TRX Body Burn Program

Overview:

Challenge strength, balance, coordination and cardiovascular conditioning in a short period of time. The goal is to confuse the body by going from a push to a pull or lunge to squat movement. It allows recovery from one pattern while you start on the next. The class is taught as a pyramid. You will see the same exercise at the end that you completed in the beginning. On the straps we will focus on strength. Off the straps we will focus on speed. The middle of the workout is two solid core rounds. Prepare to be pushed!

Duration:
4-week program with 2 workouts per week
30 secs on/20 secs off
  • TRX Split Stance with Y/T Fly
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  • TRX Hip Hinge (Wide Stance)
  • TRX Wall Slides
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45 secs on/20 secs off
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  • TRX Front Squat
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  • Burpees
20 secs on/20 secs off
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  • TRX Side Plank (Left)
  • TRX Crunch
  • TRX Hamstring Curl
  • TRX Crunch
  • TRX Hamstring Curl
  • High Knees
20 sec
  • Untitled
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  • TRX Long Torso Stretch (Left)
60 sec
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30 secs on/20 secs off
  • TRX Split Stance with Y/T Fly
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  • TRX Hip Hinge (Wide Stance)
  • TRX Wall Slides
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45 secs on/20 secs off
  • TRX Roll Out
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  • Butt Kickers
20 secs on/20 secs off
  • TRX Hip Drop (Right)
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  • TRX Mountain Climber
  • TRX Hamstring Runner
  • TRX Mountain Climber
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  • TRX Hip Drop (Right)
  • Seal Jax
20 secs
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  • TRX Long Torso Stretch (Left)
60 secs
  • Untitled
30 secs on/20 secs off
  • TRX Split Stance with Y/T Fly
  • Untitled
  • TRX Hip Hinge (Wide Stance)
  • TRX Wall Slides
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45 secs on/20 secs off
  • TRX Forearm Plank
  • Biceps Curl (Band)
  • TRX Triceps Press
  • TRX Reverse Lunge (Right)
  • TRX Reverse Lunge (Left)
  • Speed Skaters
20 secs on/20 secs off
  • Untitled
  • TRX Side Plank (Left)
  • TRX Pike
  • TRX Hip Press
  • TRX Pike
  • TRX Hip Press
  • Fast Feet
20 secs
  • Untitled
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  • TRX Long Torso Stretch (Left)
60 secs
  • Untitled
30 secs on/20 secs off
  • TRX Split Stance with Y/T Fly
  • Untitled
  • TRX Hip Hinge (Wide Stance)
  • TRX Wall Slides
  • Untitled
45 secs on/20 secs off
  • TRX Single Arm Chest Press (Right)
  • TRX Single Arm Chest Press (Left)
  • Untitled
  • TRX Sprinter Start (Right)
  • TRX Sprinter Start (Left)
  • Speed Skaters
20 secs on/20 secs off
  • Untitled
  • TRX Side Plank (Left)
  • TRX Pike
  • TRX Hip Press
  • TRX Pike
  • TRX Hip Press
  • Fast Feet
20 secs
  • Untitled
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  • TRX Long Torso Stretch (Left)
60 secs
  • Untitled
30 secs on/20 secs off
  • TRX Split Stance with Y/T Fly
  • Untitled
  • TRX Hip Hinge (Wide Stance)
  • TRX Wall Slides
  • Untitled
45 secs on/20 secs off
  • TRX Chest Press to Triceps Extension
  • TRX Overhead Squat
  • TRX Low Row to Biceps Curl
  • TRX Swimmer\’s Pull
  • Mountain Climbers
20 secs on/20 secs off
  • Untitled
  • TRX Side Plank (Left)
  • TRX Abduction to Hamstring Curl
  • TRX Oblique Crunch
  • TRX Abduction to Hamstring Curl
  • TRX Oblique Crunch
  • Tuck Jump
20 secs
  • Untitled
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  • TRX Long Torso Stretch (Left)
60 secs
  • Untitled
30 secs on/20 secs off
  • TRX Split Stance with Y/T Fly
  • Untitled
  • TRX Hip Hinge (Wide Stance)
  • TRX Wall Slides
  • Untitled
45 secs on/20 secs off
  • TRX Clock Press
  • TRX Single Leg Squat (Right)
  • TRX Single Leg Squat (Left)
  • TRX Single Arm Biceps Curl (Right) (Side Facing)
  • TRX Single Arm Biceps Curl (Left) (Side Facing)
  • Mountain Climbers
20 secs on/20 secs off
  • TRX Hip Drop (Right) (Inside Foot Against Knee)
  • TRX Hip Drop (Left) (Inside Foot Against Knee)
  • TRX Single Leg Supine Plank (Right)
  • TRX Single Leg Supine Plank (Left)
  • TRX Oblique Crunch
  • TRX Single Leg Supine Plank (Right)
  • TRX Single Leg Supine Plank (Left)
  • TRX Oblique Crunch
  • Flutter Kicks (On Back)
20 secs
  • Untitled
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  • TRX Long Torso Stretch (Left)
60 secs
  • Untitled
30 secs on/20 secs off
  • TRX Split Stance with Y/T Fly
  • Untitled
  • TRX Hip Hinge (Wide Stance)
  • TRX Wall Slides
  • Untitled
45 secs on/20 secs off
  • TRX Push-Up
  • TRX Lunge (Right)
  • TRX Lunge (Left)
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  • Power Punches with Squat
20 secs on/20 secs off
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  • TRX Side Plank (Left)
  • TRX Hamstring Curl to Hip Press
  • TRX Pike/Crunch Combo
  • TRX Hamstring Curl to Hip Press
  • TRX Pike/Crunch Combo
  • Star Jax
20 secs
  • Untitled
  • Untitled
  • TRX Long Torso Stretch (Left)
60 secs
  • Untitled
30 secs on/20 secs off
  • TRX Split Stance with Y/T Fly
  • Untitled
  • TRX Hip Hinge (Wide Stance)
  • TRX Wall Slides
  • Untitled
45 secs on/20 secs off
  • TRX Burpee (Right)
  • TRX Burpee (Left)
  • TRX Split Stance with Y/T Fly
  • TRX Power Pull (Right)
  • TRX Power Pull (Left)
  • Sprinter Sit-Ups
20 secs on/20 secs off
  • TRX Side Plank (Right) (Single Leg)
  • TRX Side Plank (Left) (Single Leg)
  • TRX Single Leg Hamstring Curl to Hip Press (Right)
  • TRX Single Leg Hamstring Curl to Hip Press (Left)
  • TRX Atomic Push-Up
  • TRX Single Leg Hamstring Curl to Hip Press (Right)
  • TRX Single Leg Hamstring Curl to Hip Press (Left)
  • TRX Atomic Push-Up
  • Uppercut Punches
20 secs
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  • TRX Long Torso Stretch (Left)
60 secs
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