Fortnight 2 – Day 1 (8 Week Challenge)

By now you should be feeling a lot more comfortable using the TRX equipment, or if you already have TRX experience you should have settled back into the feeling of using the suspension trainer. For workout one of the second fortnight of the challenge we’ve dialled up the complexity of the exercises a little bit and added some isolation exercises that focus on building muscle tone in the arms.

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.



Man performing the TRX body saw with crunch
The TRX body saw with crunch may look easy but this subtle movement will make your core burn. It will help you to develop the perfect plank as you rock forward and backwards. You’ll feel your core, abdominals and shoulder muscles working more when you slide back.
Girl Performing TRX Oblique Crunch
The TRX Oblique Crunch is a very dynamic, somewhat pendular exercise, obviously working the core, along with shoulder stability. The bonus of this exercise, is the pendular type of movement, that places more emphasis on the Frontal/ side-to-side axis of movement.
TRX Pro 4 Strap
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.
Man performing 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.
Man performing the TRX body saw
The TRX Body Saw is a dynamic form of the plank position, executed on the elbows, in order to get more ab/core recruitment. Great for dynamic shoulder stability and core activation, especially in the Saggital/font-to-back plane of movement.
Man performing a TRX Triceps Extension
The TRX Tricep Extension is similar to the Skull Crusher the only difference is that your body is the weight rather than a barbell. This is one of the best tricep exercises you can do on the TRX as it can be used to work all three heads of the Trciecp by changing the position of your elbows.

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