1/4/18
TRX Finisher
Perform each exercise for 45 seconds of work followed by 15 seconds rest.
Complete 3 rounds.
1. TRX Suspended Row
2. TRX Atomic Push Ups
3. TRX Mountain Climbers
24/4/17
Perform each exercise L/R for 30-45 seconds in sequence for 3-4 rounds, for crazy, unappalled, results.
Single Leg Squat Alt. Front to Back – Floating, L/R
1. Standing on Left leg with right leg in air in front of you, facing anchor point, palms facing in, and lean body back, arms extended out in front as shown, lower body down into a single leg squat, and come up, bend your right knee up in front of you and then behind you and squat, repeating lunge from front to back.
Repeat for desired amount of time and repeat with your Right leg.
2. Complete exercises on Right leg for desired duration of time.
Floating Lunge w/Kick
1. Standing on Left leg with right knee bent 90° in front of you, facing anchor point, palms facing in, lower body down into a single leg squat, bringing right leg behind you, and immediately kicking your right leg forward as high as you can.
Repeat for desired amount of time and repeat, standing on your Right leg, with your Left leg bent 90° in front of you.
2. Complete exercises on Right leg for desired duration of time.
Squat Plyo Jumps Left to Right
1. Standing in wide foot stance, facing anchor point, arms straight out in front of you at shoulder height, lean body back, squat down and hop up and to the left, squat down, and hop up and to the left again, and then squat down and hop up to the right, and then squat down again, and hop up to the right. Repeat this pattern.
2. Continue for desired amount of time.
24/4/17
Challenge each exercise L/R for 45 seconds to 1 minute in sequencefor 3-4 rounds, for goal shattering results.
Oblique Crunches
1. Facing the ground on knees, put feet in foot cradles, raising yourbody into front plank position.
2. Bring knees forward and out to side toward your left arm so thatknees are by your left arm, push through with your feet back to frontplank position, and then bring knees forward and out to side past yourelbow, and then back to start position.
3. Continue oblique crunches from left to right for desired amount of time.
Star Front Plank
1. Facing the ground on knees, put feet in foot cradles, and place handsout to your sides as far out as you can, as shown.
2. Raise your knees/body off ground into Star Plank position and holdor desired amount of time.
90° Knee Kicks
1. Place straps in SHM, and place Right foot in foot cradles, and lift bodyinto front plank position. Bend Left Knee (leg not suspended) in, and twisttorso and lead Left knee under body and to your right and then backdown and immediately out and up to your right as high as you can. Return bended knee underneath body and repeat for desired amountof time. Switch legs, placing Left foot in foot cradles, and repeat.
2. Continue for desired amount of time
24/4/17
Perform each exercise L/R for 30 seconds in sequence for 3-4 rounds, for off the chain results… FAST!
Full Body Roll-Outs
1. Standing in a wide foot stance, with straps over your shoulders, facing away from anchor point, hands holding handles palms down off to your sides, roll body out, raising arms straight up as you roll-outcompletely. Lower arms and pull hips in to return to start position and repeat.
2. Continue for desired amount of time.
Hip Drop w/Leg Raise L/R
1. Put straps in SHM, and stand off to side of anchor point, holding handle with both hands over your head. Drop hip to right, and raise left leg up as high as you can.
2. Repeat for desired duration of time, and then repeat with a hip drop to the left with a right leg raise, as high as you can, for desired duration of time.
Hip Flexor Thrust
1. Lying on floor on back, with feet in foot cradles, and hands out to side for support, raise your hips straight up off ground until body is straight like a surfboard, and immediately lower to ground and then lift again, repeating hip thrusts as fast as you can.
2. Repeat for desired amount of time.
24/4/17
Perform each exercise L/R for 30-45 seconds in sequence for 3-4 rounds, for sick, ridiculous, results.
Hamstring Curls on Hands w/Scissors
1. Sitting on ground, place heels in handles facing anchor point, and lift body up on hands into a reverse plank, and curl knees/legs into chest and then go back out. Immediately scissor legs apart, and together, and then repeat from curling knees into chest.
2. Repeat for desired amount of time.
Supine Runners on Hands
1. Sitting on ground, place heels in handles facing anchor point, and lift body up on hands into a reverse plank, and curl left knee up to chest, and then right, alternating quickly.
2. Repeat for desired amount of time.
Single Leg Hamstring Curl w/Hip Raise
1. Put straps in SHM, and lie on ground, facing anchor point, and put Right heel in foot cradle, and other foot next to it. Curl Right leg in ad raise hips off floor and extend left leg straight up as far as you can, and return to start position, and repeat for desired amount of time.
2. Repeat with Left heel in foot cradle, curling left leg in, and raising hips, and Right Leg straight in air and down.
3. Continue for desired amount of time.
24/4/17
Perform each exercise for 45 seconds of work followed by 15 seconds rest.
Complete 3 rounds.
1. TRX Suspended Row
2. TRX Atomic Push Ups
3. TRX Mountain Climbers
20/11/16
Perform each exercise for 45 seconds of work followed by 15 seconds rest.
Complete 3 rounds.
1. TRX Suspended Row
2. TRX Atomic Push Ups
3. TRX Mountain Climbers
18/6/16
-Complete Each Suspension Abs Workout in ONLY 6-Minutes
-You May Combine Each 6-Minute Set with Another Workout of your choice.
Each Workout is Rated at a Certain Level 1-5. Level 1 Will Be the Easiest; Level 5 Will Be the Hardest.
Choose Which Level of BURN You Want to Feel in Your Abs, then Execute.
Your Goal is to Keep your Knees Off the Ground During Desired Time of Ab Exercises
The Xtreme Levels:
XTREME LEVEL 1 Perform Each Exercise for 30 Seconds with
30 Seconds of Rest Between Exercises, for 2 Rounds. (Easiest)
XTREME LEVEL 2 Perform Each Exercise for 35 Seconds with 25
Seconds of Rest Between Exercises, for 2 Rounds. (Very Challenging)
XTREME LEVEL 3 Perform Each Exercise for 40 Seconds with 20
Seconds of Rest Between Exercises, for 2 Rounds. (Bad Ass)
XTREME LEVEL 4 Perform Each Exercise for 45 Seconds with 15
Seconds of Rest Between Exercises, for 2 Rounds. (Blow Away Your Neighbor)
XTREME LEVEL 5 Perform Each Exercise for 50 Seconds with 10
Seconds of Rest Between Exercises, for 2 Rounds. (Xtremely Hard)
————-
Xtreme Abs Workout 1 (Level 1)
Slow Motion Oblique Crunches
Accordion Crunches
Slow Motion Crunches
Xtreme Abs Workout 2 (Level 2)
Side Plank (single Leg) Oblique Crunch L/R
Olympic Swimmers w/Body Saw
Single Leg Slow Motion Mountain Climbers *SHM
Xtreme Abs Workout 3 (Level 3)
Jackknife Crunches – Slow Motion
Pikes – Left to Right
Single Leg Crunches w/Push-Ups
Xtreme Abs Workout 4 (Level 4)
Single Leg Crunches (5 Reps; 3 second holds and repeat) *SHM
Slow Motion 90° Knee Kicks
Oblique Crunches w/Push-Ups
Xtreme Abs Workout 5 (Level 5)
Pikes – Left to Right w/5 Second Holds L/R
Jackknife Crunches – 5 reps and hold in crunch position for 5 seconds
Single Leg Pike w/Abduction *SHM
Xtreme Abs (Level 5) Workout 6
Pike Mountain Climbers – Slow Motion
Single Leg Diamond Push-Up w/Crunch (5 crunches to 1 push-up)
Hanging Body Lift
Xtreme Abs Workout 7 (Level 5)
180° Push-Up & Crunches (5 crunches to 1 push-up) – Left to Right
Pendulum Swing w/Oblique Crunches and 1 Hand Lifts
Side Plank – Elbow past Knee Oblique Crunches
Xtreme Abs Workout 8 (Level 5)
Windshield Wiper
Hanging L-Shape Flutter Kicks
Side Plank (single leg) Oblique Crunches L/R
Xtreme Abs Workout 9 (Level 5)
Hanging Body Lift w/5 Second Static Hold
Single Leg Oblique Crunches L/R
5 Seconds Hanging L-Shape Flutter Kicks to 1 Hanging Body Lift
Xtreme Abs Workout 10 (Level 5)
