with Master Personal Trainer Patrick Valentine
1st Superset
Perform each exercise for 45 seconds one after another, then repeat for 3 rounds.
1. TRX Low Row
(A) Grab your TRX handles with palms facing each other and stand with feet together facing toward the TRX anchor. Lean back and extend through the elbows. (B) Engage your chest and pull to hoist yourself upright, keeping your elbows tight to your sides. In the ending position, your elbows should align directly below each shoulder. Pause at the top, then lower back to the starting position and repeat.
trx tip
TRX exercises can be made easier or harder by changing your foot position:
- Easier: Move your feet further from the anchor. You’ll notice your posture is overall more upright, meaning gravity works more in your favor.
- Harder: Move your feet closer to the anchor. This creates a more angled posture, meaning gravity is working against you.
2. Goblet Squats
(A) Grab a dumbbell and stand with feet about hip-width apart, toes facing forward. Use both hands to hold your dumbbell by one end at chest height, elbows lowered. (B) Squat down to form a 90-degree angle at the knees, then reverse the motion to return to the starting position. Try to keep your back straight and torso upright throughout the motion.
3. TRX Tricep Extension
(A) Grab your TRX handles with an overhand grip and stand with feet together facing away from the TRX anchor. With hands out in front, lean into the handles with elbows extended. (B) Engaging your triceps, bend at the elbows to bring your head toward the TRX handles, ending with elbows at 90 degrees. Push against the handles to return to the starting position and repeat.
2nd Superset
Perform each exercise for 45 seconds one after another, then repeat for 3 rounds.
1. TRX High Row
(A) Grab your TRX handles with an overhand grip, palms facing the floor, and stand with feet together facing toward the TRX anchor. Lean back and extend through the elbows. (B) Engage your chest and pull to hoist yourself upright, keeping your elbows in line with your shoulders as you move your elbows out towards your sides. In the ending position, your shoulders and elbows should form one long parallel line. Pause at the top, then lower back to the starting position and repeat.
2.Step-ups (45 seconds / side)
Grab a plyo box, stool, or other elevated platform you can stand on. Stand facing the box with about 6-10 inches between it and your toes. (A) Step your right foot onto the box (B) and drive through your right heel to hoist the rest of your body onto the box. At this stage, you can step onto the box with your left foot or increase the intensity by driving your left knee up. Step back with your left foot to return to the starting position.
3rd Superset
Perform each exercise for 30 seconds one after another, then repeat for 3 rounds.
1. Dumbbell Sumo Squats
(A) Grab a dumbbell and stand with feet wider than hip-width and toes turned outwards. Hold your dumbbell by one end at chest height, elbows lowered. (B) Squat down to form a 90-degree angle at the knees, then reverse the motion to return to the starting position. Try to keep your back straight and torso upright throughout the motion.
The biggest difference between goblet squats and sumo squats is the foot position. While goblet squats primarily engage the quads, because of the different stance, sumo squats more evenly engage the quads, abductors, and adductors.
2. TRX Bicep Curl
(A) Grab your TRX handles with an underhand grip and stand with feet together facing toward the TRX anchor. Lean back and extend through the elbows. (B) Keeping your elbows pinned and moving only your forearms, pull through the handles to hoist yourself upright, In the ending position, your hands should come up above your shoulders next to the temples. Pause at the top, then lower back to the starting position and repeat.
4th Superset
Perform each exercise for 30 seconds one after another, then repeat for 3 rounds.
1. Dumbbell RDLs
(A) Stand with a dumbbell in each hand, feet hip-width apart, and toes pointing forward. (B) Maintaining a flat spine, hinge at the hips to lower your dumbbells in a straight, vertical path towards the floor. Knees can bend slightly as you lower, but focus on hinging the hips. Push through the heels to reverse the motion and return to standing.
2. Bodyweight Reverse Lunges
(A) Start standing tall with feet together. (B) In one controlled motion, step your left foot behind you and bend both knees at 90 degrees. At the bottom of the lunge, your left knee should nearly touch the floor. After a brief pause, push off with your left foot to return to the starting position and repeat, alternating legs with each rep. Try to keep your spine upright throughout the motion.
5th Superset
Perform each exercise for 20 seconds one after another, then repeat for 2 rounds.
1. Bicycles
Start seated in the center of an exercise mat. Lean backward to lift both feet off the ground, balancing on your tailbone. (A) Extend your right leg out parallel to the floor and bend your left knee to tuck the left leg in. Position your hands on your chest or temples and lift the elbows, twisting through the torso to bring your right elbow to meet your left knee. (B) In one fluid motion, switch your legs and torso rotation to bring your left elbow to your right knee, pause, and repeat.
2. Russian Twists
Start seated in the center of an exercise mat. Lean backward to lift both feet off the ground, balancing on your tailbone and keeping feet together or ankles crossed. Clasp your hands together slightly away from your chest with elbows at 90-degree angles. (A) With control, rotate through the torso, bringing your hands down towards your right side, (B) then your left. The further you extend your feet away from your body, the more difficult the twist will become.
3. V Sit-Ups
(A) Lay on your back on an exercise mat with both feet together and both hands together. Raise your hands and feet towards the ceiling with knees and elbows extended. (B) Tighten your core and lift your head and upper body, reaching your hands towards your toes and keeping your back as straight as possible. Return your shoulders and head to the floor and repeat. To make this exercise more difficult, arc your hands above your head and your feet towards the floor with each repetition – just be sure to keep your lower back in contact with the floor.