Full Body Home Warm Up

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Abs, Back, Chest, Legs

Good day! Let's get that body as warm as a baking banana. We're going to include a healthy mix of
dynamic stretching, muscle activating, and light heart-rate increasing exercises in today's warm up. Let's
get to it!

Bird Dogs Hip Circles Air Squats

0:15 0:15 0:15

rest rest rest

2 sets 30 secs 5 sec rest 2 sets 30 secs 5 sec rest 2 sets 10 reps 20 sec rest
Alternate your side with every rep! Go for 30 seconds clockwise and 30 Get nice and low here, and pause at the
seconds anticlockwise! lowest portion of the rep and allow your
glutes to stretch a little.

Knee Push-ups Jumping Jacks Mountain Climbers

0:15 0:15
rest rest

2 sets 10 reps 20 sec rest 2 sets 30 secs 20 sec rest 2 sets 30 secs 20 sec rest
Aim to get your chest as close to the floor Go at these non-stop for 30 seconds. You Once these are complete, you're all about
as possible while maintaining good are a star. business and good to go!
posture!

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Max TRX: Suspension Training Circuit
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Abs, Arms, Back, Legs

Here we go! Each exercise on today's workout has a 4-minute (240-second) time cap. You must complete
as many reps as possible in that time; then rest before moving onto the next!

TRX Suspension Strap Bicep Curls TRX Suspension Straps Tricep TRX Suspension Straps Chest Press
Extensions

1:00 1:00 1:00

rest rest rest

240 secs 240 secs 240 secs

Keep the back nice and straight and a The further away your feet are from the Big pushes using those pecs!
slight bend in the knees. All biceps baby! straps, the more difficult the exercise
becomes. Challenge yourself!

TRX Suspension Strap Rows TRX Suspension Strap T Flyes Standing TRX Suspension Strap Ab
Rollout

1:00 1:00 1:00

rest rest rest

240 secs 240 secs 240 secs

Onto that back, allow those big lats to take Unleash that sculpted back! Engage your core like it's a weapon. Lock it
over here. Remember, keep your feet nice and keep it nice and firm with every rep.
and grounded!

Suspension Atomic Push-ups Suspension Lateral Lunges Suspension Hamstring Curls

1:00 1:00
rest rest

240 secs 240 secs 240 reps

Bring in those legs and work the sexy V. Now on to the lower body, alternate legs Work those hammies and glutes! This is the
You know you want to. with every rep! last one of the day!

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 Full Body Post-Workout Cool Down
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Back, Legs, Shoulders

Let's bring that heart rate down, remove some lactic acid, and prepare you for some rehabilitation with
today's cool-down session. Cooling down is more important than you think!

Cardio - Walking Standing Adductor Hamstring Stretch

3 min 2 sets 30 secs 2 sets 30 secs

This is where you need to walk slow and Begin by releasing any built-up hip tension Stretch out each hamstring for 30 seconds.
steady. Focus on your breathing and bring with these! Aim to get your chest down to your
that heart rate down. knee...oooohh yeah.

Lunge Stretch Knee-to-Chest Lower Back Stretch Shoulder Stretch

2 sets 30 secs 2 sets 30 secs 2 sets 30 secs

Aim to get that rear knee nice and low, Get those glutes all stretched out; they You're almost there, are you feeling
then apply pressure to open up your hips! need care! rehabilitated?

Butterfly Stretch

1 sets 30 secs
Finish up with the classic butterfly stretch.
Eyes on the prize.

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