Grab your suspension trainer, dumbbells, and a mat for this 40 minute upper body and core strength workout. For resistance reference I am using a pair of 20lb and 8lb DBs throughout the entire workout. With resistance, remember you and I are different. You may need to go heavier than me to feel challenged or you may need to go lighter than me to keep good quality form. Find a weight selection that feels challenging for you while maintaining good form throughout. Set your suspension trainer up to a shortened position to begin. We will change the length to super shortened after the warm-up. After the first tri-set we will change the length one final time to mid-length.
Today's focus is strengthening the upper body. Today's format is tri-sets. We will perform each tri-set twice. The first round will be performed as follows: DB exercise 75 sec, 15 sec to transition to TRX, TRX exercise 60 sec, TRX exercise 60 sec, 15 second recovery. During round two we will keep this same format but cut the time in approximately half.
You and I do not have to go at the same speed/tempo. Find a pace/speed/resistance that feels challenging for *you*. The scenery/backdrop is different because it is COLD outside! I hope you enjoy this one! Let me know how it goes in the comments below
Skip to 3:00 to begin workout
Total Workout time (with warmup): Approx 40 minutes
Total Time with Stretching: Approx 44 minutes
TRX Strength and Cardio 30 Day Program: • 30 Day TRX, Strength, ...
Other TRX Workouts: • TRX: Fit by Larie
Yogorilla Mats / Use code FITBYLARIE for 10% off: gorillamats.com (I'm using 7x5)
Equipment/ Clothing used: www.amazon.com/shop/fitbylari...
Warm up 45 sec each
DB external shoulder rotations right, left
BW Plank Shoulder Taps
BW Inchworms
TRX Y Raises
TRX W Raises
TRX T Rows
The Workout
DB 75 sec / 15 / 60 sec TRX / 60 sec TRX / 15
DB 45 sec / 15/ 30 sec TRX / 30 sec TRX / 15
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DB Reverse Fly
TRX Pronated Pull-up
TRX Face Pulls
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DB Shoulder Press
TRX Chest Press
TRX Tricep Extensions
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DB Hip Hinge Alternating Row
TRX Iso Bridge Row
TRX Neutral to Pronated Row
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DB Curl to Arnold Press
TRX Bicep Curl
TRX Supinated Row
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DB Renegade Row to Pike Pushup
TRX Rollout off knees
TRX Rollout, on knees
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DB Tricep Crunch to Leg Lift
TRX Pushup (feet in)
TRX Knee-ins (feet in)
Additional Add-Ons to Compliment this Workout:
40 Minute DB/TRX Lower Body Strength: • 40 Minute TRX & DB Low...
Stretch
13 Minute Mid/Upper Back Stretch: • 13 Minute Mid/Upper Ba...
20 Minute Lower Back Stretch (gentle, relaxing): • 20 Minute Lower Back R...
15 Minute Hip Stretch: • 15 Minute Stretch for ...
15 Minute Daily Stretch (Full Body): • 15 Minute Daily Full B...
15 Minute Upper Body Stretch: • 15 Minute Upper Body M...
Cardio
30 Minute Cardio Kickboxing No Jumping: • 30 Minute Cardio Kickb...
30 Minute Barre Inspired Cardio No Jumping: • 30 Minute Barre Inspir...
30 Minute Continuous Cardio and Core, No Breaks: • 30 Minute Continuous C...
30 Minute Low Impact Cardio, No Breaks: • 30 Minute Low Impact C...
10 Minute HIIT Cardio: • 10 Minute Cardio HIIT ...
15 Minute Cardio (Kickboxing Inspired, No Equipment): • 15 Minute Cardio Worko...
15 Minute Cardio (Legs, Continuous): • 15 Minute Bodyweight O...
Abs
10 Minute Abs: • 10 Minute Ab Workout |...
10 Minute Lower Ab Workout: • 10 Minute Lower Ab Wor...
20 Minute Full Core Workout: • 20 Minute Full Core Wo...
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MUSIC:
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