Hanging Body Lift to Windshield Wiper
Single Leg Side Oblique Crunches on Hands L/R
Hanging (suspended) Bicycle
14/1/16
Perform each exercise L/R for 30-40 seconds in sequence for 3-4 rounds
Single Leg Opened End Reverse Fly
1. Standing facing anchor point, holding a handle in each hand with palms facing in, lean body back and raise 1 leg.
2. Open both arms straight out to ceiling and floor, making sure body/arms are straight and then back in, switching direction of hands, so that top hand is now at bottom, and perform reverse fly in the opposite direction.
3. Repeat for desired duration of time.
Single Arm Triceps Press w/Knee Drop L/R
1. With straps in SHM, hold handle with Right hand, left hand on hip, facing way from anchor point, and feet in offset foot position. Bend right arm back behind head, while leaning forward and dropping your knee as shown. Return to start and continue for duration of time.
2. Switch to hold handle in Right Hand and repeat exercise for desired duration of time.
Single Arm Chest Press L/R
1. With straps in SHM, facing away from anchor point, feet together, left hand on hip, and Right arm holding handle, extended out in front of you at shoulder height.
2. Bend Right arm, bringing elbow back, lowering body into chest press and then return to start position.
3. Continue for desired amount of time, and then repeat with your Left hand holding handle and right hand on hip.
14/1/16
Perform each exercise L/R for 30-40 seconds in sequence for 3-4 rounds, for sick, ridiculous, results that WILL make people freak.
Single Leg Opened End Reverse Fly
1. Standing facing anchor point, holding a handle in each hand with palms facing in, lean body back and raise 1 leg.
2. Open both arms straight out to ceiling and floor, making sure body/arms are straight and then back in, switching direction of hands, so that top hand is now at bottom, and perform reverse fly in the opposite direction.
3. Repeat for desired duration of time.
Single Arm Triceps Press w/Knee Drop L/R
1. With straps in SHM, hold handle with Right hand, left hand on hip, facing way from anchor point, and feet in offset foot position. Bend right arm back behind head, while leaning forward and dropping your knee as shown. Return to start and continue for duration of time.
2. Switch to hold handle in Right Hand and repeat exercise for desired duration of time.
Single Arm Chest Press L/R
1. With straps in SHM, facing away from anchor point, feet together, left hand on hip, and Right arm holding handle, extended out in front of you at shoulder height.
2. Bend Right arm, bringing elbow back, lowering body into chest press and then return to start position.
3. Continue for desired amount of time, and then repeat with your Left hand holding handle and right hand on hip.
14/1/16
Perform each exercise L/R for 30-45 seconds in sequence for3-4 rounds
Jumping Lunges
1. Standing facing anchor point, hands holding handles withpalms facing in, and feet in an offset foot position, lunge downand jump up into an alternating jump lunge where back foot isnow foot that’s forward, and repeat.
2. Continue for desired amount of time.
Static Hold Lunges w/Hop L/R
1. Facing away from anchor point with straps in SHM, placeRight foot in foot cradle, and lunge. Stand up and hop. Repeat for desired amount of time, and repeat with Left leg.
2. Continue for desired amount of time.
Double Leg “Tear Drop” Quad Extensions(Note: the tear drop is the sexy muscle on the inner tipof the thigh by you knee cap… if you don’t see that on your knee, do more of this exercise… you will eventually.)
1. On knees facing down and away from anchor point, put feetin foot cradles, and use hands for support. Straighten legs tolift knees off ground to extend quads, then lower knees to 45°,and repeat for desired amount of time.
14/1/16
Perform each exercise L/R for 30-45 seconds in sequence for 3-4 rounds, for sick, ridiculous, results.
Single Leg Body Rotations L/R *SHM
1. Place straps in SHM, and lean back, with Left leg off ground, facing anchor point. Pull arms down and to your left, and return to start position. Repeat for desired amount of time on left side.
2. Switch legs, holding Right leg off ground, facing anchor point, and pull arms down and to your right, and return to start position and repeat for desired amount of time.
Single Arm Hip Drop L/R
1. Facing away from anchor point with straps off to side in SHM, feet in offset foot position, hold handle in Left hand, by your ribs, and then lean body out to right side, extending arm straight out.
Drop right hip down and then straighten body back out and return to start position. Repeat for desired amount of time on Left side.
2. Repeat on your right side, facing away from anchor point, straps off to side in SHM, feet in offset foot position, holding handle in Right hand by your ribs. Lean your body out to left side, and then drop your left hip down and then straighten body back out and return to start position.
3. Repeat for desired amount of time on Right side.
Jack Knife Crunches
1. Place both heels in handles, facing ceiling and lie flat, with arms up over head and floor. At same time, raise your arms up toward ceiling, while crunching and pulling knees into chest, and touch hands on ground past glutes, as shown, and return to start position.
2. Repeat for desired amount of time.
19/10/15
Perform each exercise L/R for 30-45 seconds in sequence for3-4 rounds, for sick, ridiculous, results.
Jumping Lunges
- Standing facing anchor point, hands holding handles withpalms facing in, and feet in an offset foot position, lunge downand jump up into an alternating jump lunge where back foot isnow foot that’s forward, and repeat.
- Continue for desired amount of time.
Static Hold Lunges w/Hop L/R
- Facing away from anchor point with straps in SHM, placeRight foot in foot cradle, and lunge. Stand up and hop. Repeat for desired amount of time, and repeat with Left leg.
- Continue for desired amount of time.
Double Leg “Tear Drop” Quad Extensions(Note: the tear drop is the sexy muscle on the inner tip of the thigh by you knee cap… if you don’t see that on your knee, do more of this exercise… you will eventually.)
1. On knees facing down and away from anchor point, put feetin foot cradles, and use hands for support. Straighten legs to lift knees off ground to extend quads, then lower knees to 45°,and repeat for desired amount of time.
19/10/15
Perform each exercise L/R for 30-45 seconds in sequence for 3-4 rounds, for sick, ridiculous, results.
