Fortnight 4 – Day 3 (8 Week Challenge)

Home > Fortnight 4 – Day 3 (8 Week Challenge)

bilal
April 25, 2019
5:49 pm

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. We will be following the same super set instructions as workouts one and two. For example, you would perform the TRX bicep curls immediately followed by the TRX inverted row followed by a short rest then repeating again for the next set.

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 Bicep Curls, TRX Inverted Row, TRX Pull Up, TRX Wide Grip Rows, TRX Atomic Push Up, TRX Fly Push Ups, TRX Wide Dip, TRX Pike Push Up, TRX Step Back Lunge, TRX Squat Row

Duration

1 Hour

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

Level: Beginner

Exercises

TRX Step Back Lunge

The TRX Step Back Lunge is similar to the TRX Bulgarian Split Squathowevere you are holding the TRX straps in your hands, and the back leg, although not anchored in any straps, still does not touch the ground. Working the glutes and hamstrings of the unsupported leg going back.

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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.

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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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