PARTNER WORKOUT

In this workout, participants work in partnerships.  In each set, one partner performs a specific number of the “REPS” exercise, while the other partner continues to perform the “ONGOING” exercise until they are done.  They switch back and forth between the two exercises for 5 minutes.

REPS / ONGOING

8 TRX Single Leg Squat per side / Hi Knees

10 TRX Single Arm Row per side / Power Knees

10 TRX Oblique Crunch / Speed Skaters

10 TRX Sprinters Start per side / Mountain Climbers

10 TRX Atomic Pushup / Squat Jump

5 Burpees (on floor) / TRX Side Plank

5 TRX Pull-ups / Low Plank Oblique

10 TRX Hip Press / Punch

 

Quadrupisets

Each set consists of 4 strength and 4 cardio exercises.  Perform each exercise for 45 seconds.

 

TRX Chest Press

Mountain Climbers

TRX Single Arm Chest Press – R

Criss Cross Mountain Climbers

TRX Single Arm Chest Press – L

Abducted Mountain Climbers

TRX Chest Press

Mountain Climbers

 

(water break)

 

TRX Squat

Front Kicks

TRX Single Leg Squat – R

Side Kicks

TRX Single Leg Squat – L

Round Kicks

TRX Squat

Front Kicks

 

(water break)

 

TRX Crunch

Burpees

TRX Oblique Crunch

Squat Jump

TRX Plank Abduction

Frogger

TRX Crunch

Burpees

 

(water break)

 

TRX Pull-ups

Power Knees – R

TRX Flexed Arm Hang

Power Knees – L

TRX Inverted Row

Power Knees – R

TRX Pull-ups

Power Knees – L

 

(water break)

 

TRX Side Plank – R

TRX Mountain Climbers

TRX Side Plank – L

TRX Mountain Climbers

TRX Side Plank – R

TRX Mountain Climbers

TRX Side Plank – L

TRX Mountain Climbers

 

 

 

4 Stations

Each set consists of 4 stations.  Perform 45 seconds at each station then take 15 seconds to transition to the next station.  Complete each set twice.

 

TRX Overhead Squat

Frogger

TRX Front Squat

Dumbbell Thrusters

 

TRX Chest Press

Mountain Climbers

TRX Triceps Dips

Bench Triceps Dips

 

TRX Criss Cross Core

Burpees

TRX Body Saw

Medicine Ball Slam

 

5 Minute Blocks

Repeat each block over and over again for 5 minutes

 

10 TRX Sprinter's Start / Leg

10 TRX Chest Press

10 Mountain Climbers

 

5 TRX Y Fly

5 TRX Single Leg Squat / Side

5 Burpees

 

10 TRX Crossing Balance Lunges / side

10 TRX Biceps Curls

10 Front Kicks / side

 

10 TRX Side Plank / side

10 TRX Pike

10 Squat Jacks

 

(entire round with one foot in the foot cradles, then the other)

8 TRX Abducted Lunge

8 TRX Push-ups

8 TRX Burpees

 

50/50 Workout

In this workout, the entire class performs the same exercise at the same time.  50% of the exercises are for strength on the TRX Suspension Trainer, and the other 50% of the exercises are cardio drills on the floor.  Strength and cardio exercises are paired up into a set of 30 seconds each, and each set is performed twice before moving on to the next set.

For example – if it says “TRX Overhead Squat / Mtn. Climbers” this means you perform 30 seconds of Overhead Squats on TRX, then 30 seconds of Mountain Climbers on the floor, then repeat.

Here are the sets:

TRX Overhead Squat / Mountain Climbers

TRX Chest Press / Speed Skaters

TRX Spider Plank / TRX Oblique Crunch

(water break)

TRX Biceps Curl / Burpees

TRX Single Leg Squat / Plank Jacks

TRX Criss Cross Core / TRX Burpees

(water break)

TRX Abducted Lunge (suspended) / Front Kicks

TRX Flexed Arm Hang / Tuck Jumps

 

 

50/50 Workout

In this workout, the entire class performs the same exercise at the same time.  50% of the exercises are for strength on the TRX Suspension Trainer, and the other 50% of the exercises are cardio drills on the floor.  Strength and cardio exercises are paired up into a set of 30 seconds each, and each set is performed twice before moving on to the next set.

For example – if it says “TRX Overhead Squat / Mtn. Climbers” this means you perform 30 seconds of Overhead Squats on TRX, then 30 seconds of Mountain Climbers on the floor, then repeat before moving on to the next set.

Here are the sets:

TRX Squat / Mountain Climbers

TRX Low Row / Squat Jump

TRX Plank (abduction then pike) / Front Kicks

(water break)

TRX Chest Press / Plank Jacks

TRX Side Plank / Burpees

TRX Hip Drop / Power Knees

(water break)

TRX Standing Roll Out / Warrior Leaps

TRX Lunge / TRX Burpees

TRX Triceps Press / Bear Crawl

PARTNER WORKOUT

In this workout, participants work in partnerships.  In each set, one partner performs a specific number of the “REPS” exercise, while the other partner continues to perform the “ONGOING” exercise until they are done.  They switch back and forth between the two exercises for 5 minutes.

REPS / ONGOING

8 TRX Single Leg Squat per side / Hi Knees

10 TRX Single Arm Row per side / Power Knees

10 TRX Oblique Crunch / Speed Skaters

10 TRX Sprinters Start per side / Mountain Climbers

10 TRX Atomic Pushup / Squat Jump

5 Burpees (on floor) / TRX Side Plank

5 TRX Pull-ups / Low Plank Oblique

10 TRX Hip Press / Punch

 

3-5-7-9 WORKOUT

In the 3 round, perform 3 reps of each exercise, and repeat until time is up.  Same idea for the other rounds. For unilateral exericses (single arm or leg) do both sides unless otherwise specified. Each round includes 2 strength exercises on the TRX Suspension Trainer, as well as 1 or 2 cardio drills on the floor.

3:00 Round – TRX Mid Length

3 TRX Low Row

3 TRX Single-Leg Squats

3 Burpees

5:00 Round – TRX Mid-Calf

5 TRX Atomic Push-ups

5 Star Jumps

5 TRX Kneeling Roll-Outs

5 Tuck Jumps

7:00 Round – TRX Mid-Calf

Complete this entire round with the Right leg in the suspension trainer, then repeat on the Left.

7 TRX Abducted Lunges

7 TRX Criss-Cross Core

7 x 7 Punch & Sprawl (7 punches and a sprawl = 1 rep)

9:00 Round – TRX Mid-Length

9 TRX Pull-Presses

9 Front Kicks on each leg

9 TRX Standing Roll-Outs

9 Side Kicks on each leg

PARTNER WORKOUT

Team Black on TRX while Team Yellow on Cardio then switch 45 second intervals – each set repeated twice

TRX – STRENGTH / Cardio Drill

TRX Step Forward Lunge with T-Fly / Plank Jacks

TRX Body Saw to Pike / Hi Knees

TRX W-Deltoid Fly / Mountain Climbers

TRX Side Plank / Burpees

TRX Atomic Pushup / Speed Punch

TRX Hip Press / Low Plank Oblique

TRX Pull-ups / Star Jumps

TRX Abducted Lunge / Side Kicks

TRX Elbows-in Plank / Squat Jump