GYM WORKOUT #3 

Beginners (B). Take 60 seconds of rest in between each exercise. Intermediate (I) Take 30-45 Seconds of rest in between each exercise. Advanced (A) Take 15-30 seconds in between each exercise.

See notes on each exercise for form, weight and reps. Adjust weight accordingly. The last few reps of each set should be very challenging without losing your form.

Beginners; do this routine straight through 2x. Intermediate ; do this routine 3x. Advanced; do this routine 4x.

Intermediate & Advanced: If your gym is too spread out or too crowded, you may do straight sets (1-3 sets) of each exercise and then move onto next exercise.

Remember that the following abbreviation will be used on each exercise: B for Beginner, I for Intermediate and A for Advanced.

TRX Squat into Row.     B: move further away (less of an angle I: Where I am in video  A: go under the bar; move closer.  12 reps .

TRX Squat into Row.

B: move further away (less of an angle I: Where I am in video A: go under the bar; move closer. 12 reps.

T Push up.  :  Alternate sides. B: 10, I: 16, A: 20 reps.

T Push up. : Alternate sides. B: 10, I: 16, A: 20 reps.

Forward  Lunge (alternate legs).  B: 20 reps.  I: 20 reps holding 8lb db’s.  A: 20 reps holding 15lb db’s.

Forward Lunge (alternate legs). B: 20 reps. I: 20 reps holding 8lb db’s. A: 20 reps holding 15lb db’s.

Seated med ball twist.  ; 30 reps. B: 5lb , I: 10lb, A: 15-20lb.

Seated med ball twist. ; 30 reps. B: 5lb , I: 10lb, A: 15-20lb.

Curl into shoulder press:   12 reps. B: 5-10lb, I: 10-15, A: 15-30.

Curl into shoulder press: 12 reps. B: 5-10lb, I: 10-15, A: 15-30.

Swiss Hamstring Curl . :  B: 10, I: 15, A: 20 reps.

Swiss Hamstring Curl . : B: 10, I: 15, A: 20 reps.

Front Plank :  B: 30 sec, I: 1:15, A: 1:30-2min.

Front Plank : B: 30 sec, I: 1:15, A: 1:30-2min.

Single Leg Deadlift   B: No weight, I: 8'lb db’s, A: 10-15lb db’s. 8 reps each leg.

Single Leg Deadlift B: No weight, I: 8'lb db’s, A: 10-15lb db’s. 8 reps each leg.

TRX CHEST PRESS:  Further you walk back , the harder it is. 15 reps.

TRX CHEST PRESS: Further you walk back , the harder it is. 15 reps.