Single Leg Body Rotations L/R *SHM
Place straps in SHM, and lean back, with Left leg off ground, facing anchor point. Pull arms down and to your left, and return to start position. Repeat for desired amount of time on left side.
Switch legs, holding Right leg off ground, facing anchor point, and pull arms down and to your right, and return to start position and repeat for desired amount of time.
Single Arm Hip Drop L/R
1. Facing away from anchor point with straps off to side in SHM, feet in offset foot position, hold handle in Left hand, by your ribs, and then lean body out to right side, extending arm straight out.
Drop right hip down and then straighten body back out and return to start position. Repeat for desired amount of time on Left side.
Repeat on your right side, facing away from anchor point, straps off to side in SHM, feet in offset foot position, holding handle in Right hand by your ribs. Lean your body out to left side, and then drop your left hip down and then straighten body back out and return to start position.
Repeat for desired amount of time on Right side.
Jack Knife Crunches
Place both heels in handles, facing ceiling and lie flat, with arms up over head and floor. At same time, raise your arms up toward ceiling, while crunching and pulling knees into chest, and touch hands on ground past glutes, as shown, and return to start position.
Repeat for desired amount of time.
19/10/15
Do the following circuit as many times as possible in 21 minutes, resting only as needed. If you form gets sloppy, you MUST rest.
*100% effort!! If super fit, try multiple cycles..
-1-Leg Assisted Suspension Squat (8/side)
-DB High Pull (8/side)
-Close-Grip Pushups (15)
-Suspension Leg Curl (8)
-Suspension Mountain Climbers (8/side)
-KB or DB Swings (15)
19/10/15
Front Plank on Hands to Elbows L/R
1. Facing away from anchor point, put feet in foot cradles, facing
down in front plank position.
Bend left arm to get down on left elbow, then with right elbow,
and back on your hand and repeat.
2. Continue for desired amount of time.
Side Plank Scissor Feet w/Reach Under
1. Put feet in foot cradles, and then lie on your Right side.
Lock your feet in an offset foot position (top leg/foot behind bottom
leg/foot). Get onto Right elbow, and then lift body straight up on elbow,
raising left arm straight up into as shown.
Scissor feet apart, and then reach under with your left hand,
and return to start position, with feet locked in offset position,
and left arm straight up in air, and repeat for desired amount of
time, then get on Left side.
2. Repeat on Left Side/Left elbow for desired amount of time.
Reverse Plank on Hands w/Hip Drop
1. Lying on back, with heels in handles, put hands flat on floor,
and raise body straight into Reverse Plank position, then lower
hips just above the ground and lift back to start position.
2. Repeat for desired amount of time.
19/10/15
Front Plank on Hands to Elbows L/R
1. Facing away from anchor point, put feet in foot cradles, facing down in front plank position.
Bend left arm to get down on left elbow, then with right elbow, and back on your hand and repeat.
2. Continue for desired amount of time.
Side Plank Scissor Feet w/Reach Under
1. Put feet in foot cradles, and then lie on your Right side.
Lock your feet in an offset foot position (top leg/foot behind bottom leg/foot). Get onto Right elbow, and then lift body straight up on elbow, raising left arm straight up into as shown.
Scissor feet apart, and then reach under with your left hand, and return to start position, with feet locked in offset position, and left arm straight up in air, and repeat for desired amount of time, then get on Left side.
2. Repeat on Left Side/Left elbow for desired amount of time.
Reverse Plank on Hands w/Hip Drop
1. Lying on back, with heels in handles, put hands flat on floor, and raise body straight into Reverse Plank position, then lower hips just above the ground and lift back to start position.
2. Repeat for desired amount of time.
5/7/15
Perform each exercise L/R for 30-40 seconds in sequence for 3-4 rounds, for sick, ridiculous, results.
Oblique Crunches w/Push-Ups
1. Place feet in foot cradles, and lift body into front plank position on hands and perform a push up.
2. Next, quickly bring knees forward and out to right side toward your right arm, push through with your feet back to front plank position, and immediately bring knees forward and out to left side toward your left arm, and then back to start position and repeat.
3. Continue for desired amount of time.
Hanging L-Shaped Rows
1. Pulling your straps all the way up, standing directly under the anchor point, hold onto handles, with body below you, with feet on floor.
2. Lift body off ground by bending your arms, and straightening your legs straight out so that your body is an “L” shape, and lift body straight up and down to perform these “L ” shape rows.
3. Repeat for desired amount of time.
Single Leg Wide Grip Triceps Press
1. Facing away from anchor point, holding handles with palms down at shoulder height and width apart (wide grip), lean body forward, and put 1 leg up behind you.
2. Bend arms back so that hands come past your head, and then push through back to starting position.
3. Repeat for desired amount of time.
5/7/15
Perform each exercise L/R for 30-40 seconds in sequence for 3-4 rounds, for sick, ridiculous, results.
Oblique Crunches w/Push-Ups
1. Place feet in foot cradles, and lift body into front plank position on hands and perform a push up.
2. Next, quickly bring knees forward and out to right side toward your right arm, push through with your feet back to front plank position, and immediately bring knees forward and out to left side toward your left arm, and then back to start position and repeat.
3. Continue for desired amount of time.
Hanging L-Shaped Rows
1. Pulling your straps all the way up, standing directly under the anchor point, hold onto handles, with body below you, with feet on floor.
2. Lift body off ground by bending your arms, and straightening your legs straight out so that your body is an “L” shape, and lift body straight up and down to perform these “L ” shape rows.
3. Repeat for desired amount of time.
Single Leg Wide Grip Triceps Press
1. Facing away from anchor point, holding handles with palms down at shoulder height and width apart (wide grip), lean body forward, and put 1 leg up behind you.
2. Bend arms back so that hands come past your head, and then push through back to starting position.
3. Repeat for desired amount of time.
6/6/15
Perform these exercises for 30-45 sec L/R in 3-4 circuits, in sequence.
You can also do these for reps. Challenge yourself by counting the reps you complete in 30-45 sec.
Then, each time you execute, try to beat the last record of reps you did on the last set, for SICK results.
1. Bicep Crossovers L/R
2. Wide Grip Biceps Curls
3. Low Squat w/Single Arm Biceps Curls
Perform these exercises with a wide foot stance for beginner, then progress right into your feet together for advanced movement.
6/6/15
Perform each exercise L/R for 40 seconds in sequence for 3-4 rounds, on ONE leg ONLY.
Single Arm/Single Leg Bicep Crossover
1. With straps in SHM, facing anchor point, hold handle in Right hand, lean body back, and raise your Right leg.
2. Pull arm in across your body and to your Left shoulder, and then back to start position.
3. Repeat with Left hand for desired amount of time.
Single Arm/Single Leg Reverse Tricep Pull Down
1. With straps in SHM, facing anchor point, hold handle in Right hand, palms up, lean body back, and raise your Right leg off ground in front of you.
2. Pull down straps toward your side/hip and then return to start position and repeat for desired amount of time.
3. Switch sides, holding handle in Left hand and repeat exercise for desired amount of time.
Single Leg Full Body Roll Out w/Chest Fly
1. Facing away from anchor point, straps over shoulders and holding handles with palms facing down, arms straight out in front of you, and with one leg raised leg behind you, lean body forward into chest fly.
