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2018-01-18T07:55:20.150Z
0
{"feed":"TRX-Training-Tips-and-Workouts","feedTitle":"TRX Training Tips & Workouts","feedLink":"/feed/TRX-Training-Tips-and-Workouts","catTitle":"Fitness","catLink":"/cat/fitness"}

Break out those Tabata timers. You’re going to move quickly through these 5 rounds in this 25 minute workout.

After you’ve completed each round take a 60 second rest. Advanced users can cut this break down to 30 seconds, or eliminate it all together. For an added challenge, add a light cardio activity in during the 10 second break (such as jumping jacks, running on the spot)

Round 1

TRX Single Leg Squat (Right) 20 sec 10 sec TRX Single Leg Squat (Left) 20 sec 10 sec TRX Balance Lunge (Right) 20 sec 10 sec TRX Balance Lunge (Left) 20 sec 10 sec TRX Crossing Balance Lunge (Right) 20 sec 10 sec TRX Crossing Balance Lunge (Left) 20 sec 10 sec TRX Leg Combo – Single Leg Squat to Balance Lunge (Right) 20 sec 10 sec TRX Leg Combo – Single Leg Squat to Balance Lunge (Left) 20 sec 10 sec

 Round 2

TRX Chest Press 20 sec 10 sec TRX Chest Press 20 sec 10 sec TRX Inside Chest Press 20 sec 10 sec TRX Inside Chest Press 20 sec 10 sec TRX Single Arm Chest Press (Right) 20 sec 10 sec TRX Single Arm Chest Press (Left) 20 sec 10 sec TRX Single Arm Chest Press (Right) 20 sec 10 sec TRX Single Arm Chest Press (Left) 20 sec 10 sec

 Round 3

TRX Row 20 sec 10 sec TRX Row 20 sec 10 sec TRX T-Deltoid Fly 20 sec 10 sec TRX T-Deltoid Fly 20 sec 10...

Friends don’t let friends skip leg day. Get your lower body TRX Strong and add some muscle to those chicken legs. After completing the warm-up you will attack 6 TRX exercises in Block 1, completing 4 sets of the exercise before moving on to the next one. Block 2 will be performed in 2 rounds. You will complete 1 set of each exercise before moving on to the second round. You will finish will the cool down TRX exercises.

Equipment Needed:

  • TRX Suspension Trainer

 

Warm Up

Exercise Time Rest Jumping Jacks 60 sec – TRX Squat 60 sec – TRX Squat Row 60 sec – TRX Alternating Forward Lunge with Y-Fly 60 sec – TRX TRX Golf Swing with Single Arm Swing 60 sec 60 sec

 Block 1  – Repeat Each Exercise 4 times before moving to the next one

Exercise Sets Time Rest TRX Crossing Balance Lunge (Right Leg) 4 30 sec 20 sec TRX Crossing Balance Lunge (Left Leg) 4 30 sec 20 sec TRX Hamstring Curl to Hip Press 4 30 sec 20 sec TRX Heel Raise 4 30 sec 20 sec TRX Sprinter Start (Switch Legs each set) 4 30 sec 20 sec TRX Hamstring...

This workout features 2 TRX exercises and 1 endurance/strength non-TRX move

Station Setup: You will complete 3 Rounds of 3 Exercises (45 seconds) with a 10 second rest in between. There is a 1 minute break in between stations.

Equipment Needed: TRX Suspension Trainer, Kettlebell, Dumbbells,

* Switch to the other side at the halfway mark

STATION 1

  EXERCISE 1 TRX Pushup / Walkout Combo 2 TRX Pike (2 reps & reset) 3 Split Jump

STATION 2

  EXERCISE 1 TRX Single Leg Hamstring (R) 2 TRX Single Leg Hamstring (L) 3 Kettlebell Swings

STATION 3

  EXERCISE 1 TRX Y-Delt Raise 2 TRX Row 3 Dumbbell Thrusters

STATION 4

  EXERCISE 1 TRX Single Leg Squat (R) 2 TRX Single Leg Squat (L) 3 Squat Pulses

 STATION 5

  EXERCISE 1 TRX Single Arm Bicep (R/L)* 2 TRX Chest Press 3 Diamond Pushups

This workout features 1 TRX stations and 4 Strength stations.

Station Setup: You will complete 3 Rounds of 3 Exercises (45 seconds) with a 10 second rest in between. There is a 1 minute break in between stations.

