Fortnight 1 – Day 2 (8 Week Challenge)

Home > Fortnight 1 – Day 2 (8 Week Challenge)

bilal
April 25, 2019
4:31 pm

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, working your core is integral to leading a healthy lifestyle and has many more benefits than aiding in achieving that 6 pack so many people crave.

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

TRX Hip Thrust, TRX Sprinter Start, TRX Single Arm Row, TRX One-legged Squat, TRX Incline Press, TRX Wide Dip

Duration

1 Hour

Body Part: Abs, Arms, Back, Chest, Core, Legs, Shoulders

Level: Beginner

Exercises

TRX Assisted Incline Press

The TRX assisted incline press is a regression and stepping stone to the full TRX incline press. While it is a cut down version of the full exercise it is not easy. This exercise will work your core and shoulders leaving you with an effective burn if performed correctly.

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TRX One-legged Squat

The TRX Single-Leg Squat is otherwise known as the Pistol Squat when one without the TRX straps. Holding onto the TRX starps while executing this movement allows you to maintain an upright position throughout the movement, but also works the scapula retractors (ie: the rhomboids).

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TRX Wide Dip

The TRX Wide dip exercise takes the already difficult bar dip exercise, which is somewhat stable and adds an unstable element to it, similar to using the rings in gymnastics. Because of this, there is greater shoulder stability that is required from this movement.

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TRX Single Arm Row

Te TRX Single-Arm Row is a unilateral exercise, meaning, you are working one side/ one arm at a time. This will help you to focus on one side/arm at a time, in order to help balance out the body, as we tend to be stronger on one side over the other.

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TRX Incline Press

A good working capacity with the plank is required to perform this exercise. Although this may seem like an incline pushup, there is also a rotational force running through the body, due to only one foot bound within the TRX strap. Therefore, this exercise is not only a great upper body exercise.

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TRX Hip Thrust

The TRX Hip Thrust is a good movement to work the posterior chain, meaning the hamstrings, glutes, and lower back. You are in a supine position (ie: lying on your back) when executing this exercise, and have the use of your arms on the floor to support you

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