TRX Workout Program - FighterAbs

TRX Workout Programwww.FighterAbs.com1

TRX Workout ProgramDisclaimerThe information provided in this workout program is foreducational purposes only. The author is not a doctor and thisinformation shouldn’t be taken as medical advice. You shouldget a physicians approval before attempting any of theinformation in this program. This program is designed forhealthy adults of 18 years and older. If you have any existinginjuries, conditions or health issues, please seek yourphysician’s approval before attempting any type of informationin this program. The author is not liable or responsible for anydamages, resulting from the use of this program. The useracknowledges any risk of injury, caused or alleged, with the useof this information. If your physician advises to not use theinformation provided in the program, please abide by thoseorders.All rights reserved. No part of this publication may bereproduced, transcribed, transmitted, or translated in anylanguage, without the written permission and signature of theauthor.www.FighterAbs.com2

TRX Workout ProgramWelcomeWithin this program you are going to discover proven TRXworkouts that you have never seen before. You are going to getresults FAST, as long as you are consistent with your training.I’m WARNING you though! These workouts are verychallenging. Make sure to rest when you need it and feel free tosubstitute any exercise that you cannot perform. It’s not worthinjuring yourself.Here are some tips before starting: If anything hurts while performing an exercise, stop doingit immediately. If you need any exercise alternatives, feelfree to email me at contact@andrewraposo.com If you aren’t sure on how to perform an exercise, be sureto get instruction from a certified personal trainer. Make sure to perform one of the Mobility Warm Uproutines that I present in my “Get Mobility Like A Fighter”videos before starting any of the workouts in theprogram. If you are just starting out and you’re choosing which dayyou are going to perform a workout, make sure there is aday of rest between workout days.For Example:Monday – WorkoutTuesday – RestWednesday – WorkoutThursday – RestFriday – Workoutwww.FighterAbs.com3

TRX Workout ProgramSaturday – RestSunday – Rest Make sure you are being active during your rest days. Gofor a long walk, bike ride, play a sport, etc. Cool down appropriately after completing a workout byfoam rolling or stretching.How To Incorporate These Workouts Into An ExistingProgramThere are many ways you can put these workouts intoyour program. You can use the TRX workouts to replace afull body-conditioning day or add in the “ab focused” TRXworkouts and use those as an ab training circuit into yourroutine. Which makes a good fit at the end of a routineyou are currently following.If you are following a strength routine, you can put theseworkouts on a “conditioning day” or you can use them asan intense finisher after your main strength exercises.This will help accelerate fat loss like nothing else.If you have a specific program you are following orcurrently competing in a sport and you want to better fitthis into your routine then shoot me an email atcontact@andrewraposo.com Make sure you provide yourworkout schedule in detail so I can give you the bestresults.To your success,-Andrew Raposo, CPTwww.FighterAbs.com4

TRX Workout ProgramP.S. If you would like the most cutting edge and up to dateinformation on getting the best set of ripped abs possible,follow me on some of my other sites to keep kTwitterInstagramwww.FighterAbs.com5

TRX Workout ProgramWorkout #1 – TRX Ab BlastA1 – TRX Atomic Push Ups – 10 RepsA2 – TRX Mountain Climbers – 20 Each SideA3 – TRX Plank – 10 SecRest 30 SecRepeat this circuit for a total of 5 Rounds.Workout #2 – TRX Full Body BlastA1 – TRX Push Ups – 10 RepsA2 – TRX Rows – 10 RepsA3 – TRX Fallouts – 10 RepsRest as needed.Repeat this circuit for a total of 3 Rounds.B1 – TRX Bulgarian Split Squats – 10 Reps Each SideB2 – TRX Single Leg Burpees – 10 Repes Each SideRest as needed.Repeat this circuit for a total of 3 Rounds,www.FighterAbs.com6

TRX Workout ProgramWorkout #3 – TRX Ab BurnoutA1 – TRX One Arm Rows w/ Rotation – 10 Reps EachSideA2 – TRX Oblique Twist – 10 Reps Each SideA3 – TRX Single Leg Tuck In – 10 Reps Each SideRest 30 SecRepeat this circuit for a total of 4 Rounds.Workout #4 – TRX RippedA1 – TRX Pistols – 10 Reps Each SideA2 – TRX Reverse Flies – 10 RepsA3 – TRX Chest Flies – 10 RepsA4 – TRX Fallouts – 10 RepsRest 30 SecRepeat this circuit for a total of 4 Rounds.www.FighterAbs.com7

TRX Workout ProgramWorkout #5 – TRX Core PunisherA1 – TRX Pendulum– 30 SecA2 – TRX Pike – 30 SecA3 – TRX Mountain Climbers – 30 SecA4 – TRX Plank – 30 SecRest 1 MinRepeat this circuit for a total of 4 Rounds. Rest asneeded during the exercises.Workout #6 – TRX Fighter AbsCountdownPerform each exercise for a set of 10 reps, the next setwill be 9 reps, and the next set will be 8 reps, all the wayto 1 rep.A1 – TRX Atomic Push Ups – 10 Reps 1 RepA2 – TRX Saw Plank – 10 Reps 1 RepA3 – TRX Mountain Climbers – 10 Reps Each Side 1 Rep Each SideRest as needed during the workout.www.FighterAbs.com8

TRX Workout ProgramWorkout #7 – TRX FighterConditioningA1 – TRX Arrow Push Ups– 5 Reps Each SideA2 – TRX Face Pulls – 10 RepsA3 – TRX Skater Squats – 10 Reps Each SideRest as needed.Repeat this circuit for a total of 3 Rounds.B1 – TRX Saw Plank To Pike – 10 RepsB2 – TRX Plank To Push Up Position – 10 RepsRest as needed.Repeat this circuit for a total of 3 Rounds.www.FighterAbs.com9

TRX Workout ProgramWorkout #8 – 300 Reps Of TRXMadnessA1 – TRX Rows – 25 RepsA2 – TRX Push Ups – 25 RepsA3 – TRX Fallouts – 25 RepsA4 – TRX Pistols (Right Leg) – 25 RepsA5 – TRX Pistols (Left Leg) – 25 RepsA6 – TRX Pike – 25 RepsA7 – TRX Mountain Climbers – 25 Reps Each SideA8 – TRX Atomic Push Ups – 25 RepsA9 – TRX Plank To Push Up Position – 25 RepsA10 – TRX Reverse Flies – 25 RepsA11 – TRX Chest Flies – 25 RepsA12 – TRX Jump Squats – 25 RepsRest as needed during the workout.Workout #9 – TRX ExplosiveConditioningA1 – TRX Jump Squats – 15 RepsA2 – TRX Single Leg Burpees – 10 Reps Each SideA3 – TRX Single Leg Tuck In – 10 Reps Each SideA4 – TRX Oblique Twist – 10 Reps EachRest 1 MinRepeat this circuit for a total of 5 Rounds.www.FighterAbs.com10

TRX Workout ProgramWorkout #10 – TRX AMRAPA1 – TRX Jump Squats – 5 RepsA2 – TRX Push Ups – 5 RepsA3 – TRX Rows – 5 RepsA4 – TRX Fallouts – 5 RepsRepeat this circuit for as many rounds as possible in 10minutes.Rest as needed during the workout.www.FighterAbs.com11

Workout #2 – TRX Full Body Blast A1 – TRX Push Ups – 10 Reps A2 – TRX Rows – 10 Reps A3 – TRX Fallouts – 10 Reps Rest as needed. Repeat this circuit for a total of 3 Rounds. B1 – TRX Bulgarian Split Squats – 10 Reps Each Side B2 – TR