Workout 3: TRX Power

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 stopwatch close by.

Core

1a) Plank Saw x 15 reps

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

Rest for 90 seconds and repeat the set

2a) TRX Side Plank x 30 seconds per side

2b) Kneeling standing roll out x 15 reps

Rest for 90 seconds and repeat the set

Power

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

4b) Atomic Push up

4c) Sprinters Start left leg forward

4d) Power Pull Right Side

4e) Alternating Jump Lunge

4f) Power Pull Left Side

4g) 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 cooldown is pretty important here. Make sure you do it.