2. Straighten arms back out to where palms are facing in, and straps are above your shoulders. Lean body forward as you raise arms up and over head to roll body out, and then lower arms back down as you bring your body back to start position.
3. Repeat for desired amount of time.
30/5/15
Perform each exercise L/R for 30 seconds in sequence for 3-4 rounds, for sick, ridiculous, results.
Hip Raise Scissors
1. Lying on back, feet in foot cradles, and hands flat on floor out to sides for support, raise your hips off floor, and open legs out, and back in like scissors, keeping hips off floor while scissoring in and out.
2. Continue for desired amount of time.
Single Leg Squats
1. Standing on Right leg, left leg off ground in front of you, facing anchor point, arms straight out in front of you at shoulder height, and lean body back, squat down as close to ground as possible, and then come back up.
2. Repeat for desired amount of time and then repeat, standing on Left Leg, with Right leg off ground in front of you for desired amount of time.
Sprinter Starts
1. Facing away from anchor point, with straps under arms, holding handles with thumbs towards ceiling close to your sides, feet in offset foot position/sprinter start position, raise up your Right knee and them back down, and then immediately raise your Left knee up and then down, and repeat.
2. Continue for desired amount of time.
23/5/15
Perform these exercises for 30-45 sec L/R in 3-4 circuits, in sequence.
You can also do these for reps. Challenge yourself by counting the reps you complete in 30-45 sec.
Then, each time you execute, try to beat the last record of reps you did on the last set, for SICK results.
1. Bicep Crossovers L/R
2. Wide Grip Biceps Curls
3. Low Squat w/Single Arm Biceps Curls
Perform these exercises with a wide foot stance for beginner, then progress right into your feet together for advanced movement.
23/5/15
Perform each exercise L/R for 30 seconds in sequence for 3-4 rounds.
Hip Raise Scissors
1. Lying on back, feet in foot cradles, and hands flat on floor out to sides for support, raise your hips off floor, and open legs out, and back in like scissors, keeping
hips off floor while scissoring in and out.
2. Continue for desired amount of time.
Single Leg Squats
1. Standing on Right leg, left leg off ground in front of you, facing anchor point, arms straight out in front of you at shoulder height, and lean body back, squat down as close to ground as possible, and then come back up.
2. Repeat for desired amount of time and then repeat, standing on Left Leg, with Right leg off ground in front of you for desired amount of time.
Sprinter Starts
1. Facing away from anchor point, with straps under arms, holding handles with thumbs towards ceiling close to your sides, feet in offset foot position/sprinter start position, raise up your Right knee and them back down, and then immediately raise your Left knee up and then down, and repeat.
2. Continue for desired amount of time.
19/5/15
Perform Each Exercise for 50 Seconds with 10 Seconds of Rest Between Exercises, for 2 Rounds.
Windshield Wiper
Hanging L-Shape Flutter Kicks
Side Plank (single leg) Oblique Crunches L/R
19/5/15
Perform Each Exercise for 50 Seconds with 10 Seconds of Rest Between Exercises, for 2 Rounds.
Hanging Body Lift w/5 Second Static Hold
Single Leg Oblique Crunches L/R
5 Seconds Hanging L-Shape Flutter Kicks to 1 Hanging Body Lift
19/5/15
Perform Each Exercise for 50 Seconds with 10 Seconds of Rest Between Exercises, for 2 Rounds.
Hanging Body Lift to Windshield Wiper
Single Leg Side Oblique Crunches on Hands L/R
Hanging (suspended) Bicycle
14/5/15
Perform Each Exercise for 50 Seconds with 10 Seconds of Rest Between Exercises, for 2 Rounds.
Pikes – Left to Right w/5 Second Holds L/R
Jackknife Crunches – 5 reps and hold in crunch position for 5 seconds
Single Leg Pike w/Abduction *SHM
14/5/15
Perform Each Exercise for 50 Seconds with 10 Seconds of Rest Between Exercises, for 2 Rounds.
Pike Mountain Climbers – Slow Motion
Single Leg Diamond Push-Up w/Crunch (5 crunches to 1 push-up)
Hanging Body Lift
14/5/15
Perform Each Exercise for 50 Seconds with 10 Seconds of Rest Between Exercises, for 2 Rounds.
180° Push-Up & Crunches (5 crunches to 1 push-up) – Left to Right
Pendulum Swing w/Oblique Crunches and 1 Hand Lifts
Side Plank – Elbow past Knee Oblique Crunches
25/4/15
Pike Mountain Climbers – Slow Motion
Single Leg Diamond Push-Up w/Crunch (5 crunches to 1 push-up)
Hanging Body Lift
25/4/15
Pikes – Left to Right w/5 Second Holds L/R
Jackknife Crunches – 5 reps and hold in crunch position for 5 seconds
Single Leg Pike w/Abduction *SHM
25/4/15
Perform each exercise L/R for 30-40 seconds in sequence for 3-4 rounds, with 30-20 seconds rest, for sick, ridiculous, results.
Single Arm Body Rotation L/R
1. With straps in SHM, facing anchor point, feet together, holding handle with Left hand by your chest, lean back, and then pull your left arm to your left side, bringing your body
back to standing position, and return to starting point.
Repeat for desired amount of time, and repeat with Right hand.
2. Repeat exercise on Right hand for desired amount of time.
Single Arm/Single Leg Row
1. With straps in SHM, standing away from anchor point, but facing it, holding handles with Right arm, lean body back, facing anchor point, and raise Right leg.
2. Pull Right arm back at shoulder height, pulling your body forward, and return to start position.
3. Repeat for desired amount of time, and then repeat on your Left side, holding handles with your Left hand, and raising your left leg up to perform the single arm rows.
90° Shoulder Press *SHM
1. Place straps in SHM, and standing directly under anchor point, put foot in foot cradle, and walk yourself back on hands and leg as shown, to a 90° angle straight up and down.
2. Using your hands and suspended foot for support, lower body by bending arms into shoulder press
3. Repeat for a total of 15 -20 reps.
18/4/15
Perform Each Exercise for 40 Seconds with 20 Seconds of Rest Between Exercises, for 2 Rounds.
Jackknife Crunches – Slow Motion
Pikes – Left to Right
Single Leg Crunches w/Push-Ups
18/4/15
Perform Each Exercise for 45 Seconds with 15 Seconds of Rest Between Exercises, for 2 Rounds.
Single Leg Crunches (5 Reps; 3 second holds and repeat) *SHM
Slow Motion 90° Knee Kicks
Oblique Crunches w/Push-Ups
18/4/15
Perform each exercise L/R for 30-45 seconds in sequence for 3-4 rounds.
Single Leg Body Rotations L/R *SHM
1. Place straps in SHM, and lean back, with Left leg off ground, facing anchor point. Pull arms down and to your left, and return to start position.
Repeat for desired amount of time on left side.
2. Switch legs, holding Right leg off ground, facing anchor point, and pull arms down and to your right, and return to start position and repeat for desired amount of time.
Single Arm Hip Drop L/R
1. Facing away from anchor point with straps off to side in SHM, feet in offset foot position, hold handle in Left hand, by your ribs, and then lean body out to right side, extending arm straight out. Drop right hip down and then straighten body back out and return to start position. Repeat for
desired amount of time on Left side.
