A1- Spiderman Pushup A3- TRX Single-Leg Squat A5- TRX Low Row (elbows in) A7- TRX Suspended Crunch A2- TRX Triceps Extension (overhead) A4- TRX Squat Jump A6- TRX High Bicep Curl A8- TRX Fallout REPS/TIME REPS/TIME REPS/TIME REPS/TIME WEIGHT WEIGHT WEIGHT REPS/TIME REPS/TIME REPS/TIME REPS/TIME WEIGHT WEIGHT WEIGHT WEIGHT Suspension Training Workouts 1 & 2 Perform each exercise for 14 reps, then rest 45 sec; immediately perform 12 reps of each exercise, then rest 40 sec; immediately perform 10 reps of each exercise, then rest 30 sec; immediately perform 8 reps of each exercise, then rest 25 sec; immediately perform 6 reps of each exercise, then rest 20 sec; immediately perform 4 reps of each exercise. When you have completed the Giant Set, rest 2-3 minutes, and finish off the work- out by performing a plank for 60-90 seconds. This workout is split up into two circuits: A and B. Each of these will be performed for a total of 4 sets. For the FIRST set, each exercise will be performed for 45 seconds; for the SECOND set, each exercise will be performed for 30 seconds; for the THIRD set, each exercise will be per- formed for 15 seconds; for the FOURTH set, each exercise will be performed for 10 seconds. Perform A1-A4 sequentially, with NO rest in between exercises. After your first set, rest 75 seconds; after your second set, rest 60 seconds; after your third set, rest 30 seconds; after your fourth set, rest 20 seconds, then proceed immediately to circuit B. Perform B1-B4 sequentially, with NO rest in between exercises. After your first set, rest 90 seconds; after your second set, rest 60 seconds; after your third set, rest 30 seconds; after your fourth set, rest 20 seconds, then finish the workout by performing a plank for 60 seconds. Workout 1: TRX/Bodyweight Workout Workout 2: TRX Workout with Timed Sets WEIGHT A1- TRX Atomic Pushup A3- Close Grip Pushup (on ground) A2- Alternating Reverse Lunges (bodyweight) A4- TRX Squat Jump REPS/TIME REPS/TIME WEIGHT WEIGHT REPS/TIME REPS/TIME WEIGHT WEIGHT A1- TRX Inverted Row A3- TRX “W” Face Pull (Wrists Cocked) A2- Bodyweight Squat A4- TRX Jump Lunge REPS/TIME REPS/TIME WEIGHT WEIGHT REPS/TIME REPS/TIME WEIGHT WEIGHT VARY VARY VARY VARY VARY VARY VARY VARY VARY VARY VARY VARY VARY VARY VARY VARY
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A1- Spiderman Pushup
A3- TRX Single-Leg Squat
A5- TRX Low Row (elbows in)
A7- TRX Suspended Crunch
A2- TRX Triceps Extension (overhead)
A4- TRX Squat Jump
A6- TRX High Bicep Curl
A8- TRX Fallout
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Suspension Training Workouts 1 & 2
Perform each exercise for 14 reps, then rest 45 sec; immediately perform 12 reps of each exercise, then rest 40 sec; immediately perform 10 reps of each exercise, then rest 30 sec; immediately perform 8 reps of each exercise, then rest 25 sec; immediately perform 6 reps of each exercise, then rest 20 sec; immediately perform 4 reps of each exercise. When you have completed the Giant Set, rest 2-3 minutes, and finish off the work-out by performing a plank for 60-90 seconds.
This workout is split up into two circuits: A and B. Each of these will be performed for a total of 4 sets. For the FIRST set, each exercise will be performed for 45 seconds; for the SECOND set, each exercise will be performed for 30 seconds; for the THIRD set, each exercise will be per-formed for 15 seconds; for the FOURTH set, each exercise will be performed for 10 seconds. Perform A1-A4 sequentially, with NO rest in between exercises. After your first set, rest 75 seconds; after your second set, rest 60 seconds; after your third set, rest 30 seconds; after your fourth set, rest 20 seconds, then proceed immediately to circuit B.
Perform B1-B4 sequentially, with NO rest in between exercises. After your first set, rest 90 seconds; after your second set, rest 60 seconds; after your third set, rest 30 seconds; after your fourth set, rest 20 seconds, then finish the workout by performing a plank for 60 seconds.
Workout 1: TRX/Bodyweight Workout
Workout 2: TRX Workout with Timed Sets
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A1- TRX Atomic Pushup
A3- Close Grip Pushup (on ground)
A2- Alternating Reverse Lunges (bodyweight)
A4- TRX Squat Jump
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A1- TRX Inverted Row
A3- TRX “W” Face Pull (Wrists Cocked)
A2- Bodyweight Squat
A4- TRX Jump Lunge
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Suspension Training Workouts 3 & 4
Perform A1-A7 sequentially, with NO rest between exercises, for 7 reps per exercise. Upon completing the circuit, rest 60-90 seconds and repeat. This circuit is to be completed a total of 7 times. As you go through the workout, try to keep rest at 60 seconds or below between circuits, at least for the early circuits. As you fatigue, you may increase rest between circuits, up to 90 seconds.
Perform A1-A3 sequentially, resting 5-10 seconds between exercises and 30 seconds between circuits. Each exercise will be performed for 12 reps, with a tempo of 3011. Perform this circuit a total of 4 times; after your last circuit, rest 45 seconds and proceed to circuit B.
Perform B1-B3 sequentially, resting 5-10 seconds between exercises and 30 seconds between circuits. Each exercise will be performed for 10 reps, with a tempo of 3011.
Perform C1-C3 sequentially, resting 5-10 seconds between exercises and 30 seconds between circuits. Each exercise will be performed for 12 reps, with a tempo of 3011.
Workout 1: TRX Workout with Non-Competing Super Sets
Workout 1: TRX Tempo-Focuses Workout
A1- Underhand TRX Low Row (elbows in)
A3- TRX Atomic Oblique Push-Up
A5- TRX Speed Skater Jumps
A7- TRX “y”
A2- Alternating 1-Leg Squat Jump
A4- TRX Pike
A6- TRX Clock pushup
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weight7 REPS
7 REPS
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7 REPS
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7 REPS
A1- TRX Crossing Balance Lunge
A3- TRX Body Saw
A2- TRX High Row
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12 REPS
12 REPS
B1- TRX Balance Lunge
B3- TRX Suspended Side Plank w/Hip Drop
B2- TRX Suspended Pushup
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C1- TRX “T” (Rear Delt Fly)
C3- TRX “W
C2- TRX “I” (Delt Fly)
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12 REPS
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