Table of Contents
Great full body metabolic workout using Perhpial Heart action to stimulate a cardiovascular response, getting your heart pumping while performing static exercises. A great all-rounder is suitable as a generic workout or to complement any programme.
What is Peripheral Heart action
The training technique of Peripheral Heart action involves a training format where exercise are performed in rapid succession and alternating between upper and lower body exercisers increasing heart action circulation around the whole body and making the exercise feel very cardiovascular.
Equipment Required
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The Workout
The workout comprises two circuits, best performed one set of each exercise and straight onto the next exercise. Following the Peripheral Heart Action technique with exception to the second circuit where 3 core exercises have been groped together to reduce the amount of time lost changing strap lengths.
Ensure you include a short warm up and cool down and some example exercise have been included for you, also rest for a 1minute or two between the two circuits with the aim of completing the workout twice as two mini circuits
| No | Exercise | Time/Reps | TRX Length |
|---|---|---|---|
| -2 | Single-Leg Hip Hinge | 8 reps E/S | Short |
| -1 | Lunge Fly | 16 Reps | Mid |
| 1 | TRX Sprint Start L & R | 45/15 x 2 | Long |
| 2 | TRX Single Leg Squat | 45/15 x 2 | Mid |
| 3 | TRX Chest Fly (Offset Stance) | 45/15 x 2 | Long |
| 4 | TRX Balance Lunge | 45/15 x 2 | Mid |
| 5 | TRX Mid Row (Single Arm) (Single Handed Mode) | 45/15 x 2 | Short |
| 6 | TRX Side Lunge (No Step) | 45/15 x 2 | Mid |
| 7 | TRX High Row | 45/15 x 2 | Mid |
| Break – Rest | 1 – 2 min | ||
| 8 | TRX Overhead Back Extension | 45/15 x 2 | Mid |
| 9 | TRX Torso Rotation (Single Handed Mode) | 45/15 x 2 | Mid |
| 10 | TRX Standing Hip Drop (Single Handed Mode) | 45/15 x 2 | Mid |
| 11 | TRX Overhead Squat | 45/15 x 2 | Mid |
| 12 | TRX Assisted Sit Up | 45/15 x 2 | Mid Calf |
| 13 | TRX Plank | 45/15 x 2 | Mid Calf |
| 14 | TRX Supine Plank | 45/15 x 2 | Mid-Calf |
| +1 | Chest Stretch to Side Reach | 20-sec E/S | Long |
| +2 | Offset Hamstring Stretch E/L | 20-sec E/S | Long |
| +3 | Upper/Lower Back Stretch + Glutes | 20-sec | Mid |
TRX 30 Minute Full Body PHA Workout Card
TRX 30 Minute Full Body Peripheral Heart Action Workout Card 154.50 KB 36 downloads
Great full body metabolic workout using Perhpial Heart action to stimulate a cardiovascular…Warm Up
TRX Single-Leg Hip Hinge
TRX Lunge and Fly
Main Workout
TRX Sprinter Start
TRX Single Leg Squat
TRX Chest Fly (Offset Stance)
TRX Balance lunge
TRX Single ARM mid Row
The TRX will need to be in Single Handed Mode (SLM) – How do you set up a TRX into single-handed mode?
TRX Side lunge (NO Step)
TRX High Row
REST
TRX Overhead Back Extension
TRX Torso Rotations
The TRX will need to be in Single Handed Mode (SLM) – How do you set up a TRX into single-handed mode?
TRX Standing Hip Drop
The TRX will need to be in Single Handed Mode (SLM) – How do you set up a TRX into single-handed mode?
