Fortnight 1 – Day 1 (8 Week Challenge)
For workout one we’re going to start out with a basic push pull legs format giving an even whole-body workout, with the addition of a core exercise.
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TRX Anti-Extension Fallout
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.
Fortnight 1 – Day 2 (8 Week Challenge)
For workout two we will follow the same push, pull, legs format as day one with a little more core work involved and of course a variation in exercises.
TRX Mountain Climber
The TRX Mountain Climber exercise begins in a similar position as the Suspended Jackknife. The difference is you are performing a ‘Mountain Climber’ which is alternating knees to chest, as opposed to both at the same time. Great exercise for explosive training, which working shoulder and core stability.
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.
TRX Hamstring Curl
The TRX Hamstring Curl is a preceeding movement towards the Supine Hip Extension to Leg Curl. It’s a good beginning posterior chain (Glutes, hamstrings, lower back) activator and is loved by runners around the world.
Fortnight 2 – Day 1 (8 Week Challenge)
By now you should be feeling a lot more comfortable using the TRX equipment, or if you already have TRX experience you should have settled back into the feeling of using the suspension trainer.
TRX Pistol Squat to Row
The TRX Pistol Squat to Row Is similar to the Squat Row, with an added balance component, as it is performed on one leg. As with the Squat Row, the Pistol Squat to Row is a combination exercise that not only is good for targeting both the upper and lower body at the same time.
Fortnight 2 – Day 2 (8 Week Challenge)
For workout two we will be hitting each of the major muscle groups with a focus at the end of the session on shoulder tone and definition by isolating the deltoids.
TRX Front Squat Jump
The TRX Font Squat Jump is a great Dynamic exercise that can build power in the lower limbs. It’s a variation of Jump Squats, but because of the front inclined angle of this movement, will pace more explosive emphasis on the calves for the jump takeoff, such as the Superman.
Fortnight 2 – Day 3 (8 Week Challenge)
For workout three we will finish up with a full body workout with no isolation exercises, instead choosing to favour the larger muscle sets in the body by doubling up on leg and back work.
Fortnight 3 – Day 1 (8 Week Challenge)
Moving into the third fortnight of the eight-week challenge we will be swapping to a more traditional four-day split, adding an extra day to your workout week allows us to split each workout into its specific muscle group.