Fortnight 3 – Day 4 (8 Week Challenge)
For workout four we will be focusing on the largest muscle group in the body, the legs.
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Fortnight 3 – Day 3 (8 Week Challenge)
For workout three we will focus on the core muscles to continue building core strength in your body.
Fortnight 4 – Day 1 (8 Week Challenge)
Moving into the final fortnight of the challenge we’ll be upping the ante again by introducing super sets to each of the workout plans to really drive the challenge to the finish line.
TRX Bent Leg Raise
The TRX bent leg raise is an excellent beginner exercise to ensure core functions and performance. If performed correctly core function should improve rapidly over the course of a couple of weeks.
Fortnight 4 – Day 2 (8 Week Challenge)
For workout two we will be focusing on chest, core and legs. We will be following the same super set instructions as workout one.
Fortnight 4 – Day 3 (8 Week Challenge)
For workout three we will mainly be focusing on chest and back with a bit of leg work sprinkled in at the end to really exhaust you and bring the workout to a close.
TRX Squat Row
The TRX Squat Row is a combination exercise that not only is good for targeting both the upper and lower body at the same time to save time in your workouts but is a good way to learn transfer of energy from the lower body to the upper body in order to be more powerful in your movements.
TRX Ab Crunch
The TRX Ab Crunch is the watered down version of the TRX Prone Pike and is pretty much similar to the Suspended Jackknife. It is a dynamic tuck position, bringing your knees to your chest. It is a strong core activator, while working the upper body isometrically to stabilize you through the movement
TRX Pistol Squat
The TRX Pistol Squat is the same as the Single-Leg Squat. Holding onto the TRX starps while executing this movement allows you to maintain an upright position throughout the movement, but also works the scapular retractors (ie: the rhomboids) which help avoid the typical rounded shoulder posture typical of Western “office worker'” society.
TRX Plank
The TRX Plank exercise takes the regular plank position, from a stable floor environment, and adds a suspended leg variation to it, by putting your feet in the TRX straps. This adds another core stability to this basic stability exercise.
TRX Pull Up
TRX pull ups are a great adjunct to those wanting to perfect bar pull ups. It is also a great stand-alone exercise that is modifyable in order to enable you to better focus on your back muscles.
TRX Low Row
The TRX Low Row is similar to the TRX Inverted Row (see #4). The main difference is the pulling trajectory, which is lower than the former exercise. This will help keep the emphasis on the lats, as well as the mid to lower traps.