Because fitness is a
continuing pursuit, once you have tested yourself, stay on a program
and improve your fitness. The TRX offers an almost limitless variety
of exercises and programs. You can use a workout you develop and
share with the community, the Train Like the Pros, Team Sports, Ropes
and Straps: Bootcamp are also good training programs. You can also
string together some of the moves Fraser has done an excellent job of
explaining and demonstrating in his blogs.
Below is a suggested program to improve
your strength, stamina and your performance on the Fitness Anywhere
Challenge. You can always practice the TRX Suspended Burpees and TRX
Atomic Push-ups to improve your score. That is what we call “teaching
to the test,” which has its benefits and drawbacks. The beauty of
TRX Suspension Training is the crossover benefits to sports and
activities it provides as a fantastic functional training tool.
Always perform an appropriate warm up
before starting the high intensity part of the workouts.
Perform each exercise for 45 seconds
with no more than 30 seconds rest in-between, shorten your rest if
you can handle it.
Round 1:
TRX single leg squats (each leg no
rest in-between)
TRX low row – as deep as you can
go
TRX atomic push-up with pike
TRX suspended side plank (each
side – drop and rest briefly when needed)
2 minute rest
Round 2:
TRX crossing balance lunge (each
leg no rest in-between)
TRX high torso rotation,
alternating sides
TRX suspended mountain climbers
TRX suspended push-ups
2 minute rest
Round 3:
TRX suspended lunge w/ a hop
TRX powerpull (each side no rest
in-between)
TRX Single leg chest press, as low
as you can go
TRX suspended pendulum
For variety you can perform the workout
in reverse order of rounds, perform 3 to 4 sets of each round as its
own workout for the day or even add 30 to 90 second high intensity
jump rope or running intervals between rounds. The important thing
is to keep good form and push yourself to improve each workout.
I look forward to getting your results
and compiling our statistics for next month!
Post your progress!