2. Repeat on your right side, facing away from anchor point, straps off toside in SHM, feet in offset foot position, holding handle in Right hand by your ribs. Lean your body out to left side, and then drop your left hip down and
then straighten body back out and return to start position.
3. Repeat for desired amount of time on Right side.
Jack Knife Crunches
1. Place both heels in handles, facing ceiling and lie flat, with arms up over head and floor. At same time, raise your arms up toward ceiling, while crunching and pulling knees into chest, and touch hands on ground past
glutes, as shown, and return to start position.
2. Repeat for desired amount of time.
10/4/15
Do this circuit 3-5x’s per week in 30 min. or less.
Between each circuit, perform a 25m. all-out max effort sprint!
15 reps each exercise L/R – NO BREAKS:
1-2min. Break between circuits
Circuit Time:
1. Single Leg TRX Squat Hops L/R
(25m Sprint)
2. 10 second Front Plank, then push-up crunch
(25m Sprint)
3. TRX Plyometric Low Squat Jump w/ a double arm Pull
(25m Sprint)
4. 10 second Front Plank, then Pikes
(25m Sprint)
Repeat this circuit 3-5x’s per week for 1 month, with proper nutrition and Killer determination, to lose fat fast in areas that are unreachable.
10/4/15
Perform each exercise L/R for 30-45 seconds in sequence for 3-4 rounds,
Single Leg Body Rotations L/R *SHM
1. Place straps in SHM, and lean back, with Left leg off ground, facing anchor point. Pull arms down and to your left, and return to start position.
Repeat for desired amount of time on left side.
2. Switch legs, holding Right leg off ground, facing anchor point, and pull arms down and to your right, and return to start position and repeat for desired amount of time.
Single Arm Hip Drop L/R
1. Facing away from anchor point with straps off to side in SHM, feet in offset foot position, hold handle in Left hand, by your ribs, and then lean body out to right side, extending arm straight out. Drop right hip down
and then straighten body back out and return to start position. Repeat for desired amount of time on Left side.
2. Repeat on your right side, facing away from anchor point, straps off to side in SHM, feet in offset foot position, holding handle in Right hand by your ribs. Lean your body out to left side, and then drop your left hip down and
then straighten body back out and return to start position.
3. Repeat for desired amount of time on Right side.
Jack Knife Crunches
1. Place both heels in handles, facing ceiling and lie flat, with arms up over head and floor. At same time, raise your arms up toward ceiling, while crunching and pulling knees into chest, and touch hands on ground past
glutes, as shown, and return to start position.
2. Repeat for desired amount of time.
3/4/15
Jackknife Crunches – Slow Motion
Pikes – Left to Right
Single Leg Crunches w/Push-Ups
# Reps and sets up to you!
3/4/15
Perform each exercise L/R for 30-40 seconds in sequence for 3-4 rounds, for sick, ridiculous, results.
Single Leg Reverse Flys L/R
1. Standing facing anchor point, holding a handle in each hand with palms facing in, lean body back and raise 1 leg.
2. Open both arms straight out to ceiling and floor, making sure body/arms are straight and then back in, switching direction of hands, so that top hand is now
at bottom, and perform reverse fly in the opposite direction.
3. Repeat for desired duration of time.
Shoulder Press w/Lean L/R
1. Place straps in SHM, and standing directly under anchor point, put foot in foot cradle, and walk yourself back on hands and leg as shown, to a 90° angle straight up and down.
2. Using your hands and suspended foot for support, lower body by bending arms into shoulder press, and straighten arms to bring body back up.
3. Next, lean body to right, then to left, and repeat the entire exercise for desired amount of time.
Suspended Burpees w/Push-Up & Jump
1. With straps in SHM, place 1 foot in foot cradle, standing directly below anchor point.
2. Drop hands down to get into push up position and perform push-up and immediately come back up and jump straight up in air.
3. Repeat for desired amount of time and repeat with other leg in foot cradle.
3/4/15
Perform each exercise L/R for 30-40 seconds in sequence for 3-4 rounds, for sick, ridiculous, results.
Single Leg Reverse Flys L/R
1. Standing facing anchor point, holding a handle in
each hand with palms facing in, lean body back and raise 1 leg.
2. Open both arms straight out to ceiling and floor,
making sure body/arms are straight and then back in,
switching direction of hands, so that top hand is now
at bottom, and perform reverse fly in the opposite direction.
3. Repeat for desired duration of time.
Shoulder Press w/Lean L/R
1. Place straps in SHM, and standing directly under anchor point, put foot in foot cradle, and walk yourself back on hands and leg as shown, to a 90° angle straight up and down.
2. Using your hands and suspended foot for support, lower body by bending arms into shoulder press, and straighten arms to bring body back up.
3. Next, lean body to right, then to left, and repeat the entire exercise for desired amount of time.
Suspended Burpees w/Push-Up & Jump
1. With straps in SHM, place 1 foot in foot cradle, standing directly below anchor point.
2. Drop hands down to get into push up position and perform push-up and immediately come back up and jump straight up in air.
3. Repeat for desired amount of time and repeat with other leg in foot cradle.
28/3/15
Perform each exercise L/R for 40 seconds in sequence for 3-4 rounds, for sick, ridiculous, results.
Single Leg Quad Extension L/R
1. Place straps in SHM, and facing away from anchor point, on knees, place right foot in foot cradle, and place hands flat on floor under shoulders as shown.
2. Lift body off ground onto hands, and extend Right leg so that it’s straight and then bend right knee to approximately 45° and repeat with extension of right leg for desired amount
of time, without touching right knee to ground until complete.
3. Repeat with Left leg in handle for desired amount of time.
Single Leg Mountain Climbers
1. Keeping straps in SHM, place Right foot in foot cradle, and get into front plank position with hands on floor in line with shoulders. Pull in your left leg and then your right at
a good tempo to perform the single leg mountain climber.
Challenge yourself by going as fast as possible!
2. Continue for desired amount of time.
Single Leg Pike w/Abduction
1. Place Right Foot in foot cradle, in front plank position with hands on floor under shoulders for support, and raise hips up, keeping legs straight, and then separate your feet
out as far as possible, and then bring feet back together, and repeat pike, and feet separation.
2. Repeat for desired amount of time.
28/3/15
Do the following circuit as many times as possible in 21 minutes, resting only as needed. If your form gets sloppy, you MUST rest.
1-Leg Assisted Suspension Squat (8/side)
DB High Pull (8/side)
Close-Grip Pushups (15)
Suspension Leg Curl (8)
Suspension Mountain Climbers (8/side)
KB or DB Swings (15)
19/3/15
Complete Each Exercise 3x’s
45 seconds for each exercise, with 20 seconds rest in between, for a killer workout, in less then 10 short minutes.
**Squat w/Power Pull
**Spiderman Push-Ups
**Olympic Swimmer w/Body Saw
19/3/15
Perform each exercise L/R for 30 – 40 seconds in sequence for 3-4 rounds, to
feel the burn, and make people jealous.
