Workout of the Week: TRX Options #2 — Circuit Options

Sometimes you need a break from high-repetition calisthenics and/or heavy weight training in your program. Here is a mix of warming up with calisthenics and dumbbell/TRX options for a workout program with a change of pace:

Warmup: Squat/push-up pyramid: Run 25 meters between 1-10:

• One squat, one push-up, run 25 meters
• Two squats, two push-ups, run 25 meters
• Repeat and climb up to 10.
• Stop and stretch.

Weight machine/barbells/calisthenics

Repeat three times.

• Pull-ups max
• Pulldowns 10
• Rows 10/arm
• Front squat 10
• Push press 10
• Power clean 5
• Bench press 5-10
• Plank pose one minute

or

TRX/dumbbell options

Repeat three times.

• TRX squats/rows 10
• TRX squats/high rows 10
• TRX squats/wide rows 10
• TRX handstand push-ups 5-10
• MJDB #2 10
• TRX atomic push-ups max
• TRX rollouts 10

Followed by Lightweight Shoulder.

Run or swim

Run 1.5-mile warmup

Repeat five times.

• Quarter-mile sprint
• Quarter-mile easy jog

Or

Swim 500-meter warmup

Repeat five times.

100 meters freestyle at 6-8 strokes per breath.

100 meters CSS at goal pace.

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you're looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

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