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    Max TRX Suspension Training Circuit

    Uploaded by

    José Daniel Gutiérrez Mendoza
    This full body warm up document provides instructions for a series of dynamic stretches, muscle activating exercises, and light cardio exercises to prepare the body for a workout. It includes bird dogs, hip circles, air squats, knee pushups, jumping jacks, and mountain climbers. The warm up is followed by a suspension training circuit focusing on the abs, arms, back and legs using TRX straps. Exercises like bicep curls, chest presses and ab rollouts are done for 4 minute intervals. A cool down of walking, stretches, and myofascial release exercises brings heart rate down and prepares the body for recovery.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Max TRX Suspension Training Circuit

    Uploaded by

    José Daniel Gutiérrez Mendoza
    116 views3 pages
    This full body warm up document provides instructions for a series of dynamic stretches, muscle activating exercises, and light cardio exercises to prepare the body for a workout. It includes bird dogs, hip circles, air squats, knee pushups, jumping jacks, and mountain climbers. The warm up is followed by a suspension training circuit focusing on the abs, arms, back and legs using TRX straps. Exercises like bicep curls, chest presses and ab rollouts are done for 4 minute intervals. A cool down of walking, stretches, and myofascial release exercises brings heart rate down and prepares the body for recovery.

    Original Title

    Max TRX Suspension Training Circuit (1)

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    This full body warm up document provides instructions for a series of dynamic stretches, muscle activating exercises, and light cardio exercises to prepare the body for a workout. It includes bird dogs, hip circles, air squats, knee pushups, jumping jacks, and mountain climbers. The warm up is followed by a suspension training circuit focusing on the abs, arms, back and legs using TRX straps. Exercises like bicep curls, chest presses and ab rollouts are done for 4 minute intervals. A cool down of walking, stretches, and myofascial release exercises brings heart rate down and prepares the body for recovery.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    116 views3 pages

    Max TRX Suspension Training Circuit

    Uploaded by

    José Daniel Gutiérrez Mendoza
    This full body warm up document provides instructions for a series of dynamic stretches, muscle activating exercises, and light cardio exercises to prepare the body for a workout. It includes bird dogs, hip circles, air squats, knee pushups, jumping jacks, and mountain climbers. The warm up is followed by a suspension training circuit focusing on the abs, arms, back and legs using TRX straps. Exercises like bicep curls, chest presses and ab rollouts are done for 4 minute intervals. A cool down of walking, stretches, and myofascial release exercises brings heart rate down and prepares the body for recovery.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 3

    Full Body Home Warm Up

    .
    Abs, Back, Chest, Legs

    Good day! Let's get that body as warm as a baking banana. We're going to include a healthy mix of
    dynamic stretching, muscle activating, and light heart-rate increasing exercises in today's warm up. Let's
    get to it!

    Bird Dogs Hip Circles Air Squats

    0:15 0:15 0:15


    rest rest rest

    2 sets 30 secs 5 sec rest 2 sets 30 secs 5 sec rest 2 sets 10 reps 20 sec rest
    Alternate your side with every rep! Go for 30 seconds clockwise and 30 Get nice and low here, and pause at the
    seconds anticlockwise! lowest portion of the rep and allow your
    glutes to stretch a little.

    Knee Push-ups Jumping Jacks Mountain Climbers

    0:15 0:15
    rest rest

    2 sets 10 reps 20 sec rest 2 sets 30 secs 20 sec rest 2 sets 30 secs 20 sec rest
    Aim to get your chest as close to the floor Go at these non-stop for 30 seconds. You Once these are complete, you're all about
    as possible while maintaining good are a star. business and good to go!
    posture!

    Fit Page 1 of 3 Powered by WorkoutLabs Fit


    Max TRX: Suspension Training Circuit
    .
    Abs, Arms, Back, Legs

    Here we go! Each exercise on today's workout has a 4-minute (240-second) time cap. You must complete
    as many reps as possible in that time; then rest before moving onto the next!

    TRX Suspension Strap Bicep Curls TRX Suspension Straps Tricep TRX Suspension Straps Chest Press
    Extensions

    1:00 1:00 1:00


    rest rest rest

    240 secs 240 secs 240 secs


    Keep the back nice and straight and a The further away your feet are from the Big pushes using those pecs!
    slight bend in the knees. All biceps baby! straps, the more difficult the exercise
    becomes. Challenge yourself!

    TRX Suspension Strap Rows TRX Suspension Strap T Flyes Standing TRX Suspension Strap Ab
    Rollout

    1:00 1:00 1:00


    rest rest rest

    240 secs 240 secs 240 secs


    Onto that back, allow those big lats to take Unleash that sculpted back! Engage your core like it's a weapon. Lock it
    over here. Remember, keep your feet nice and keep it nice and firm with every rep.
    and grounded!

    Suspension Atomic Push-ups Suspension Lateral Lunges Suspension Hamstring Curls

    1:00 1:00
    rest rest

    240 secs 240 secs 240 reps


    Bring in those legs and work the sexy V. Now on to the lower body, alternate legs Work those hammies and glutes! This is the
    You know you want to. with every rep! last one of the day!

    Fit Page 2 of 3 Powered by WorkoutLabs Fit


    Full Body Post-Workout Cool Down
    .
    Back, Legs, Shoulders

    Let's bring that heart rate down, remove some lactic acid, and prepare you for some rehabilitation with
    today's cool-down session. Cooling down is more important than you think!

    Cardio - Walking Standing Adductor Hamstring Stretch

    3 min 2 sets 30 secs 2 sets 30 secs


    This is where you need to walk slow and Begin by releasing any built-up hip tension Stretch out each hamstring for 30 seconds.
    steady. Focus on your breathing and bring with these! Aim to get your chest down to your
    that heart rate down. knee...oooohh yeah.

    Lunge Stretch Knee-to-Chest Lower Back Stretch Shoulder Stretch

    2 sets 30 secs 2 sets 30 secs 2 sets 30 secs


    Aim to get that rear knee nice and low, Get those glutes all stretched out; they You're almost there, are you feeling
    then apply pressure to open up your hips! need care! rehabilitated?

    Butterfly Stretch

    1 sets 30 secs
    Finish up with the classic butterfly stretch.
    Eyes on the prize.

    Fit Page 3 of 3 Powered by WorkoutLabs Fit

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