Grab your suspension trainer, dumbbells, and a mat for this 30 minute full body at-home tri-set workout. This high rep, non-repeat workout will leave your entire body feeling strong! Exercises are grouped together in a tri-set during today's workout. We will perform each exercise for 60 seconds (3 minutes of total work time) before taking a 15 second break. Each tri set either goes DB, TRX, TRX, or TRX, TRX, DBs, so have your equipment close by! This is non-repeat today, so after the 15 second break we will move into a new tri-set. Set your suspension trainer to mid-length. To increase the intensity on most exercises, walk closer to the anchor point, and to decrease the intensity walk further away from the anchor point. I have a set of 15 lb DBs but feel free to go heavier and/or lighter! Each exercise is timed so find a pace that is challenging but manageable for you : )
Let me know how this workout goes in the comments below : )
Skip to 1:40 to begin workout
Total Workout time: Approx 30:00 minutes
Total Time with Stretching: Approx 34 minutes
The Workout
DB Squat (slow)
TRX Squat 1 to 1/4 rep
TRX Squat to Calf Raise (progress to jump squat)
Rest
DB Hip Hinge Neutral Grip Row
TRX Neutral Grip Row
TRX Facepulls
Rest
DB Static Lunge (slow) Left
TRX Lunge 1 to 1/4 rep Left
TRX Lunge to Knee-in (Progress to power lunge) Left
Rest
DB Semi Pronated Shoulder Press
TRX I Raise
TRX Y Raise 1 to 1/4 rep
Rest
DB Static Lunge (slow) Left
TRX Lunge 1 to 1/4 rep Left
TRX Lunge to Knee-in (Progress to power lunge) Left
DB Bicep Curls
TRX Bicep Curls
TRX Pull-up (Progress to power pull-up)
Rest
TRX Single Leg RDL Left (modify to Bstance if needed)
TRX Single Leg RDL Right (modify to Bstance if needed)
DB RDL
Rest
TRX Chest Press
TRX Tricep Extension
DB Neutral Grip press (Progress to Half Thrusters)
Rest
TRX Hastring Curl
TRX Bridge
DB Bridge 1 to 1/4 rep
My Favorite Amazon Purchases: https://www.amazon.com/shop/fitbylarie?ref=cm_sw_em_r_inf_own_fitbylarie_dp_h66svXl4kkXOM
TRX Workouts: https://youtube.com/playlist?list=PLkdaCg6IG0aVAP1Pw6aidOsCKW2GAWBN1
10 Minute Add-On Abs: https://youtu.be/8_hZ5ywq7Nw
15 Minute Add On BW Cardio: https://youtu.be/5xPvxkxRQaU
30 day workout schedule: https://youtube.com/playlist?list=PLkdaCg6IG0aX-AfPDIj6JSwAbmG-Tmw2L
20 Minute TRX Core and Cardio Workout: https://youtu.be/8qXxlMpNowU
Month Two 30 day schedule: https://youtube.com/playlist?list=PLkdaCg6IG0aVSCS3C1F8PGg7DNw1yBftu
Tag me in your posts & stories on IG: @lariemidkiff
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Join the private FB group Fit by Larie (this is a great way to ask your questions when more context is needed!)
MUSIC:
All songs are licensed from epidemic sounds and soundstripe
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