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TRX Flow Circuit 💪

25 min
 · 
7 exercises
Your goal is to flow through the following exercises in a circuit fashion 3 times, sticking to the rest times to the best of your abilities! 
A
Standing TRX Suspension Strap Ab Rollout
3 sets
20 reps
Start with these, the further your feet are away, the more difficult!
A
Suspension Single Leg Squats
3 sets
20 reps
That's 10 reps per leg per set!
A
TRX Suspension Straps Chest Press
3 sets
15 reps
Again, the further your feet are, the more difficult!
A
TRX Suspension Strap Mountain Climbers
3 sets
30 reps
Bring each knee into your chest 15 times!
A
TRX Pull Ups
3 sets
15 reps
Start from a seated position and concentrate!
A
Suspension Atomic Push-ups
3 sets
15 reps
Almost done with round 1!
A
TRX Suspension Strap Bicep Curls
3 sets
15 reps
Bust those biceps, then go again if you have the time!
TRX Flow Circuit 💪
25 min
 · 
7 exercises
Your goal is to flow through the following exercises in a circuit fashion 3 times, sticking to the rest times to the best of your abilities! 
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Standing TRX Suspension Strap Ab Rollout
A
3 sets
20 reps
Circuit A • Set 1 of 3
Rest before next set
Get ready
321GO
Start with these, the further your feet are away, the more difficult!
Primary muscle group(s):
Abs
Secondary:
Middle Back / Lats, Obliques
  1. Holding a TRX band with both hands, tighten your abs, keep your chest up, and place your gaze straight ahead.
  2. Keeping your feet in place, slowly lean forward. In a slow, controlled movement, guide the TRX band above your head with straight arms.
  3. Feel the contraction of your core as you fully extend. Pause and then contract your core to return you to the starting position.
Primary muscle group(s):
Abs
Secondary:
Biceps, Shoulders
  1. Kneel on the floor on all fours and place the ab roller in front of you.
  2. Grab hold of either end of the roller with each hand.
  3. Engage your abs and slowly roll the roller forward in a straight line until your body stretches in a straight position.
  4. Try to roll down as far as you can without touching the floor.
  5. Inhale in as you roll down.
  6. Pull yourself back to the starting position by exhaling and rolling back slowly. Maintain tight abs throughout the movement.
Primary muscle group(s):
Abs
Secondary:
Middle Back / Lats, Obliques
  1. Kneel on the ground and place a Swiss Ball in front of you. Cross your feet in the back. Brace your core as you place your forearms on the Swiss Ball.
  2. Begin the movement by slowly rolling out with the Swiss Ball. Feel the contraction of your core as you move further out.
  3. Once you are fully extended, pause, then slowly roll back up to the starting position. Rely on your core muscles to roll you out and pull you back in.
Primary muscle group(s):
Abs, Glutes & Hip Flexors, Lower Back
Secondary:
Biceps, Calves, Chest, Forearms, Shoulders
  1. Stand tall with your legs extended straight.
  2. Bend over from the hips and touch the floor with your palms flat on the floor.
  3. Keep your legs straight as you walk your hands as far forward as you can. Don’t let your hips sag.
  4. Take small steps and walk your feet to your hands.
  5. Continue for the desired amount of repetitions and then straighten up to the starting position.
Suspension Single Leg Squats
A
3 sets
20 reps
Circuit A • Set 1 of 3
Rest before next set
Get ready
321GO
That's 10 reps per leg per set!
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
  1. Set the handles so that they hang at about chest height.
  2. Take grip of the handles and use them as balance as you lift one leg off the ground.
  3. With your grounded leg, bend at the knee and allow your body to lower itself steadily downwards, keep your elevated leg straight out in front as you do so.
  4. Once the grounded leg is at its full bend, drive your foot into the floor and use your glutes to push your body back upwards. You shouldn’t pull on the TRX, only use it for stability.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Stand straight with your feet hip width apart, arms fully extended and your hands by your sides.
  2. Raise your left foot from the floor, extending your leg out in front of you.
  3. As you do so, raise both arms out in front of you in a smooth arc for balance. This is the start position.
  4. In a controlled movement, lower your body toward the floor by bending your right knee while pushing your hips back as if sitting down in a chair.
  5. Continue this downward movement until your right thigh is parallel to the floor.
  6. Hold for a count of one.
  7. Return to the start position by pushing down through your right heel and straightening your leg. Lower your arms to the start position as you do so.
  8. Repeat.