Pendulum Swing w/Oblique Crunches & 1 Hand Lifts
1. With both feet in foot cradles in front plank position, swing body from left to right, then when you swing back to your left again, bring knees forward toward side, and lift left hand up off ground quickly
2. Bring feet back and swing knees around to your right side, bringing knees toward your right arm, and lift your right hand quickly off ground.
3. Continue this exercise for duration of time.
Suspended Push-Up w/Hop 3 Fwd/3 Back
1. In front plank position on hands, perform a push-up and hop back on both hands. Repeat this going backward 2 more times.
2. When you come up from last push up in back position, hop hands forward and perform push up. Repeat this going forward 2 more times.
3. Repeat for desired amount of time.
Single Arm Reverse Triceps Press
1. Facing away from anchor point, feet in offset foot position, lean body forward, holding handles in left hand, palms facing up. Bend arm/hand toward head and then extend arm back out.
2. Repeat for desired amount of time, and repeat with your Right arm.
19/3/15
Perform each exercise L/R for 30-45 seconds in sequence for 3-4 rounds, for sick, ridiculous, results.
Single Leg Crunches w/Push-Up
1. With straps still in SHM, and place Right foot in foot cradles, and lift body into front plank position. Left leg should be off to side of suspended leg, where comfortable.
2. Perform a push-up and then a crunch, bringing both legs into midsection. Return to start position and repeat.
3. Continue for desired amount of time.
Pikes – Left to Right
1. Starting in Front Plank Position on hands, raise hips up, keeping legs straight and over to your left and then back down.
2. Raise hips up, keeping legs straight and over to your right, and return to start position.
3. Repeat exercise from left to right for desired amount of time.
Single Arm/Leg Full Body Roll Outs
1. Put straps in SHM, and hold straps over shoulder with Right arm, placing left hand on hip, with feet together, facing away from anchor point. Raise Right arm holding straps and Right leg up until body has rolled out with right arm straight out above head. Return to start position and repeat for desired amount of time for right side.
2. Switch to Left arm holding straps, raising Left arm and Left leg, and repeat exercise for duration of time on left side.
14/3/15
40/40 CHALLENGE
40 -TRX 45 Degree Rows (feet under the anchor point)
Rest: 1 minute exact
40 – TRX Crunches with 40 TRX Push Ups (alternating)
Note: Knees are not allowed to touch the ground till finished, and push ups, must be within 3 inches from chest to floor every rep.
14/3/15
Perform body weight warm up for 2 min
Start on your weak side, do the squat jumps, rows and chest presses then do the reps on your strong side. Do 10 reps of each.
Then do 8 reps of each, then 6, then 4, then 2.
Rest as needed between exercises, if you want advanced, rest 20 sec between each exercise.
One legged TRX – RDL to reverse lunge (use TRX handles for balance)
*TRX Squat jumps
*TRX Low Row
*TRX Chest press
*TRX One legged RDL to reverse lunge (other side)
*TRX Squat jumps
*TRX Low Row
*TRX Chest press
6/3/15
1) Flat Dumbbell Bench Press x 3 sets with 22.5kg
You do 12 reps…rest 10 seconds, do 10 reps, rest 10-seconds and do 8 reps.
Move on to next exercise.
2) Inverted TRX Rows w/ Renegade Rows x 3 Sets with 12.5kg DBs
Same concept. Do 12 reps per arm. Rest 10-seconds do 10 reps per arm, rest 10-seconds do 8 reps per arm.
Superset the inverted rows with each set of Renegade Rows.
…do 15 reps per each set.
Next exercise
3) TRX Upside Down Shoulder Press w/ Standing DB Overhead Press x 3 Sets with 12.5kg DBs
Do 12 reps per arm. Rest 10-seconds….. do 10 reps per arm, rest 10-seconds do 8 reps per arm.
Then superset with TRX for shoulder presses… do 10 reps per set.
Next movement….
4) Triceps Rope Pushdowns x 3 Sets
For this I dropped the weight on each set, and barely took any break between sets.
5) Hammer Curls x 3 Sets with 12.5kgs
Same deal. 12 reps for set 1, rest 10 seconds,do 10 reps..
rest 10-seconds and do another 8.
6) Hold a TRX front plank for 30-seconds.
Repeat the entire workout one more time
27/2/15
Do this circuit 3-5x’s per week in 30 min. or less.
Between each circuit, perform a 25 m. all-out max effort sprint!
15 reps each exercise L/R – NO BREAKS:
1-2min. Break between circuits
Circuit Time:
- Single Leg TRX Squat Hops L/R
(25 m. Sprint)
2. 10 second Front Plank, then push-up crunch
(25 m. Sprint)
3. TRX Plyometric Low Squat Jump w/ a double arm Pull
(25 m. Sprint)
4. 10 second Front Plank, then Pikes
(25 m. Sprint)
Repeat this circuit 3-5x’s per week for 1 month, with proper nutrition and Kill Mode determination, to lose fat fast in areas that are unreachable.
21/2/15
Perform each exercise L/R for 30 seconds in sequence for 3-4 rounds, for sick, ridiculous, results.
Single Leg Front Plank L/R w/Shoulder Touch
- With straps in SHM, facing away from anchor point on knees, place Right leg in handle and raise body up on hands into front plank position with feet together.
- Holding body in Front plank, lift up right arm and touch shoulder and return to front plank position, then raise left hand up off ground and touch shoulder and return to Front Plank position.
- Repeat alternating shoulder touches for desired amount of time.
Burpees w/Weighted Hop L/R
- Grab a weighted plate that’ll give you an 8 to 10 intensity when performing this exercise.
- With straps in SHM, place 1 foot in foot cradle, standing directly below anchor point.
- Drop down to hands into front plank position, and perform push-up.
- Once done with push-up, immediately grab weighted plate upon standing, and jump straight up in air, and put weight on ground and repeat.
- Repeat for desired amount of time and repeat with other leg in foot cradle.
Single Leg Oblique Crunches L/R
- With straps in SHM, facing the ground on knees, put 1 foot in foot cradles, raising your body into front plank position, keeping feet together.2. Bring knees forward and out to side toward your left arm so that knees are by your left arm, push through with your feet back to front plank position, and then bring knees forward and out to side toward your right arm, and then back to start position. 3. Continue oblique crunches from left to right for desired amount of time.
19/2/15
Perform each exercise L/R for 40 seconds in sequence for 3-4 rounds, for sick, ridiculous, results.
Single Leg Hamstring Curl Away from Anchor Point on Hands *SHM
1 . With straps in SHM, facing anchor point with body away from it, sitting on floor, place left heel in foot cradle and then place hands on floor behind you for support and lift body into reverse plank with feet together.
- Curl Left leg in toward chest and back out and repeat exercise for desired amount of time, keeping unsuspended leg in position straight out midair.
- Switch to have Right heel in foot cradle and repeat exercise on right for desired amount of time.
Supine Runners Away from Anchor Point
- Sitting on floor facing anchor point away from it, place heels in handles and then place hands on floor behind you for support and lift body into reverse plank with feet together.
- Pull Right leg in toward chest and then immediately pull Left leg in toward chest and continue with runners for desired amount of time.
