2
This PDF/printout was generated using Brandon K Cole / BKC Fitness. Get access at www.fitnessbuilder.com. printed 02/05/15 01:51PM Brandon Cole Brandon K Cole / BKC Fitness: Here is Your Work © 2015 PumpOne, LLC Notice: This PDF was created and prepared by Brandon Cole and sent by them to you. While the copyright to some or all of the works of authorship in this PDF are owned by PumpOne, PumpOne takes no responsibility for its contents. This PDF is protected by copyright law and you are not permitted to make copies, reproduce or electronically post this PDF. TRX Beginner Workout Circuit Perform each exercise in a circuit for 1 minute each, resting for 60 seconds at the end of the circuit. Perform 2 full circuits. Overhead Raise Shoulders 1 - Lean back holding the handles with your arms fully extended, your feet flat and your palms facing down. 2 - Pull the handles overhead with your arms straight and hands close together. Close Row Back 1 - Lean back holding the handles with your arms fully extended, your feet flat and your palms facing in. 2 - Pull your chest up to the handles, bending your elbows. Front Bridge Lower Back • Lie face down on the floor with your legs straight and arms tucked in by your sides and your feet in the straps. 1 - Raise your body off the floor, resting on your toes and forearms, maintaining your body in a straight line and keeping your back neutral/flat. • Hold briefly, then lower yourself back to the floor and repeat. Incline Press Chest 1 - From an upright position lean forward with your hands in the handles, elbows bent and your legs straight out on your toes. 2 - Push up to a straight arm position, keeping your back flat and your hips in line with your shoulders throughout. • Lower your body back to the start position and repeat. Feet Up Crunch Abs 1 - Lie on your back with your knees bent, feet raised and looped through the handles and your hands at the sides of your head. 2 - Lift your head and shoulders off the floor, keeping your knees bent and your legs steady. • Do not pull your head up with your hands. • Lower your head and shoulders and repeat. Glute Bridge Legs 1 - Lie on your back with your knees bent at a 90 degree angle and feet looped through the handles and your arms by your sides. 2 - Raise your back and hips up off the floor, bringing your body into a straight line from your knees to your shoulders. • Lower your body back down to the floor and repeat. Curl Biceps 1 - Lean back holding the handles with your arms fully extended, your feet flat and your palms facing up. 2 - Pull your body up to the handles, bending your elbows and curling your hands toward your shoulders. French Press Triceps 1 - Lean your body forward with your hands in the handles behind your head with your elbows bent and your legs straight out on your toes. 2 - Straighten your arms, pressing the handles over your head, keeping your shoulders steady. Page 1 of 2
