Time: 45 minutes
Equipment: TRX, floor mat, 5-20 lb. dumbbells, BOSU ball
This is a full body workout with three circuits: TRX, floor (core), and a combo of BOSU and free weights. It targets full-body strength and stability.
Warm-up: 5-10 minutes of light cardio (i.e. treadmill walking/jogging, spin bike, or rowing machine)
1.1 TRX Squats - 20 reps - For the 2nd and 3rd set, you can try single-leg TRX work such single-leg lunge or pistol squats.
1.2 TRX Rows - 12 reps - Set 1: High Row, Set 2: Mid Row, Set 3: Low Row
1.3 TRX Plank - Hold for 30 seconds
1.4 TRX Crunches - 12 reps - crunch front, right, front, left, etc.
2.1 Leg raises - 12 reps
2.2 Plank with shoulder touches - 20 reps (10 each shoulder). Shoulder touches should be as rapid as possible without moving your hips.
2.3 Plank high-to-low - 12 reps. Movement should be as quick as possible.
2.4 Straight leg twist - 12 reps. If this hurts your back, do an oblique crunch. Lay on the floor with your legs bent. Lift your shoulders off the ground as you would with a standard crunch, except rotate your upper body, attempting to touch each elbow to the opposite knee.
3.1 Split squat - 20 reps (10 each leg). Use 5-20 lb dumbells if you want additional challenge.
3.2 Single-leg curl to overhead press - with dumbbells on BOSU - 6-8 reps, then switch legs and do 6-8 reps on the other leg
3.3 Single-Leg deadlifts - 10 reps each leg. With 5-20 lb dumbells, hold one in each hand; do not extend arms overhead as pictured below.
3.4 BOSU push-ups - 5-15 reps
Equipment: TRX, floor mat, 5-20 lb. dumbbells, BOSU ball
This is a full body workout with three circuits: TRX, floor (core), and a combo of BOSU and free weights. It targets full-body strength and stability.
Warm-up: 5-10 minutes of light cardio (i.e. treadmill walking/jogging, spin bike, or rowing machine)
Circuit #1: TRX
(3-4 minutes each circuit) Repeat this circuit 3x's. Move quickly between exercises. Take a minute rest after each circuit.1.1 TRX Squats - 20 reps - For the 2nd and 3rd set, you can try single-leg TRX work such single-leg lunge or pistol squats.
1.2 TRX Rows - 12 reps - Set 1: High Row, Set 2: Mid Row, Set 3: Low Row
1.4 TRX Crunches - 12 reps - crunch front, right, front, left, etc.
Circuit #2: Core work on floor
(5 minutes each circuit) Repeat this circuit 4x's. Move quickly between exercises. Rest for a minute between circuits.2.1 Leg raises - 12 reps
2.2 Plank with shoulder touches - 20 reps (10 each shoulder). Shoulder touches should be as rapid as possible without moving your hips.
2.3 Plank high-to-low - 12 reps. Movement should be as quick as possible.
2.4 Straight leg twist - 12 reps. If this hurts your back, do an oblique crunch. Lay on the floor with your legs bent. Lift your shoulders off the ground as you would with a standard crunch, except rotate your upper body, attempting to touch each elbow to the opposite knee.
Circuit #3: Free weights and BOSU
(5 minutes each circuit) Repeat this circuit 3x's3.1 Split squat - 20 reps (10 each leg). Use 5-20 lb dumbells if you want additional challenge.
3.2 Single-leg curl to overhead press - with dumbbells on BOSU - 6-8 reps, then switch legs and do 6-8 reps on the other leg
3.3 Single-Leg deadlifts - 10 reps each leg. With 5-20 lb dumbells, hold one in each hand; do not extend arms overhead as pictured below.
3.4 BOSU push-ups - 5-15 reps