Beginner – this exercise can be completed by placing your hand on a chair, bench, parallel bar or other support to one next to you. Advanced – this exercise can be completed holding dumbbells down by your side, or a kettlebell to your chest to add resistance.

Primary muscle group(s):
Quadriceps
Secondary:
Abs, Hamstrings
  1. Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
  2. Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
  3. Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.
TRX Suspension Straps Chest Press
A
3 sets
15 reps
Circuit A • Set 1 of 3
Rest before next set
Get ready
321GO
Again, the further your feet are, the more difficult!
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Secure a TRX band on a door frame or other stable surface. Make sure that the band is overhead.
  2. Holding the handles of the TRX band, walk forward until the slack tightens. Brace your core and stand with feet shoulder-width apart. Now lean forward on the bands until the bands are supporting your weight.
  3. Maintaining a flat back and tight core throughout, lower yourself down between the bands until your elbows are at a 90 degree angle. Push yourself back up to the starting position.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Get into position by placing your hands flat on the floor, directly below your shoulders.
  2. Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
  3. Hold your body up and keep your back straight by tightening your abdominal muscles.
  4. Your neck and head should be bent slightly back.
  5. Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
  6. Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
  7. Repeat.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Place a pair of dumbbells on the floor. Lie on your back in between the dumbbells. Bend your knees and move your feet towards your butt.
  2. Grab the dumbbells and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the dumbbells over your chest. Pause at the top and squeeze your chest muscles.
  3. Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.
TRX Suspension Strap Mountain Climbers
A
3 sets
30 reps
Circuit A • Set 1 of 3
Rest before next set
Get ready
321GO
Bring each knee into your chest 15 times!
Primary muscle group(s):
Abs, Hamstrings, Quadriceps
Secondary:
Shoulders
  1. Carefully place your feet into individual TRX straps. Face forward and place your hands on the ground below your shoulders. Brace your core as you drive your hips up into a push-up position.
  2. Begin the exercise by moving your right knee forward then fully extend it back. Now bring the left knee forward and fully back.
  3. Continue this back and forth pattern of movement while keeping the upper body stationary and the hips elevated.
Primary muscle group(s):
Abs, Glutes & Hip Flexors
Secondary:
Chest, Shoulders
  1. Place your hands flat on the floor, shoulder width apart.
  2. Extend your torso and legs fully behind you with only your toes and balls of your feet touching the floor.
  3. Your body should be in a straight line, with your weight supported on your hands and toes only.
  4. Starting with either leg, flex your knee and hip at the same time to bring your knee up and under your hip. Your other leg should remain fully extended. This is the start position.
  5. Using an explosive movement, reverse the position of your legs, by extending the bent leg back and simultaneously flexing the straight leg until it is in the startposition.
  6. Continue alternating in this manner for the desire amount of time.
Primary muscle group(s):
Obliques
Secondary:
Abs
  1. Assume a push-up position. Core is tight. Back is flat. Hands are underneath the shoulders. Head is in neutral position.
  2. Bring one knee up towards your chest and twist towards the opposing elbow. (Ex: Right knee to left elbow.)
  3. Contract the core and return the leg to the starting position.
  4. Alternate between legs.
TRX Pull Ups
A
3 sets
15 reps
Circuit A • Set 1 of 3
Rest before next set
Get ready
321GO
Start from a seated position and concentrate!
Primary muscle group(s):
Middle Back / Lats
Secondary:
Biceps
  1. Set the height of the straps so that you can sit beneath them and only just reach the handles with outstretched arms
  2. Take grip of the handles and use your back and arms to pull your body upwards. Aim to get your upper chest to the same level as the handles.
  3. Hold the top position for a second, and then lower your body, steadily, back down to the starting position.
  4. Be sure not to use your legs to aide the pull up.
Primary muscle group(s):
Lower Back, Upper Back & Lower Traps
Secondary:
Abs, Biceps, Shoulders
  1. Set the bar to your waist height.
  2. Lie on your back under the bar.
  3. Reach up and grip the bar with an overhand grip with both hands.
  4. Keeping your body straight,  pull yourself up towards the bar by pulling your elbows as far back as you can and trying to touch the bar with your chest.
  5. Hold and squeeze your arm and back muscles.
  6. Lower yourself back to the start position in a controlled motion.
  7. Repeat.

