Monthly Archives: April 2015

Monday’s Trx Fusion 20/4/15

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4 rounds, working with a partner, 2 rounds of TRX and 2 of a H.I.I.T circuit. Working 45 sec on, with a 15 sec rest/ transition.

Trx and Circuit both Run 800m, let’s work on improving our times! -approx 4 mins.

Trx abducted lunge with stretch- hands touch the ground, both sides when doing the mobility exercise.

Trx hip hinge- both sides when doing the mobility exercise.

Trx split lunge Y ,T, M -mobility exercise.

Trx lunge- both sides.

Trx body saw

12 mins in total

Circuit: starts with 800 m run

Push ups

D.B. Thrusters

Assisted pull ups/lunges- sharing equipment

Box jumps

Wall sits

Skipping

Renegade rows

Burpees

See you tomorrow!

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Friday’s Trx Fusion 17/4/15. ” Force week 3 day 4″

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We will  mix this up with functional training, 3 exercises on Trx and 3 exercises off: working the usual 45 sec on 15 rest….

Trx atomic pike

Trx hamstring curl

Trx hip press

PLANK

KETTLE BELL SWING

SQUATS

Trx single leg squat ( both sides)

Trx Y to T

JUMPING IN & OUT OVER THE BENCH

TOE TAPS

CALF RAISES

Trx Sprinters start ( both sides)

Trx side lunge

SUMO HI PULL WITH KB

DB LATERAL RAISE

HIGH KNEES

Trx lunges ( both sides)

Trx Spider-Man push up 8 per leg

LUNGES

PUSH UPS

SQUATS

total time: 24 mins  ….two rounds…this is a complete body workout!!😀💪

Wednesday’s W.O.D. 15/4/15

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4 rounds tomorrow, combination of Two Bad Bodies and some functional training.

we will push it to 50 sec work 10 rest…slightly longer work interval.

fwd lunges with toe tap… opposite hand

Squat jumps in and out

push up ..release hands

curtsey lunges

squat jumps with pulse

glute bridge extension ( both sides)

one legged deadlift ( both sides)

resistance band walk

skipping

shuttle runs side to side

overhead press with plates touching ground

burpees

14 mins  total body workout,  c u in the morning!

Friday’s TRX Fusion “Force Week 3 day 3” 10/4/15

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Birthday girl..we missed you Wednesday , so this one is for You!!

Working 45 sec on 15 rest,

Trx squat to Y fly

Trx power pull ( both sides)

Trx low row to chest press

Trx clock press ( both sides) L strap

Trx pull ups

Trx inverted row

Trx resisted torso rotation  ( both sides) M strap

Trx body saw

Trx side plank ( both sides)

Trx hip abduction

Trx burpees 10 per side

Total time = 15 mins

Partner workout –

Shuttle runs again –

300m run or other cardio

Rest 1 min

300m

Rest 1 min

Push ups

Squats

lunges fwd touching opposite leg

plank with opposite arm leg tap

repeating last 4 exercises until it is time to swap,

It’s  a big one, 1 hour, two rounds of each..c u tomorrow.

Wednesday’s W.O.D. 8/4/15

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Working 45 sec on 15 rest…more  two bad bodies workouts….. 4 rounds

Forward lunges with  opposite hand touching leading foot.

Lateral lunges with opposite hand touching foot

Lateral jumps, with high knees

Squats with holds

Plank with opposite hand and toe tap

Push ups with opposite hands up

Sprinters start with hop at top

Total = 28 mins –

then…3 rounds…

Row 500 m       goals …female = 2 mins ,male = 1.min 50 sec

10 db lateral raise

10 db fwd raise

20 kb swing

10 pull ups ( can use assisted pull up machine or Trx)

50 squats

See you tomorrow!

Friday’s TRX Fusion Force – week 3, day 2

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Easter is nearly upon us…for those who can make it tomorrow the class is still running..ready to burn up calories for those hot cross buns!

Working in pairs 45 sec on 15 rest..

Trx squat row

Trx overhead back extension (Y)

Trx side lunge

Trx lunge ( both sides)

Trx single leg squat ( both sides)

Trx sprinters start ( both sides)

Trx atomic pike

Trx hip press

Trx hamstring curl

Trx spiderman push ups 8 per side

Total 13 mins

Partner workout –

Shuttle runs again –

300m run or other cardio

Rest 1 min

300m

Rest 1 min

Push ups

Side hops or  jumps lunging backwards with inside leg

Clock lunges lifting knee

db thrusters –

Repeating last 4 exercises until it’s time to swap with partner.

2 rounds of both workouts.

Happy Easter🐰🐰🐇🐇🍫