Equipment Needed: TRX Suspension Trainer, Cable Machine, Dumbbells, Kettlebells, Deadball, Sandbags, Medicine Balls, Plyometric Boxes.

* Switch to the other side at the halfway mark

STATION 1

  EXERCISE 1 TRX Hip Hinge (to Plank) 2 TRX Single Leg Hamstring Curl (Right) 3 TRX Single Leg Hamstring Curl (Left)

STATION 2

  EXERCISE 1 Tricep Single Arm Pressdown (Right / Left)* 2 Dumbbell Bicep Alternating Curl 3 Cable Pull-Through

 STATION 3

  EXERCISE 1 Kettlebell Single Arm Swing (Right / Left)* 2 Kettlebell Alternating Shoulder Presses 3 Kettlebell Single Arm Row

 STATION 4

  EXERCISE 1 Deadball Slams 2 Sandbag Over-the- Shoulder Drops 3 Med. Ball Twist

 STATION 5

  EXERCISE 1 Plyo Box (18”) Step Up (Right / Left)* 2 Plyo Box (24”) Jump Down to Deep Squat 3 Plyo Box (12”) Lateral Stride with Hop

 


Want to get TRX Strong? Try this base line workout. After completing the warm-up you will attack 6 TRX exercises in Block 1, completing 4 sets of the exercise before moving on to the next one. Block 2 will be performed in 2 rounds. You will complete 1 set of each exercise before moving on to the second round. You will finish will the cool down TRX exercises.

Equipment Needed:

  • TRX Suspension Trainer

 

Warm Up

Exercise Time Rest Jumping Jacks 60 sec – TRX Squat 60 sec – TRX Squat Row 60 sec – TRX Alternating Forward Lunge with Y-Fly 60 sec – TRX TRX Golf Swing with Single Arm Swing 60 sec 60 sec

 Block 1  – Repeat Each Exercise 4 times before moving to the next one

Exercise Sets Time Rest TRX Chest Press 4 30 sec 20 sec TRX Plank with Hands In 4 30 sec 20 sec TRX Tricep Press 4 30 sec 20 sec TRX Row 4 30 sec 20 sec TRX Crunch 4 30 sec 20 sec TRX Bicep Curls 4 30 sec 20 sec

Block 2  – Break into two rounds. Complete 1 set of each exercise, then complete a second round

Exercise Sets Time Rest TRX Chest Press (Inside Grip) 2 60 sec 30 sec TRX Balance Lunge with Hop 2 60 sec 30 sec TRX Tricep Kickbacks 2 60 sec 30 sec TRX T-Delt Raise 2 60 sec 30 sec TRX Hamstring Curl with Hip Press 2 60 sec 30 sec TRX...

Only have a few minutes to get in a full-body workout? Try this quick 25-minute workout using only the TRX Suspension Straps.

EXERCISE TIME REST TRX Squat & Row 45 sec 15 sec TRX Single Leg Crossing Balance Lunge with Hop (Right) 45 sec 15 sec TRX Single Leg Ccrossing Balance Lunge with Hop (Left) 45 sec 15 sec TRX Pushup 45 sec 15 sec TRX Body Saw 45 sec 15 sec TRX Tricep Press 45 sec 15 sec TRX Standing Rollout 45 sec 15 sec TRX Burpee (Right) 45 sec 15 sec TRX Burpee (Left) 45 sec 15 sec TRX Powerpull (Right) 45 sec 15 sec TRX Powerpull (Left) 45 sec 15 sec TRX Bicep Curl 45 sec 15 sec TRX Y-Deltoid Raise 45 sec 15 sec TRX Single Leg Squat (Right) 45 sec 15 sec TRX Single Leg Squat (Left) 45 sec 15 sec TRX Chest Press 45 sec 15 sec TRX Plank 45 sec 15 sec TRX Tricep Kickback 45 sec 15 sec TRX Hip Drop 45 sec 15 sec TRX Hamstring Runner 45 sec 15 sec TRX Hamstring Curl 45 sec 15 sec TRX T-Deltoid Pull 45 sec 15 sec TRX Bicep Reverse Curl 45 sec 15 sec TRX Wallslide 45 sec 15 sec

This workout features 3 TRX stations and 2 Strength/ Cardio stations.

Station Setup: You will complete 3 Rounds of 3 Exercises (45 seconds) with a 10 second rest in between. There is a 1 minute break in between stations.