Single Leg Raise w/Hamstring Curl (away from anchor point) *SHM
- With straps in SHM, facing anchor point with body behind it, sitting on floor, place Right heel in foot cradle and then place hands on floor behind you for support and lift body up keeping Left heel on ground.
- Lift Left Leg up as high as you can, and then curl your Right leg in and then back out, lowering your left leg back to start position.
- Repeat for desired amount of time, and repeat on Left side with Left heel in foot cradle for desired amount of time.
7/2/15
Hanging (suspended) Bicycle
- Pulling straps completely up, grip handles directly under anchor point and hang with feet on ground as shown. 2. Pull legs up off ground and rotate legs in a circular biking motion in the air for the desired amount of time without touching the ground until complete.
Windshield Wiper
- 1. With straps completely up, grip handles directly under anchor point and hang with feet on ground as shown. Pull legs up, bending knees 90° and rotate body/legs to your right, and then up and over to your left (windshield).3. Repeat for duration of time without touching the ground.
Hanging L Shaped Flutter Kicks
- With straps completely up, grip handles directly under anchor point and hang with feet on ground as shown.
- Pull legs up off ground, keeping them straight, and flutter kick, alternating right leg up; left leg down, for desired amount of time.
4/2/15
Side Plank (single Leg) Oblique Crunch L/R
Olympic Swimmers w/Body Saw
Single Leg Slow Motion Mountain Climbers *SHM
1/2/15
-Perform each exercise in sequence for 30-40 seconds, with high intensity for
5-10 minutes as a finisher. Add this at the end, to your normal workout.
-Rest as needed, when you perform any finisher, but PUSH hard and remember that you’re FINISHING your workout stronger and faster paces than the rest of your workout.
Not only will you feel invigorated, you will dominate your MUSCLE & FAT LOSS
goals X’s 10, guaranteed.
Single Leg Side Oblique Crunches on Hands L/R
- With straps in SHM, sitting on Right side, put Right foot in foot cradles, and then lie on your Right side, and with both hands on ground, lift body off ground, with left foot above right foot by strap for support.
2. Bring knees in toward chest and back out and repeat for desired amount of time, and repeat on Left side for desired amount of time.
Under Anchor Point Body Roll-Out
- Standing under anchor point with feet together, body slightly bent, arms extended down in front of hips, holding handles with hands next to each other, roll body out, raising arms straight up as you roll out completely. Lower arms and pull hips in to return to start position and repeat.
- Continue for desired amount of time.
Hanging Body Lift
- Pulling straps completely up, grip handles directly under anchor point and hang with feet on ground as shown.
- Pull legs up with feet up to touch the suspension strap, and lower legs back down to ground to start position and repeat.
21/1/15
Abs Workout (Level 1 : Perform Each Exercise for 30 Seconds with 30 Seconds of Rest Between Exercises, for 2 Rounds.
Complete Each Suspension Abs Workout in ONLY 6-Minutes
1. Slow Motion Oblique Crunches
2. Accordion Crunches
3. Slow Motion Crunches
18/1/15
Perform each exercise L/R for 30-40 seconds in sequence for 3-4 rounds, for sick, ridiculous, results.
Rest for 15-20 seconds between exercises.
Superhero Plank L/R
- With straps in SHM, place Right foot in foot cradle, and get on elbows.
- Lift body up off ground on elbows, and straighten legs out.
- Lift Right arm straight out in front of you, while Left leg is straight out to side of suspended leg and hold for desired amount of time. Use elbow and leg suspended for balance.
Side Plank; Scissor Feet; Reach Under; Hip Drop L/R
- Put feet in foot cradles, and then lie on your Right side. Lock your feet in an offset foot position (top leg/foot behind bottom leg/foot). Get onto Right elbow, and then lift body straight up on elbow, raising left arm straight up into as shown. Scissor feet apart, and then reach under with your left hand, and return to start position, bringing feet back together heel to toe, arm straight up in air, and drop hip down and back up without touching the ground. Repeat entire exercise for desired amount of time, then get on Left side and repeat.
- Repeat on Left Side/Left elbow for desired amount of time.
Side Plank with Reverse Oblique Crunches L/R
- Put feet in foot cradles, and then lie on your Right side. Lock your feet in an offset foot position (top leg/foot behind bottom leg/foot). Get onto Right elbow, and use left hand for support on ground. Lift body up, and then rock forward and backward toward anchor point in a perfect straight side plank position.
- Repeat for desired amount of time, then switch to your Left foot/Left side and repeat for desired amount of time.
6/12/14
Note: Remember to use a block that is 12-15 inches off the ground to maximize
your lower body muscle activation. This will ensure sick, ridiculous results!
Perform each exercise 12 reps L/R in sequence for 4-5 rounds for lower body
perfection.
- Elevated Suspended 90 degree Lunge L/R
- Elevated Suspended Side Lunge w/Kick L/R
- Elevated Suspended Step Up L/R
6/12/14
Perform each exercise for required amount of time or reps, in sequence.
Do this circuit 3-4 rounds, 5 for advanced sickness.
TRX Upper Body and Core Circuit
- Front Plank-Tricep skull Crushers 10 reps
- Oblique Crunch w/ Static Hold L/R 20 seconds each side
- TRX Rows w/ Thumbs out 45 Degrees 10 reps
10/9/14
1A) Suspended pushups – 30 seconds
1B) Bodyweight rows – 30 seconds
1C) Suspension “fallouts” for abs – 30 seconds (similar to ab wheel rollouts)
– Rest 30 seconds and repeat up to 2 more times for a great upper body addition to what we had already done with the bodyweight circuit.
9/9/14
Add this Ab Superset to the end of your next workout:
A) TRX Mountain Climber – 30 seconds
B) TRX Ab Fallout (kneeling) – 60 seconds
– Rest 30 seconds and repeat two more times
9/9/14
Perform these exercises for 15-20 reps L/R for 3-5 rounds.
WARNING: Do Not do these exercises if you want a droopy chest:
1. TRX Inverted Chest Press
2. TRX Chest Fly & Press Single arm at the same time
3. Double Knee Drop w/ Chest Fly
Perform these exercises with your feet together, in a perfect plank position for maximum core activation.
9/9/14
Perform these exercises for 15-20 reps L/R for 3-5 rounds.
WARNING: Do Not do these exercises if you want a droopy chest:
1. TRX Inverted Chest Press
2. TRX Chest Fly & Press Single arm at the same time
3. Double Knee Drop w/ Chest Fly
Perform these exercises with your feet together, in a perfect plank position for maximum core activation.
9/9/14
Perform all 3 exercises in sequence 25 reps each L/R, for 3-5 circuits or 3-5 rounds for SICK results:
1. Front Extended TRX lunge L/R
2. Extra Low Squat Hops w/ Moving Left to Right 180 degree
3. Suspended Glute Kick Backs L/R
I’m excited for your butt today! It will never be the same, guaranteed!
———————————————————————-
Warm up
Set your timer for 50 seconds of work and 15 seconds of rest.
Do the following exercises. Repeat this circuit 3 times.
- Forward Facing Power Sissy Squats
- Low Rows
- Atomic Push Ups
- Tricep Extensions
- Standing or Kneeling Roll Outs
Cool down
———————————————————————————-
Warm up
Set your timer for three rounds of 30 seconds work with a 5 second transition.
