Hey guys hope you’re doing great!
The summer time is fast approaching and that means getting in top shape. To help out here is a great TRX routine for fat loss. All you need to get going is a TRX and a place to put it up (since the site is fitness anywhere it shouldn’t be too hard!)
Get warmed up and ready to go with this short routine:
Warm Up:
1 minute jumping rope (if you don’t have a jump rope then use jumping jacks)
5 burpees
repeat 3 times
Leg Swings both forward and back and side to side x 10 each
Touch toes then reach for sky x 10
Wide stance side to side groin stretch x 10
Rotate shoulders (think golf swing) x 10
Make circles forward and back with shoulders x 10 each
That’s right … 15 burpees in the warm up! Hey its a fat loss routine after all right?
Now make sure the TRX is set up securely and start with the first circuit:
- Row
- Suspended Push Up
- Jump Squat
- Mountain Climber
Suspended Push Up - All you need is a TRX and an anchor point!
Go through each exercise for 30 seconds and switch to the next one as fast as you can. You want to use an angle that will allow you to do reps for 30 seconds straight so don’t go at an angle that you normally use for strength training. (Note that using timed sets is a protocol I’ve written about before)
HItting the Rows
Go through three sets taking only a 30 second break. The exercises are selected and ordered in a way that you will be using opposing muscle groups so muscular fatigue shouldn’t be a limiting factor. After the seven minute circuit is complete give yourself a minute rest and put your TRX into single handle mode and get ready to get back to it!
For this portion we are only going to concentrate on two exercise, the squat to rotation and the bow and arrow (also called the power row)
- Squat and Rotation
- Bow and Arrow
Once again you are going to do each exercise for a 30 second set, this time you will be supersetting the two exercises so you will perform 30 seconds of squats and rotating to the right followed by 30 seconds of the bow and arrow with your right hand. So this will once again create a 7 minute circuit (including the 30 second rest periods) once each exercise is performed for three sets on each side.
Bow and Arrow aka Power Row
The final portion of the workout will really be a challenge so I hope the first couple circuits didn’t get you too tired!
For a “finisher” that will put your heart rate through the roof and boost your metabolism we are going to do a tabata protocol with suspended burpees. For those of you scratching your head it means that you will be using a 20/10 second split (20 seconds of exercise, 10 of rest) for a full 4 minutes.
If you aren’t sure what a suspended burpee is in the TRX then just check out this video
Note that my foot not in the cradle stays in the air, this is the true way to do the exercise. Do two rounds (1 minute) before switching legs.
So in summary here is the workout once again:
Warm Up – 10 minutes
Circuit 1 – Row, Suspended Push Up, Jump Squat, Mountain Climber for 3 sets of 30seconds – 7 minutes
Rest – 1 minute
Circuit 2 – Squat to Rotation, Bow and Arrow for 3 sets of 30 seconds (per side) – 7 minutes
Rest – 1 minute
Finisher – Tabata protocol for suspended burpee – 4 minutes
Cool Down & Stretch – 5 minutes
There’s a complete workout in about a half hour from start to finish!
Go give it a try and let me know what you think about it or if you have any questions about it.
Note: It is definitely useful to have a customizable timer to do this workout. If you have an iPod touch or an iPhone I would highly suggest getting the Ultra Timer from Plain and Simple Software. Its a great app that I use daily with clients and my own workouts. While your at it pick up my apps too!