For this exercise, you can use a Smith machine bar, an Olympic bar on a rack or any other straight, sturdy bar set to the right height. The lower the bar is to the floor, the more intense it will be due to the starting angles of your arms.

Suspension Atomic Push-ups
A
3 sets
15 reps
Circuit A • Set 1 of 3
Rest before next set
Get ready
321GO
Almost done with round 1!
Primary muscle group(s):
Abs, Chest, Shoulders
Secondary:
Glutes & Hip Flexors
  1. Bring yourself to the ground and enter an elevated push-up position with your hands below your shoulders and your feet directly behind you. Carefully, insert one foot at a time into hanging TRX bands.
  2. Maintaining a tight core, slowly lower yourself while keeping your balance. Once your upper arms are parallel with the floor, pause, and return to the starting position.
  3. Bring your knees in towards your elbows, feeling the contraction in your abdominals. Slowly extend your feet back into the starting position. That is one repetition.
Primary muscle group(s):
Abs, Glutes & Hip Flexors
Secondary:
Chest, Shoulders
  1. Place your hands flat on the floor, shoulder width apart.
  2. Extend your torso and legs fully behind you with only your toes and balls of your feet touching the floor.
  3. Your body should be in a straight line, with your weight supported on your hands and toes only.
  4. Starting with either leg, flex your knee and hip at the same time to bring your knee up and under your hip. Your other leg should remain fully extended. This is the start position.
  5. Using an explosive movement, reverse the position of your legs, by extending the bent leg back and simultaneously flexing the straight leg until it is in the startposition.
  6. Continue alternating in this manner for the desire amount of time.
Primary muscle group(s):
Abs
Secondary:
Calves, Glutes & Hip Flexors, Quadriceps
  1. Position yourself on all fours with your torso on a swiss ball and hands and feet on the floor. Stretch your legs back and keep your hands under your shoulders.
  2. Engage your abs and slowly walk your hands forward until your feet lift off the floor. Carry on walking out until your quads or knees rest on the ball in a plank position.
  3. Slowly bend your knees in towards your chest allowing the ball to roll forward. Tuck your knees under your torso as your hips lift towards the ceiling.
  4. Slowly straighten your legs and roll the ball out to the starting position.
TRX Suspension Strap Bicep Curls
A
3 sets
15 reps
Circuit A • Set 1 of 3
Rest before next set
Get ready
321GO
Bust those biceps, then go again if you have the time!
Primary muscle group(s):
Biceps
Secondary:
Abs, Forearms
  1. Secure a pair of suspension straps. Facing the straps, hold one handle in each handle.
  2. Tighten your core and lower back. Slowly lean backwards and form a straight line with your body.
  3. Extend your arms, keeping a slightly bent elbow. Pull yourself up and towards the straps by curling your arms.
  4. Slowly lower yourself to the starting position while keeping tension in the biceps. Repeat.
Primary muscle group(s):
Biceps
Secondary:
Abs, Forearms
  1. Holding a dumbbell in each hand, stand with your feet shoulder width apart.
  2. Let your arms hang by your side with your palms facing in to the side of your body.
  3. Keep your elbows close to your sides.
  4. Curl the dumbbells up towards your shoulders. Do not swing your hips to get the weight moving.
  5. Continue raising the dumbbells until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
  6. Squeeze or flex your bicep and hold for a count of one.
  7. Slowly lower the dumbbells to the starting position.
  8. Repeat.

You can also perform this exercise by alternating between left and right arms or one arm at a time.

Primary muscle group(s):
Biceps
Secondary:
Forearms
  1. Holding a water bottle in each hand, stand with your feet shoulder width apart.
  2. Let your arms hang by your side with your palms facing in to the side of your body.
  3. Keep your elbows close to your sides.
  4. Curl the water bottles up towards your shoulders. Do not swing your hips to get the weight moving.
  5. Continue raising the water bottles until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
  6. Squeeze or flex your bicep and hold for a count of one.
  7. Slowly lower the water bottles to the starting position.
Workout done!
Exercises done
of 7
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