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TRX Workout Program

The document provides details on a 10-workout TRX program. It begins with disclaimers about seeking medical advice before starting. Each workout lists a series of bodyweight exercises using the TRX suspension trainer, such as rows, pushups, and planks. Sets, reps, and rest periods are provided for each circuit or round. Tips are included on safely incorporating the workouts and getting instructions if needed.

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Geoff Stravens
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
1K views

TRX Workout Program

The document provides details on a 10-workout TRX program. It begins with disclaimers about seeking medical advice before starting. Each workout lists a series of bodyweight exercises using the TRX suspension trainer, such as rows, pushups, and planks. Sets, reps, and rest periods are provided for each circuit or round. Tips are included on safely incorporating the workouts and getting instructions if needed.

Uploaded by

Geoff Stravens
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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TRX Workout Program

www.FighterAbs.com 1
TRX Workout Program

Disclaimer
The information provided in this workout program is for
educational purposes only. The author is not a doctor and this
information shouldn’t be taken as medical advice. You should
get a physicians approval before attempting any of the
information in this program. This program is designed for
healthy adults of 18 years and older. If you have any existing
injuries, conditions or health issues, please seek your
physician’s approval before attempting any type of information
in this program. The author is not liable or responsible for any
damages, resulting from the use of this program. The user
acknowledges any risk of injury, caused or alleged, with the use
of this information. If your physician advises to not use the
information provided in the program, please abide by those
orders.

All rights reserved. No part of this publication may be


reproduced, transcribed, transmitted, or translated in any
language, without the written permission and signature of the
author.

www.FighterAbs.com 2
TRX Workout Program

Welcome
Within this program you are going to discover proven TRX
workouts that you have never seen before. You are going to get
results FAST, as long as you are consistent with your training.
I’m WARNING you though! These workouts are very
challenging. Make sure to rest when you need it and feel free to
substitute any exercise that you cannot perform. It’s not worth
injuring yourself.

Here are some tips before starting:

 If anything hurts while performing an exercise, stop doing


it immediately. If you need any exercise alternatives, feel
free to email me at [email protected]

 If you aren’t sure on how to perform an exercise, be sure


to get instruction from a certified personal trainer.

 Make sure to perform one of the Mobility Warm Up


routines that I present in my “Get Mobility Like A Fighter”
videos before starting any of the workouts in the
program.

 If you are just starting out and you’re choosing which day
you are going to perform a workout, make sure there is a
day of rest between workout days.

For Example:

Monday – Workout
Tuesday – Rest
Wednesday – Workout
Thursday – Rest
Friday – Workout
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TRX Workout Program

Saturday – Rest
Sunday – Rest

 Make sure you are being active during your rest days. Go
for a long walk, bike ride, play a sport, etc.

 Cool down appropriately after completing a workout by


foam rolling or stretching.

How To Incorporate These Workouts Into An Existing


Program

There are many ways you can put these workouts into
your program. You can use the TRX workouts to replace a
full body-conditioning day or add in the “ab focused” TRX
workouts and use those as an ab training circuit into your
routine. Which makes a good fit at the end of a routine
you are currently following.

If you are following a strength routine, you can put these


workouts on a “conditioning day” or you can use them as
an intense finisher after your main strength exercises.
This will help accelerate fat loss like nothing else.

If you have a specific program you are following or


currently competing in a sport and you want to better fit
this into your routine then shoot me an email at
[email protected] Make sure you provide your
workout schedule in detail so I can give you the best
results.

To your success,

-Andrew Raposo, CPT

www.FighterAbs.com 4
TRX Workout Program

P.S. If you would like the most cutting edge and up to date
information on getting the best set of ripped abs possible,
follow me on some of my other sites to keep yourself
updated.

www.AndrewRaposo.com

Youtube

Facebook

Twitter

Instagram

www.FighterAbs.com 5
TRX Workout Program

Workout #1 – TRX Ab Blast


A1 – TRX Atomic Push Ups – 10 Reps
A2 – TRX Mountain Climbers – 20 Each Side
A3 – TRX Plank – 10 Sec
Rest 30 Sec

Repeat this circuit for a total of 5 Rounds.

