You are asked to perform a maximum of 7 reps, but you can perform 15 reps with ease. Add 2 extra seconds to your eccentric phase.Holding 2 seconds here would be very tough.) (If you take the TRX pushup example, your 2 second hold would be at the bottom position when you are fully stretched. Add a 2 second hold to the stretch point of your movement.Here is a 2 second trick that can help you increase the difficulty of each exercise without breaking your head trying to figure which exercise is harder than a TRX Pull Up! There are a very limited number of movements to work with. Unlike weight training, it’s pretty challenging to increase the difficulty of each TRX or bodyweight exercise. 2-Second Trick to Increase Workout Intensity Workout D – LowerġA) Wall Squat Hold (4 Sets x 60 Second Hold) 1B) Reverse Crunches (4 Sets x 45 secs)ĢA) 1 Leg Deadlift (3 Sets x 8-10 reps) Rest 30 seconds 2B) Superman Plank (3 Sets x Max Sec Hold / Side)ģ) Interval Training: Squat Jumps (10 reps) Workout B – LowerġA) Skater Hops (4 Sets x 8 – 12 Reps) Rest 30 seconds 1B) RKC Plank (4 Sets x Hold Max secs)ĢA) 1 Leg Curl (3 Sets x 40 Sec Hold / Side) Rest 30 seconds (Increase 5 seconds on each workout) 2B) TRX Jacknife ( 3 Sets x 15-25 reps – 2 sec hold at the contraction point)ģ) Interval Training: Squats (As many as possible in 5 minutes) (Increase in each workout) Workout C – UpperġA) Should Press Pushup (Foot on Floor, TRX or on Hand stand on Air) (4 Sets x 8 – 10 Reps) Rest 30 seconds 1B) Overhand Grip TRX Rows (4 Sets x 8 – 10 reps)ĢA) TRX Flys (Feet on Chair or TRX) (3 Sets x 8-12 reps) Rest 30 seconds 2B) TRX T Delt Fly (3 Sets x 8-12 reps)ģA) TRX Reverse Grip Bicep Curls (4 Sets x 8 – 12 reps) Rest 30 seconds 3B) TRX Dips (4 Sets 8 – 12 reps) 1A) TRX Pushups (4 Sets x 5-7 Reps) Rest 30 seconds 1B) TRX Chin Up or TRX Underhand Grip Rows (4 Sets x 5-7 reps)ĢA) Decline Pushups (Feet on Chair or TRX) (3 Sets x 8-10 reps) Rest 30 seconds 2B) TRX Face Pulls (3 Sets x 8-12 reps)ģA) TRX Tricep Extension (4 Sets x 6 – 8 reps) Rest 30 seconds 3B) TRX Bicep Curls (4 Sets 6 – 8 reps)
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