Workout 3: TRX Power

Belinda Sutherland

Posted on April 04 2018

Great stuff if you handled the HIIT workout. It is time to turn the heat up then. This is a slightly longer workout than the others and I am going to bring in a bit of a core workout as well.

I sound like a broken record but do your warm ups. You are going to need it for this one. Right, let’s get into it. This workout is going to have some rep sets and timed sets so make sure you have your stop watch close by.


1a) Plank Saw x 15 reps


TRX plank saw

1b) Single Arms Roll Out x 8 reps per side


Single Arm roll out


Rest for 90 seconds and repeat the set



2a) TRX Side Plank x 30 seconds per side

Side plank


2b) Kneeling standing roll out x 15 reps


TRX power workout


Rest for 90 seconds and repeat the set




3a) TRX Squat Jumps x 10 reps


Take 30 seconds rest and repeat the exercise for a total of 3 sets. After the last set take 2 – 3 minutes rest before we get into out last set of exercises.


Strength & Power

4a) Sprinters Start right leg forward

Sprinters TRX


4b) Atomic Push up

Atomic push up TRX home workout


4c) Sprinters Start left leg forward

Sprinters left leg forward TRX workout

4d) Power Pull Right Side

Power pull right side TRX


4e) Alternating Jump Lunge

Jump lunge TRX home


4f) Power Pull Left Side

Power pull left side


4g) Hamstring Runners

Hamstring runners


Perform each exercise for 30 seconds (if you want to go harder, 45 seconds per exercise). Rest for 2 minutes after each set. Repeat for a total of 3 sets.

Just like the warm up, your cool down is pretty important here. Make sure you do it.


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