Fortnight 4 – Day 3 (8 Week Challenge)

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 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.
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.
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.
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.
TRX Pike Push Up
The TRX Pike Push Up is to movements in one exercise: a pike position, then a pushup. Having the TRX straps hooked on the feet as opposed to the hands creates more of a challenge for your core muscles, as opposed to just the upper body.
TRX Fly Push Ups
TRX Fly Pushups performed unilaterally, with one arm on the (stable) floor, and the other using the (unstable TRX strap. This effectively adds a shoulder core stability element to the traditional floor pushup for greater benefit.

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