Equipment Needed: TRX (calf length) Single Heavy DB (Swings, goblet squat) Med DBS (Piston press, surrenders) Med band (curl to press, kickbacks)
CIRCUIT 1 = 10 MIN
TRX STATION:
30 sec each x 3 rounds = 3 min
- TRX atomic pushups
- TRX low plank
30 sec transition
DB STATION: 1 single heavy and a pair of Mediums
30 sec each x 3 rounds = 3 min
- Swings (Heavy DB)
- Surrenders (1 or 2 Med DBS)
30 sec transition
BAND STATION: Medium band
- Curl to press (Med band)
- Tricep kick backs (Med band)
CIRCUIT 2 = 10 MIN
TRX STATION:
30 sec each x 3 rounds = 3 min
- TRX squat to curl
- TRX Alt pistol squats
30 sec transition
DB STATION: 1 single heavy and a pair of Mediums
30 sec each x 3 rounds = 3 min
- Goblet Squats (Heavy DB)
- Piston Shoulder Press (Med DBS)
30 sec transition
BODY WEIGHT STATION: Light & Medium bands
- Pushup to plank hop
- Bicycle crunches
If time is left over: 20 sec each: As many rounds as time leaves!
- Burpees
- Mnt climbers
- Low plank jacks
- Rest x 20