TRX Exercises: Do Full Body Workout Routine At Home – FREE Video!


TRX EXERCISES FULL BODY WORK OUT ROUTINE AT HOME


Hello everyone! Are you ready for another great Slim, Strong, Healthy workout routine? Today’s full body workout routine focuses on upper body and triceps and biceps for men, and core, abs, and legs for women. It also includes fun Salsa dance warm-up, and simple kickboxing moves to boost your motivation. Remember, you can always invite your friends, and family members to join and workout together with us!

 

Join Michael and Andrea by watching the Full Exercise Video Below:

This is a challenging 3-round TRX exercises, depending on your fitness level, Different options are available for some exercises. Keep in mind, that this might not be for everyone. Click on the dial to watch the video in HD!

 Get the Equipment Needed for This Workout Routine:

The following are either the same or top rated equivalents of the equipment used in this free workout video.

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Summary of Today’s Routine:

Today’s routine features warm-up, full circuit routines, and cool-down stretching. Please see below for detailed video explanation.

Timer Setting:
Warm-up: 15-20 Minutes
Exercise: 50 Seconds Each
Rest Between Exercises: 10 Seconds
Cool-Down Stretching: 5-15 Minutes

Explanation of Exercises:
Please watch the video below for the full How-to explanation of this upper body and legs workout.

Full Circuit:

  • Warmup ( and have fun! :) )
    • Start with salsa moves, walking forward and back
    • Speed it up a little to get more warmed up
    • Change it up, Move from side to side and back to forward and back
    • Keep it up on  ball of your foot to move lighter and faster
    • (Optional) Do jumping jacks if you don’t like salsa
  • Circuit
    • Round 1:
      • Exercise 1:  (Men) TRX Pull Up Option1 – Feet on the ground, Option2 – One leg out, Option3 – Feet off the ground ; (Women) Fast Slide Shuffles
      • Exercise 2: (Men) Sitting-Down Open Leg Touch;  (Women)  Lunge Jump with TRX
      • Exercise 3: (Men) Alternate Dumbbell Curls;  (Women) TRX Pike; Option1 – Hold the Plank, Option2 – Bring your knees in, Option3: side-touch elbow with your knees
      • Exercise 4: (Men) TRX Dips Option1 – Feet on the ground, Option2 – One leg out, Option3 – Feet off the ground ;  (Women) Arm over shoulder, turn body to the side, push, and repeat on the other side
      • Exercise 5: (Men) Squatted Bicep Isolations; (Women) Squat Side Kicks
      • Exercise 6: (Men) Tricep Extensions; (Women) Lunge Forward Kick, Lunge Back Kick
      • Active Sport: (Men) High Kicks w/ switching legs ; (Women) Same
      • Active Stretching (Men & Women Same):
        1)  Arms out like airplanes and up to touch, jump back, push up, upward dog to downward dog
        2) Turn to the side, Arm up, hold, pushup, back down to downward dog, jump feet forward, arms in wings, stand up.
        3) Repeat
    • Round 2:
      • Exercise 1:  (Men) TRX Pull Up; (Women) Fast Slide Shuffles
      • Exercise 2: (Men) Sitting-Down Open Leg Touch;  (Women)  Lunge Jump with TRX
      • Exercise 3: (Men) Alternate Dumbbell Curls;  (Women) TRX Pike; Option1 – Hold the Plank, Option2 – Bring your knees in, Option3: side-touch elbow with your knees
      • Exercise 4: (Men) TRX Dips Option1 – Feet on the ground, Option2 – One leg out, Option3 – Feet off the ground ;  (Women) Arm over shoulder, turn body to the side, push, and repeat on the other side
      • Exercise 5: (Men) Squatted Bicep Isolations; (Women) Squat Side Kicks
      • Exercise 6: (Men) Tricep Extensions; (Women) Lunge Forward Kick, Lunge Back Kick
      • Active Sport: (Men) High Kicks w/ switching legs ; (Women) Same
      • Active Stretching (Men & Women Same):
        1)  Arms out like airplanes and up to touch, jump back, push up, upward dog to downward dog
        2) Turn to the side, Arm up, hold, pushup, back down to downward dog, jump feet forward, arms in wings, stand up.
        3) Repeat
    • Round 3:
      • Exercise 1:  (Men) TRX Pull Up; (Women) Fast Slide Shuffles
      • Exercise 2: (Men) Sitting-Down Open Leg Touch;  (Women)  Lunge Jump with TRX
      • Exercise 3: (Men) Alternate Dumbbell Curls;  (Women) TRX Pike; Option1 – Hold the Plank, Option2 – Bring your knees in, Option3: side-touch elbow with your knees
      • Exercise 4: (Men) TRX Dips Option1 – Feet on the ground, Option2 – One leg out, Option3 – Feet off the ground ;  (Women) Arm over shoulder, turn body to the side, push, and repeat on the other side
      • Exercise 5: (Men) Squatted Bicep Isolations; (Women) Squat Side Kicks
      • Exercise 6: (Men) Tricep Extensions; (Women) Lunge Forward Kick, Lunge Back Kick
      • Active Sport: (Men) High Kicks w/ switching legs ; (Women) Same
      • Active Stretching (Men & Women Same):
        1)  Arms out like airplanes and up to touch, jump back, push up, upward dog to downward dog
        2) Turn to the side, Arm up, hold, pushup, back down to downward dog, jump feet forward, arms in wings, stand up.
        3) Repeat
  • Cool-Down Stretching  (Men & Women do the same):
    • Push your legs out, extend, with or without partner. Go flatter if you can.
    • Lunge, keep your leg 90 degrees or extend your leg (more  flexible), switch legs.
    • Lie down, put your arms out, bring your hip or leg over, switch legs.
    • Keep your legs straight, sit up, extend your hands out to your legs.
    • Lay back and relax.

 

Alternative Exercises:
Here are some alternative exercises that you can do, in case you don’t have access to the equipment used in this video.

  • Exercise 1: (Men) TRX Pull Up – If you have a pull up bar near you or something to grab on to safely, and do a similar motion.
    (Women) Can be done without equipment
  • Exercise 2: (Men) Sitting-Down open Leg Touch – can be done without Equipment.
    (Women) TRX lunge to jump – Put your back leg on a chair or other raised object and do the same motion, but really jump high.
  • Exercise 3: (Men) Alternate Dumbbell Curls – pick up heavy enough objects instead and do the curls
    (Women) TRX Pike- you can put your feet up on any object (couch, chair, exercise ball etc.)
  • Exercise 4: (Men) TRX Dips – use a chair to do chair dips, or use a corner kitchen counter.
    (Women) No Equipment needed
  • Exercise 5:  (Men) Squatted bicep Isolations – again, find heavy objects or do close grip pull ups; (Women) – Squat side kicks – No equipment needed
  • Exercise 6:  (Men) Tricep Extensions – use heavy objects, or do close-grip push ups; (Women) Lunge Forward Kick, Lunge Back Kick – No equipment needed
  • Active Sport: No equipment needed

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Get the Equipment Needed for This Workout Routine:
The following are either the same or top rated equivalents of the equipment used in this free workout video.

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