HOW TO DO THIS WORKOUT
Do each move for 30 seconds. If you’re doing a move where you switch sides, do 15 seconds on one side before moving to the other. Take as little rest as possible between each move and complete three circuits, resting for 60 seconds between rounds. Do this workout once a week.
1 TRX SQUAT JUMP
● Stand with your feet shoulder-width apart, holding TRX handles out in front of you with tension in the straps.● Lower into a deep squat until your hamstrings touch your calves.
● Explode off the floor into a vertical leap.
● Land softly and repeat.
2 WALK-OUT
● Stand with your feet shoulder-width apart and lean forward by bending at the hips.
● Put both hands on the floor in front of you and start to walk them forward one hand at a time.● Keep going until you’ve gone as far as you can without letting any part of your body other than your hands or feet touch the floor.
● Walk your hands back and return to the start position.
3 SPIDER-MAN PUSHUP
● Get into a pushup position with your hands shoulder-width apart.● Lower towards the floor, going deeper on the left side and bringing your right knee up to touch your right triceps.
● Repeat on the other side.
4 TRX GLUTEHAM RAISE
● Lie with your shoulders on the floor, your body straight, your heels in TRX handles and your hands crossed over your chest.● Brace your glutes, then lift your pelvis and bend your legs to bring the handles towards you.
● Return to the start under control.
5 TWO-POINT BOX
● Get on your hands and knees.● Lift one arm and the opposite leg until they’re in a straight line horizontal to the floor.
● Pause for a second then repeat on the other side.
6 CLIFFHANGER PULLUP
● Stand side-on to a pullup bar. Step directly under it and grip it with one hand in front of the other.
● Get into a dead hang and pull up on one side, then lower slowly back to the start.● Pull up on one side for half the work period, then switch to the other side.
