Full Body TRX Circuit

Jul 27, 2017 | Workouts

Female trainer doing a TRX exercise

By Raelene Bravo, Elite Personal Trainer

Never boring, never easy, always challenging — that’s what you get with a TRX workout. Utilized by some of the fittest people on the planet (including pro athletes and military members) because of its versatility, the TRX allows you to seamlessly incorporate lower, upper, and core muscles for total body workouts with unparalleled benefits. Try this month’s workout and see how quickly you start building strength, balance, coordination, and flexibility from head to toe.

*Modify this workout to your specific needs and ability. Create a total body TRX workout or target specific areas to complement your current training regimen. Keep the challenge high by increasing reps and/or rounds as you strengthen.

The Warmup

  1. Athletic Stance with Torso Rotation: 6 reps on each side
  2. Athletic Stance with Golfer Rotation: 6 reps on each side
  3. Straddle Stance Stretch: 6 reps on each side
  4. Squat to Row: 10 reps
  5. Lunge to “I”: 6 reps on each side
  6. Lunge to Press: 6 reps on each side

Upper Body Workout

  1. Chest Press to Alternating Knee Drive: 6 reps on each side
  2. Right Arm – Single Arm Low Row, Power Pull, Pull Press: 6 reps of each exercise
  3. Left Arm – Single Arm Low Row, Power Pull, Pull Press: 6 reps of each exercise
  4. Alternating Rear Delt Split Fly: 8 reps on each side
  5. Squat to Hug Curl: 12 reps
  6. Tricep Kickback: 12 reps

Lower Body Workout: Circuit A

Complete all three exercises before switching legs

  1. Suspended Lunge with ViPR Core Rotation: 10 reps
  2. Sprinter’s Start: 10 reps
  3. Side Lunge with ViPR Scoop: 10 reps

Lower Body Workout: Circuit B

Start and finish in a hip press position

  1. Single Leg Hamstring Curl: 5 reps on one leg, then switch legs
  2. Bicycle Leg Curl: 10 reps total
  3. Hip Press: 5 reps
  4. Leg Curl to Hip Press: 5 reps

Core Workout

  1. Mountain Climbers: 2 reps on each side
  2. Inverted Oblique Crunch: 2 reps on each side
  3. Single Leg Inverted Crunch: 2 reps on each side
  4. Side Plank with Hip Dip: 12 reps on each side

Meet Raelene Bravo

An Elite Personal Trainer at ClubSport Pleasanton since 1996, Raelene Bravo enjoys working with clients of all ages and fitness levels. She specializes in small group training, TRX, assisted stretching, intuitive eating, and post-rehabilitative conditioning. In addition, Raelene holds credentials as a Certified Intuitive Eating Counselor. Fueled by her own past challenges with yo-yo dieting and preoccupation with weight loss, Raelene is passionate about helping others make peace with food and the pleasure of eating. She enjoys teaching her clients how to use exercise to condition the mind, relieve stress, and promote self-confidence while freeing them from the travails of chronic dieting and negative food guilt.


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