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TRX Only Workout - 44 Minutes: Full Body - Covering All Foundational Movements

This 44-minute TRX workout includes a 7-minute warm-up, 7 minutes of EMOM exercises, and 5-minute blocks focusing on push, pull, rotate, squat/lunge, hinge, and plank movements. Each block incorporates 2 supersets of TRX exercises with 45 or 60 second working sets and 30 seconds of rest between exercises. The workout concludes with a 7-minute cool-down involving stretches.

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Tim
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1K views2 pages

TRX Only Workout - 44 Minutes: Full Body - Covering All Foundational Movements

This 44-minute TRX workout includes a 7-minute warm-up, 7 minutes of EMOM exercises, and 5-minute blocks focusing on push, pull, rotate, squat/lunge, hinge, and plank movements. Each block incorporates 2 supersets of TRX exercises with 45 or 60 second working sets and 30 seconds of rest between exercises. The workout concludes with a 7-minute cool-down involving stretches.

Uploaded by

Tim
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

TRX Only Workout – 44 Minutes

Full body – Covering all Foundational Movements


Warm-Up – 7 Minutes
EMOM – Every Minute on the Minute for 7 Minutes
7 TRX Overhead Squat
7 TRX Wide Hip Hinge
7 TRX Back Extension
Working Sets:
(Working set notes; 5-minute workout, 7 functional workouts. 3 second eccentric movement, 2
second concentric movement. Two 45 second working sets totaling roughly 7 reps [7-9 okay].
Two 60 second working super sets, totaling 10 reps [10-12 okay])
Push: 5 Minutes (30 seconds rest after each exercise)
Facing Away – Straps at Mid Length
Time (Seconds) Movement Rounds
45 TRX Chest Press 1
45 TRX Triceps Extension 1
60 TRX Chest Press to TRX 2
Triceps Extension

Pull: 5 Minutes (30 seconds rest after each exercise)


Facing Anchor Point – Straps at Mid Length
Time (Seconds) Movement Rounds
45 TRX Row 1
45 TRX Bicep Curl 1
60 TRX Row to TRX Bicep Curl 2

Rotate: 5 Minutes (30 seconds rest after each exercise)


Facing Anchor Point – Straps at Mid Length
Time (Seconds) Movement Rounds
45 TRX Power Pull Left 1
45 TRX Power Pull Right 1
60 TRX Power Pull transition 2

Squat/Lunge: 5 Minutes (30 seconds rest after each exercise)


Facing Away – Straps at Mid Length
Time (Seconds) Movement Rounds
45 TRX Squat Fly 1
45 TRX Split Squat Fly 1
60 TRX Squat Fly to TRX Split 2
Squat Fly
Hinge: 5 Minutes (30 seconds rest after each exercise)
Facing Anchor Point – Straps at Mid Length
Time (Seconds) Movement Rounds
45 TRX Hip Hinge 1
45 TRX Iso Hip Hinge 1
60 TRX Hip Hinge to Iso Hip 2
Hinges

Plank: 5 Minutes (30 seconds rest after each exercise)


Facing Away – Straps at Mid-Calf
Time (Seconds) Movement Rounds
45 TRX Plank 1
45 TRX Plank with arm lift 1
30 TRX Body Saw 4

Cool-Down – 7 Minutes
2 Rounds, 45 seconds each movement, 30 seconds rest after each round
TRX Lower Back Stretch w/ Rotation
TRX Chest Stretch
TRX Lunge and Fly
TRX Hamstring Stretch

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