Workout #2 – TRX Full Body Blast


A1 – TRX Push Ups – 10 Reps
A2 – TRX Rows – 10 Reps
A3 – TRX Fallouts – 10 Reps
Rest as needed.

Repeat this circuit for a total of 3 Rounds.

B1 – TRX Bulgarian Split Squats – 10 Reps Each Side


B2 – TRX Single Leg Burpees – 10 Repes Each Side
Rest as needed.

Repeat this circuit for a total of 3 Rounds,

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TRX Workout Program

Workout #3 – TRX Ab Burnout


A1 – TRX One Arm Rows w/ Rotation – 10 Reps Each
Side
A2 – TRX Oblique Twist – 10 Reps Each Side
A3 – TRX Single Leg Tuck In – 10 Reps Each Side
Rest 30 Sec

Repeat this circuit for a total of 4 Rounds.

Workout #4 – TRX Ripped


A1 – TRX Pistols – 10 Reps Each Side
A2 – TRX Reverse Flies – 10 Reps
A3 – TRX Chest Flies – 10 Reps
A4 – TRX Fallouts – 10 Reps
Rest 30 Sec

Repeat this circuit for a total of 4 Rounds.

www.FighterAbs.com 7
TRX Workout Program

Workout #5 – TRX Core Punisher


A1 – TRX Pendulum– 30 Sec
A2 – TRX Pike – 30 Sec
A3 – TRX Mountain Climbers – 30 Sec
A4 – TRX Plank – 30 Sec
Rest 1 Min

Repeat this circuit for a total of 4 Rounds. Rest as


needed during the exercises.

Workout #6 – TRX Fighter Abs


Countdown
Perform each exercise for a set of 10 reps, the next set
will be 9 reps, and the next set will be 8 reps, all the way
to 1 rep.

A1 – TRX Atomic Push Ups – 10 Reps… 1 Rep


A2 – TRX Saw Plank – 10 Reps… 1 Rep
A3 – TRX Mountain Climbers – 10 Reps Each Side…
1 Rep Each Side

Rest as needed during the workout.

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TRX Workout Program

Workout #7 – TRX Fighter


Conditioning
A1 – TRX Arrow Push Ups– 5 Reps Each Side
A2 – TRX Face Pulls – 10 Reps
A3 – TRX Skater Squats – 10 Reps Each Side
Rest as needed.

Repeat this circuit for a total of 3 Rounds.

B1 – TRX Saw Plank To Pike – 10 Reps


B2 – TRX Plank To Push Up Position – 10 Reps
Rest as needed.

Repeat this circuit for a total of 3 Rounds.

www.FighterAbs.com 9
TRX Workout Program

Workout #8 – 300 Reps Of TRX


Madness
A1 – TRX Rows – 25 Reps
A2 – TRX Push Ups – 25 Reps
A3 – TRX Fallouts – 25 Reps
A4 – TRX Pistols (Right Leg) – 25 Reps
A5 – TRX Pistols (Left Leg) – 25 Reps
A6 – TRX Pike – 25 Reps
A7 – TRX Mountain Climbers – 25 Reps Each Side
A8 – TRX Atomic Push Ups – 25 Reps
A9 – TRX Plank To Push Up Position – 25 Reps
A10 – TRX Reverse Flies – 25 Reps
A11 – TRX Chest Flies – 25 Reps
A12 – TRX Jump Squats – 25 Reps

Rest as needed during the workout.

Workout #9 – TRX Explosive


Conditioning
A1 – TRX Jump Squats – 15 Reps
A2 – TRX Single Leg Burpees – 10 Reps Each Side
A3 – TRX Single Leg Tuck In – 10 Reps Each Side
A4 – TRX Oblique Twist – 10 Reps Each
Rest 1 Min

Repeat this circuit for a total of 5 Rounds.


www.FighterAbs.com 10
TRX Workout Program

Workout #10 – TRX AMRAP


A1 – TRX Jump Squats – 5 Reps
A2 – TRX Push Ups – 5 Reps
A3 – TRX Rows – 5 Reps
A4 – TRX Fallouts – 5 Reps

Repeat this circuit for as many rounds as possible in 10


minutes.

Rest as needed during the workout.

www.FighterAbs.com 11

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