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Description

Do a proper warm up before the workout with 5-10 minutes of cardio activity, joint mobility and dynamic stretching. For the TRX exercises you can regulate the intensity by putting your feet closer or further to the anchor.


Exercises

Set 1: 2 rounds
Open Row
Open Row
45 seconds
Transition
Transition
5 seconds
Open Push Up
Open Push Up
45 seconds
Transition
Transition
5 seconds
Close Row
Close Row
45 seconds
Transition
Transition
5 seconds
Close Push Up
Close Push Up
45 seconds
Transition
Transition
5 seconds
Back Butterfly
Back Butterfly
1 minute
Transition
Transition
5 seconds
Chest Butterfly
Chest Butterfly
1 minute
Transition
Transition
5 seconds
One Hand Row (left)
One Hand Row (left)
30 seconds
Transition
Transition
5 seconds
One Hand Row (right)
One Hand Row (right)
30 seconds
Transition
Transition
5 seconds
Triceps
Triceps
30 seconds
Transition
Transition
5 seconds
Biceps
Biceps
40 seconds
Transition
Transition
5 seconds
Asymmetric Push Up
Asymmetric Push Up
45 seconds
Transition
Transition
5 seconds
Twist Row
Twist Row
45 seconds
Rest
Rest
1 minute

Set 2: 2 rounds
Skipping In Bench
Skipping In Bench
30 seconds
Transition
Transition
10 seconds
Back Extension In Bench
Back Extension In Bench
50 seconds
Transition
Transition
10 seconds
Lunges In Bech (right)
Lunges In Bech (right)
30 seconds
Transition
Transition
10 seconds
Lunges In Bench (left)
Lunges In Bench (left)
30 seconds
Transition
Transition
10 seconds
Push Ups In Bench
Push Ups In Bench
45 seconds
Transition
Transition
10 seconds
Split Squat In Bench (right)
Split Squat In Bench (right)
25 seconds
Transition
Transition
10 seconds
Split Squat In Bench
Split Squat In Bench
25 seconds
Transition
Transition
10 seconds
Plank In Bench With Hip Flexion
Plank In Bench With Hip Flexion
50 seconds
Transition
Transition
10 seconds
Gluteus Bridge In Bench
Gluteus Bridge In Bench
45 seconds
Transition
Transition
10 seconds
Jump On The Bench
Jump On The Bench
30 seconds
Rest
Rest
1 minute


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