Monthly Archives: November 2015

Monday’s Trx Fusion 30/11/15

Trx squat Y fly

Trx power pull ( both sides)

Trx resisted torso rotation (mid straps) both sides

Trx low row to chest press ( mid straps)

Trx clock press ( mid)

Trx inverted row

Trx pull ups

Trx hip abduction

Trx body saw

Trx side plank ( both sides)

Trx burpee 10 per side

14 mins per round.

Partner workout- a few ” Two Bad Bodies” exercises

4 mins cardio

Curtsey lunges – jumping optional

Push up release

Sumo squat… optional jumping in and out

sumo squat with pulse image

Kettle bell swing

Plank

14 mins a round

2 rounds of each, total workout = 56 mins, it’s going to be tough! 😊

Monday Mum’s at the Park 30/11/15

3-4 rounds… Lots of cardio!

50 D.B. Thrusters

2 laps of the park

30 push ups

2 laps of the park

lunges length of the park

2 laps of the park

glute bridge extension 50 per leg

2 laps of the park

20 reciprocal shoulder press ( feet together pause at the top)

2 laps of the park

20 steps per side resistance band walk

2 laps of the park

Trx exercises for those who are not running!

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Monday Mum’s at the Park 23/11/15

warm up is a 5 min “squat flow” to get the legs fired up!

then working tabata 30 sec on 10 rest of the following exercises.

sandbag squat overhead pass

sandbag lunge around the clock

kb swing

kb push ups

farmers walk left

farmers walk right

half kneeling row underhand grip ( x2)

half kneeling bicep curl ( x2)

half kneeling tricep kickback (x2)

total time = 10 min 20 sec plus…

lap of the park.

3 rounds

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see you bright and early tomorrow.

Friday’s Trx Fusion

Working the usual 45 sec on 15 sec rest:

Trx hamstring curl

Trx hip abduction

Trx atomic push up

Trx pike

Trx squat

Trx one legged squat (x2)

Trx sprinters start (x2)

Trx chest press

Trx series L,M,H

Trx overhead squat

Partner workout: ( body weight)

Cardio 4 mins or 6 mins if running outside

Crab walk

Hot hands

Reverse plank

Skater

180 Squat jumps

Walk out push ups

sprints

Two rounds of each,

See you tomorrow

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AMRAP, as many rounds as possible in a given time.

It’s all about high intensity to get the best results.

AMRAPS will be 12 mins for those who don’t want to run or can’t due to injury.

For everyone else the AMRAP will be 10 mins to allow for half lap of the block afterwards.

Circuit 1: AMRAP- 10/12 mins

20 dead ball slams

20 kb swings

20 push ups

Circuit 2: AMRAP- 10/12 mins

20 kb sumo squats

10 lateral raises, 10 fwd raise & 10  DB rows

40 mountain climbers

Circuit 3: AMRAP- 10/12 mins

10 Bulgarian lunges per leg

30 skips or 30 calf raises

20 lunges with bicep curl

This is functional training working for hard core mums, see you Monday!

Friday’s Trx Fusion 13/11/15

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Working 45 sec on 15 rest…

Trx squat row

Trx single leg squat ( x2)

Trx y to biceps curl to low row

Trx hinge. ( mid)

Trx abducted lunge ( both sides)

Trx pull press ( both sides)

Trx atomic pike

Trx incline press ( both sides)

Trx atomic pike

Trx hamstring runner

Trx hip press

Total time = 15

partner workout

run / cardio 4 mins

squats

lunges

push ups

wall sits

kb swing

calf raises

cardio 4 mins

two rounds of each will take one hour!