Whenever possible, I sneak in a TRX/weightlifting class at my local gym. It’s 30 minutes of non-stop movement designed to work all of your major muscle groups. I like it because I tend to favor some strength training moves more than others, so this class forces me to try alternative exercises.
The class format is challenging – 60 seconds of intensity followed by 15 seconds of rest. I’m not always crazy about the order in which we train our muscle groups, so I created my own version of the workout.
I’m using my TRX at a local park. My son used to be obsessed with swinging and going on slides for hours, so I would sneak in a workout while he played. Photo credit: Nick Krug.
You will train each major muscle group by doing three different exercise movements for 60 seconds. By the time you hit the last movement in the circuit, the muscle group you’re working is usually fatigued! If you don’t have access to a TRX, check out the suggested alternative movements I have listed.
TRX & Dumbbell Workout: 60 Seconds Effort, 15 Seconds Rest
Circuit #1:
TRX Squat Jumps (Alternative movement – Squats or Squat Jumps)
Circuit #2:
Dumbbell Chest Press While Holding a Bridge
**If you have lower back issues, don’t do the leg lift portion - just do the lying chest flys.
Circuit #3:
TRX Single-Leg Lunge (Left Leg) Alternative: Stationary Lunge with left leg in front.
TRX Single-Leg Lunge (Right Leg) Alternative: Stationary Lunge with right leg in front.
Circuit #4:
TRX Row (Alternative: Standing Row using a Theraband)
Circuit #5:
TRX Glute Bridge (Alternative: Bridge with mini band or weight.)
Circuit #6:
Want to know more about the equipment in this workout? Check out my Home Gym page for more information about this workout’s suggested pieces of equipment.