Equipment Needed: TRX Suspension Trainer, Kettlebell, Dumbbell.

* Complete the number of reps listed and reset, then continue the exercise

** Switch to the second exercise at the halfway mark

*** Switch exercises each round

STATION 1

  EXERCISE 1 TRX Plank 2 TRX Overhead Squat 3 TRX Standing Rollout to Chest Press (5)*

 STATION 2

  EXERCISE 1 Kettlebell Swing 2 Kettlebell Upright Row 3 Turkish Get Ups (R/L)**

STATION 3

  EXERCISE 1 TRX Pike (3)* 2 TRX Single Leg Lunge (R / L / Split Jump)*** 3 TRX Hip Hinge to Chest Press

STATION 4

  EXERCISE 1 Forward Jumps / Lateral Jumps** 2 Dumbbell Bicep Curl to Shoulder Press 3 Diamond Pushups

STATION 5

  EXERCISE 1 TRX Side Plank 2 TRX Lateral Lunge (R / L / Jump Squat)*** 3 TRX Deep Row (5)*

In preparing for this workout you want to do a 5-10 minute full-body warm up routine.  You will perform 10 reps of each exercise, and as many rounds as possible (AMRAP) at each Station for 8:00 minutes. There is a 1:00 minute break between each station, however, depending on the ability of the participants, you may want to increase the rest time to 2:00 minutes.

Equipment Needed:

  • TRX Suspension Trainer
  • Kettlebells
  • Medicine Balls
  • Bench / Box
  • Dumbbells
  • Deadball

STATION 1

  EXERCISE 1 TRX Squat Jumps (10) 2 TRX Hip Press (10) 3 TRX Row (10)

STATION 2

  EXERCISE 1 Wall Sit with Kettlebell Press (10) 2 Medicine Ball Uneven Push-Ups (10 per side) 3 Kettlebell Squat & Press (10 per side)

STATION 3

  EXERCISE 1 Bench Dips (10) 2 DB Bicep Curls (10) 3 DB Lateral Raises (10)

 STATION 4

  EXERCISE 1 Kettlebell Swings (10) 2 Deadball Slams (10) 3 Tuck Jumps (10)

STATION 5

  EXERCISE 1 Outdoor Run – 100 m 2 Burpees with Push-Up(10) 3 Body Weight Squats (10)

 

 


Upper body strength and cardio is the name of the game for this boot camp. The first two exercises at each station will focus on developing strength, while the third will test your cardio endurance. Pair this workout up with the TRX Boot Camp 1.9 for a challenging full body workout.

STATION 1

1 TRX Duo Chest Press 2 TRX Tricep Press 3 Mountain Climbers with Toe Touches

STATION 2

1 TRX Row 2 TRX Bicep Curl 3 Snowboarders

STATION 3

1 DB Shoulder Press 2 DB Lateral Raise 3 1st Phase Burpee

STATION 4

1 Plyo Pushups 2 Tricep Bench Dips 3 Seal Jacks

STATION 5

1 Sandbag Shoulder to Shoulder 2 Bar Row 3 Running on the Spot

Spring is here and it’s time to get those legs in gear! This workout will focus on developing leg strength and power, as well as work on your core. You’ll need a TRX Suspension Trainer, TRX Duo Trainer, Plyometric Box, Kettlebell, and a Medicine Ball.

Timing on this exercise will be 45 seconds of work, followed by a 10 sec rest. Repeat each Station 3 times. There is a 1 minute break in-between stations

STATION 1

ROUND EXERCISE 1 TRX Hip Press 2 TRX Hamstring Curl 3 TRX Duo Plank (Can use a TRX as well)

STATION 2

ROUND EXERCISE 1 TRX Single Leg Bal. Lunge to Crossing Bal. Lunge with Hop (Rt) 2 TRX Single Leg Bal. Lunge to Crossing Bal. Lunge with Hop (Lt) 3 TRX Stir the Pot

STATION 3

ROUND EXERCISE 1 Prisoner Squat with Alternating Knee Up 2 Box Jumps (Choose 12”, 18” or 24”) 3 Flutter Kicks

STATION 4

ROUND EXERCISE 1 KB Swing 2 KB Sumo Squat 3 Mountain Climber Toe Taps

STATION 5

ROUND EXERCISE 1 MB Squat with Push Press 2 MB Single Leg Alternating Kickbacks 3 MB Leg Raises