TRX workout, March 12th 2011

TRX lunges in the "I" position

Today was the first class in a series of 4 weeks of progression.  Most of the participant were fairly new to suspension training so I took it fairly easy. 

 

The format ran as follows:

• Circuit training for time
• 4 mini circuits total
• 4 exercises or variations per mini circuit
• Warm up & cool down

Warm up:

• TRX squat / row series
• TRX lunges I-T-Y
• TRX golfer series
• TRX side lunge
• Standing roll out
• TRX hip hinge

TRX chest press

Round 1: x 2

• TRX squat for 1 minute
• TRX single leg squat 30 seconds
• TRX chest press for 1 minute
• TRX chest press (deeper angle) for 30 seconds
• Rest 2 minutes

Round 2: x 2

• TRX front squat for 1 minute
• TRX front squat with hop for 30 seconds
• TRX mid row for 1 minute
• TRX mid row (deeper angle) for 30 seconds
• Rest 2 minutes

Round 3: x 2

TRX row

• TRX step back lunge for 1 minute
• Standing roll out for 30 seconds
• Triceps extension for 1 minute
• Bicep curls for 30 seconds
• Rest 2 minutes

Round 4: x 1

• TRX plank for 1 minute
• TRX plank for 30 seconds
• TRX side plank for 30 seconds each side
• TRX mountain climbers for 30 seconds

Cool down and stretches:

TRX side plank variation

• TRX low back stretch 30 seconds 
• TRX low back stretch with twist 30 seconds each side
• TRX lunge I-T-Y 30 seconds each
• TRX figure four stretch 30 seconds each sides

Every one did a great job today.  Great participation and effort all around.  Next week we are going to step it up so bring your towels :)