Do the following exercises:
Hamstring Curl
- Atomic Push Ups
- Plank Pike / Suspended Plank / Floor Plank
- Low Row
- Squat Jump
Cool down
———————————————————————————–
Warm up
Set your timer for 45 seconds of work with a 15 second transition.
Do three sets total.
Below are the exercises and you’ll see the possible modifications for each set.
Set 1
- Pendulum Plank
- Atomic Push Up
- Suspended Ham Curl
- Suspended Bulgarian Split Squat / 1 Legged Burpee
- Suspended Bulgarian Split Squat / 1 Legged Burpee
Set 2
- Pendulum Plank or Suspended Plank
Atomic Push Up or Chest Press
Suspended Ham Curl or Alternate Curl
Suspended Bulgarian Split Squat or on Box / 1 Legged Burpee
Suspended Bulgarian Split Squat or on Box / 1 Legged Burpee
Set 3
- Pendulum Plank or Suspended Plank or Floor Plank
Atomic Push Up or Chest Press or Floor Push Up
Suspended Ham Curl or Alternate Curl or Floor Hip Bridge
Alternate Reverse Lunge
Burpee
Cool down
————————————————————————————————-
Killer Core Circuit with the 3 Best Exercises
1. Suspended Front Plank w Bodysaw
2. Suspended Side Plank L/R w Scissor and Reach Under
3. Suspended Reverse Plank w Hip Drop and Raise
*All exercises performed for 30 secs to 2 minutes depending on your fitness level.
**Rest 1 minute and repeat 2 more times.
———————————————————————————————
Do these Supersets in sequence, 12-15 reps each, with 3-4 rounds.
First, you will perform the TRX exercise followed by your Dumbbell exercise, to superset.
Repeat each exercise both TRX and Dumbbell 12-15 reps for sick ridiculous results.
1. TRX Reverse Delt Rows-Superset- DB Reverse Flys
2. TRX-TYI Flys 1 leg- Repeat w/ IYT-Superset DB Xplosion
3. Medial Offset TRX shoulder raise L/R-Superset-Lateral Dumbbell Lateral Raises
———————————————————————————————
Perform these exercises for 15-20 reps L/R for 3-5 rounds.
1. TRX Inverted Chest Press
2. TRX Chest Fly & Press Single arm at the same time
3. Double Knee Drop w/ Chest Fly
Perform these exercises with your feet together, in a perfect plank position for maximum core activation.
————————————————————————————————–
Killer Core Circuit with the 3 Best Exercises
1. Suspended Front Plank w Body saw
2. Suspended Side Plank L/R w Scissor and Reach Under
3. Suspended Reverse Plank w Hip Drop and Raise
*All exercises performed 30 sec to 2 min
**Rest 1 minute and repeat 2 more times.
—————————————————————————————————-
Add this Ab Superset to the end of your next workout:
A) TRX Mountain Climber – 30 seconds
B) TRX Ab Fallout (kneeling) – 60 seconds
– Rest 30 seconds and repeat two more times.
—————————————————————————————————-
Equipment needed: Dumbbell for an 8 – 10 intensity (optional)
- All exercises should be performed for 45 seconds
- Do all four exercises in Circuits #1, #2, and #3 in sequence, then Repeat Circuit #1, #2, and #3, three to four times total
- 30 seconds to 45 seconds maximum breaks between each exercise
- 15 min session
Workout A – Upper Body/Core/Metabolic
Circuit 1
1. Wide Grip Bicep Curls 75°
2. Chest Press under Anchor Point 90°
3. Single Arm Bicep Curl w/Hip Drop
4. Suspended Full Body Rotation
Circuit 2
1. Power Pull w/without Dumbbell L/R
2. Rows – High, 45°, and Low – 1 leg
3. Reverse Triceps Extension
4. Chest Flys under Anchor Point
Circuit 3
1. Single Leg Reverse T,Y,I Flys
2. Reverse Delt Rows
3. Reverse Triceps Fly
4. Oblique Crunches
————————————————————————————-
- All exercises should be performed for 45 seconds
- Do all four exercises in Circuits #1, #2, and #3 in sequence, then Repeat Circuit #1, #2, and #3, three to four times total
- 30 seconds to 45 seconds maximum breaks between each exercise
- 15 min session
Workout B – Lower Body/Core/Metabolic
Circuit 1
1. Single Leg Squat Alternating Front to Back – Floating L/R
2. Floating Lunge w/Kick
3. Squat Plyo Jumps Left to Right
4. Side to Side Lunge w/Skip
Circuit 2
1. Static Hold Lunge L/R
2. Static Hold Squat Hops 90°
3. Jump Lunges
4. Static Hold Lunges L/R with Hop *SHM
Circuit 3
1. Double Leg Quad Extensions
2. Hamstring Curls on Hands w/Scissor
3. Supine Runners on Hands
4. Single Leg Hamstring Curl w/Hip Raise *SHM
——————————————————————————————
- All exercises should be performed for 45 seconds
- Do all four exercises in Circuits #1, #2, and #3 in sequence, then Repeat Circuit #1, #2, and #3, three to four times total
- 30 seconds to 45 seconds maximum breaks between each exercise
- 15 min session
Workout C – Core/Metabolic
Circuit 1
1. Front Plank on Hands L/R Elbows Down
2. Side Plank L/R with Scissor Feet & Reach Under
3. Reverse Plank on Hands w/Hip Drop
4. Oblique Crunches
Circuit 2
1. Star Front Plank
2. 90° Knee Kicks
3. Single Leg Crunches w/Push-ups
4. Pikes – Left to Right
Circuit 3
1. Single Arm/Leg Body Roll-outs
2. Single Leg Body Rotations *SHM
3. Single Arm Hip Drop L/R *SHM
4. Jackknife Crunches
———————————————————————————————–
Combine Workouts A,B,C – 45 min to complete
———————————————————————————————–
Perform each exercise for required amount of time or reps, in sequence.
Do this circuit 3-4 rounds, 5 for advanced sickness.
TRX Upper Body and Core Circuit
1. Front Plank-Tricep skull Crushers 10 reps
2. Oblique Crunch w/ Static Hold L/R 20 seconds each side
3. TRX Rows w/ Thumbs out 45 Degrees 10 reps
—————————————————————————————
Add this Ab Superset to the end of your next workout:
A) Strap Mountain Climber – 30 seconds
B) Strap Ab Fallout (kneeling) – 60 seconds
– Rest 30 seconds and repeat two more times.
—————————————————————————–
1. Suspended Front Plank x 20 secs
– Rest 10s
2. Suspended Side Plank Left w Scissor and Reach Under x 20 secs
– Rest 10s
3. Suspended Side Plank Right w Scissor and Reach Under x 20 secs
– Rest 10s
4. Suspended Mountain Climber x 20 secs
– Rest 10s
*Repeat this entire circuit 2 more times.
——————————————————————————–
Do the following circuit as many times as possible in 5 minutes, resting only when needed. Warning – your abs will get hit hard on this one.
Suspended Pushups (4)
1-Leg Assisted Jump Squat or Assisted Split Squat (4/side)
Suspended Jackknife (4)
Suspended Ab Pike (4)
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