ST Jump Squat x2
  • B2: ST Hip Drop (R/L) x2
  • C1: Crunch x1
  • C2: Reverse Crunch x1

Circuit 3

  • A1: Dumbbell Squat & Press x3
  • A2: Pushup x3
  • B1: Buttkicks x2
  • B2: Punches x2
  • C1: Crossing Crunch (R) x1
  • C2: Crossing Crunch (L) x1

Circuit 4

  • A1: ST Chest Press x3
  • A2: ST Tricep Press x3
  • B1: ST Squat Pulses x2
  • B2: ST Lunge & Hop (R/L) x2
  • C1: Crossing Crunch (R) x1
  • C2: Crossing Crunch (L) x1

Circuit 5

  • A1: Dumbbell Lunge & Bicep Curl x3
  • A2: Dumbbell Front Raise x3
  • B1: Jump Rope x2
  • B2: Running on the Spot x2
  • C1: Hip Press x1
  • C2: Plank x1

Circuit 6

  • A1: ST T-Delt Raise x3
  • A2: ST Y-Delt Raise x3
  • B1: ST Split Jump x2
  • B2: ST Cossack x2
  • C1: Hip Press
  • C2: Plank

If you’re familiar with Crossfit workouts then you already know about Fran. The Fran workout doesn’t look like much on paper, but it is especially deceptive. In adapting this to a TRX setting we’ve used TRX Squat Thruster and the TRX Pullup.

TRX Squat Thruster

This move is very similar to the TRX Overhead Squat. The difference is at the bottom of the movement the elbows will drop down to your sides and arms will fully extend as you stand up out of the squat.

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TRX Pullup

For any TRX pullup, suspend the unit from a secure anchor above you so the straps hang straight down. For this beginner exercise, adjust the straps so the handles hang an arm’s length above the floor. Perform this exercise in one of two ways, either kneeling or seated on the floor below the handles. If you sit, bend your knees and place your feet flat on the floor. Reach above you and grab the TRX handles with your palms facing forward. Initiate the pullup movement by squeezing your back muscles together and down. Bend your elbows and pull your body up until your chin is in line with your hands. Your toes should stay in contact with the floor, reducing the amount of weight you lift and providing a way for you to assist yourself if needed.

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The Workout

  • 21 TRX Squat Thrusters
  • 21 TRX Pullups
  • 15 TRX Squat Thrusters
  • 15 TRX Pullups
  • 9   TRX Squat Thrusters
  • 9   TRX Squat Thrusters

Complete 3 rounds for time.

 

 

 

TRXIt’s time to ditch the dumbbells and get a full body workout in about 25 minutes with TRX Express 3.8.

  1. Beginners: 30sec work / 30sec rest
  2. Intermediate: 45sec work / 15sec rest
  3. Advanced: 50sec work / 10sec rest
  • ST Chest Press
  • ST Mid Row
  • ST Split Fly – Right
  • ST Split Fly – Left
  • ST Tricep Kickback
  • ST Bicep Clutch
  • ST Squat
  • ST Balance Lunge – Right
  • ST Balance Lunge – Left
  • ST Hamstring Curl
  • ST Hamstring Runner
  • ST Oblique Crunch
  • ST Body Saw
  • ST Chest Press (Inside Grip)
  • ST High Row
  • ST T-Deltoid Fly
  • ST W-Deltoid Fly
  • ST Tricep Press
  • ST Bicep Curl
  • ST Abducted Lunge – Right
  • ST Abducted Lunge – Left
  • ST Hip Abduction
  • ST Hip Drop – Right
  • ST Hip Drop – Left
  • ST Plank

TRXExercises will be 50 sec long, and reduces the rest time from the standard 15 sec rest period to only 10 sec.

Get more TRX training programs, health and training tips at http://www.mytrainermike.net

  • TRX Pushup
  • TRX Chest Press
  • TRX 3-Way Row
  • TRX Single Arm Row (R)
  • TRX Single Arm Row (L)
  • TRX Split Fly
  • TRX Atomic Pushups
  • TRX Bicep Curl
  • TRX Y-Fly
  • TRX Tricep Press
  • Jumping Jacks
  • TRX Lunge (R)
  • TRX Burpee (R)
  • TRX Lunge (L)
  • TRX Burpee (L)
  • TRX Squat
  • TRX Hamstring Curl
  • TRX Hip Press
  • TRX Plank Abduction
  • TRX Mountain Climber
  • TRX Spiderman Pushup
  • TRX Plank
  • TRX Crunch & Curl

disc-what-stComplete as many rounds in 20 minutes as you can of:

  • TRX Pullups – 5 reps
  • TRX Pushups – 10 reps
  • TRX Squats – 15 reps

disc-what-stComplete as many rounds in 20 minutes as you can of:

  • TRX Handstand Push Ups – 5 reps
  • TRX Single Leg Squat – 10 alternating reps
  • TRX Pullup – 15 reps

disc-what-stCircuit 1 – Repeat 2x – 45 sec per exercise / 15 sec rest

  • TRX Push Up
  • TRX Tricep Press
  • Pulse Squats
  • TRX Crunch
  • Burpees

Circuit 2 – Repeat 2x – 45 sec per exercise / 15 sec rest

  • TRX Bicep Curl
  • Dumbbell Squat & Press
  • TRX Cycle Jump
  • Plank
  • TRX Mountain Climbers

Circuit 3 – Repeat 2x – 45 sec per exercise / 15 sec rest

  • TRX Chest Press
  • Dumbbell Single Arm Press (R/L) – Switch halfway
  • TRX Crossing Balance Lunge (R/L) – Switch halfway
  • Side Plank (R/L) – Switch halfway
  • Jumping Jacks

Circuit 4 – Repeat 2x – 45 sec per exercise / 15 sec rest

  • TRX Powerpull (Right)
  • TRX Powerpull (Left)
  • TRX Hamstring Curl
  • Plank
  • Plank Jacks

Circuit 5 – Repeat 2x – 45 sec per exercise / 15 sec rest

  • TRX T-Y Fly
  • Dumbbell Lateral Raise (R/L) – Switch halfway
  • Alternating Reverse Lunges
  • TRX Frog Kicks
  • Speed Skaters