Fortnight 1 – Day 1 (8 Week Challenge)

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

bilal
April 8, 2019
3:31 pm

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. This will enable beginner level TRX users to gain a comfortable working level with the equipment and allow seasoned users to get back into good exercise habits by starting with the basics.

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 Side Plank, TRX Pull Up, TRX Chest Press, TRX Chest Fly, TRX Inverted Row, TRX Lateral Squat

Duration

1 Hour

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

Level: Beginner

Exercises

TRX Lateral Squat

The Trx Lateral Squats is similar to a side lunge. There is more emphasis placed on the adductors on this exercise. Being that you are working more in the Frontal? side-to-side plane of motion, rather than just the Saggital /front-to-back plane as with regular squats.

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TRX Side Plank

The TRX Side Plank exercise is again a variation of the regular floor side plank, with your feet suspended in the TRX straps. In addition, a rotation element is added to this side plank, which is great dynamic core stability work in the often neglected Transverse (rotational) plane of motion.

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TRX Pull Up

TRX pull ups are a great adjunct to those wanting to perfect bar pull ups. It is also a great stand-alone exercise that is modifyable in order to enable you to better focus on your back muscles.

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TRX Chest Press

The TRX Push Up a shoulder stability challenge to the regular pushup, plus it allows you to get a fuller range of motion, similar to a cable flye or pec deck machine, for added muscle stimulation.

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TRX Chest Fly

The TRX Chest flye resembles a cable flye, or even a pec deck type flye. It is less of a compound exercise as the TRX push Up, which means the triceps and shoulders are not assisting with this movement. Because of this, the angle at which you will position yourself in order to effectively perform.

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TRX Inverted Row

TRX inverted rows are a great way to build up your back strength by first mastering your own bodyweight. They can be used as a stepping stone to chin ups and pull ups. Using a TRX rather than a barbell to perform inverted rows places constant pressure on your back muscles.

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