Fortnight 1 – Day 3 (8 Week Challenge)

For workout 3 we will continue the push, pull, legs format with a continued focus on core work with the addition of some extra back work to round out the week with full body coverage. Building a good core foundation will be a great help when working on a TRX as it will also provide stability to your body when performing some of the more complex exercises to follow.

Perform the below for a 2 week period each session should begin with a 20 minute cardiovascular warm-up. Be sure to remain well hydrated through the duration and after the session has concluded.

Exercises

Duration

Exercises

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TRX overhead squat is an excellent exercise for working out your entire body. This movement engages your body with a cohesive moment to allow a beginning to TRX squats.
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The TRX Weighted Forward Lunge is an intricate exercise focusing on taking lunges to the next level. Strengthen your muscles while improving your balance, all in one TRX practice.
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The TRZ Stepups Exercise is an exercise requiring you to step up on a stable elevated surface. This is a strong quad strengthener while lifting yourself up by your core.
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The TRX Archer Push-Up is a dynamic upper-body exercise that targets the chest, shoulders, and triceps while enhancing core stability.
Man performing the TRX body saw with crunch
The TRX body saw with crunch may look easy but this subtle movement will make your core burn. It will help you to develop the perfect plank as you rock forward and backwards. You’ll feel your core, abdominals and shoulder muscles working more when you slide back.
Man performing the TRX standing roll out
The TRX Anti-Extension Fallout is precisely to avoid spinal extension by maintaining a very strong plank throughout the movement. The TRX Kneeling Fallout is an easier version of this exercise and should be mastered before performing the straight legged Fallout.

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