Experience
Free personalized workout plan
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Kettlebell Bench Press![]() | 3 - 5 sets | 8 - 12 reps | 60s | |
1B. Kettlebell Flye![]() | 3 - 5 sets | 8 - 12 reps | 60s | |
1C. Kettlebell Pushup![]() | 3 - 5 sets | 8 - 12 reps | 60s | |
1D. Kettlebell Half Turkish Get-up![]() | 3 - 5 sets | 8 - 12 reps | 60s | |
1E. Band Pull Apart | 3 - 5 sets | 8 - 12 reps | 60s | |
1F. Speed Band Overhead Triceps | 3 - 5 sets | 8 - 12 reps | 60s | |
1G. Resistance Band Bicep Curl | 3 - 5 sets | 8 - 12 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Barbell Squat | 3 - 5 sets | 8 - 12 reps | 60s | |
1B. Kettlebell Straight-leg Deadlift![]() | 3 - 5 sets | 8 - 12 reps | 60s | |
1C. Single-Leg Romanian Deadlift with Dumbbells![]() | 3 - 5 sets | 8 - 12 reps | 60s | |
1D. Split Squat | 3 - 5 sets | 8 - 12 reps | 60s | Resistance Band |
1E. Seated Leg Curl | 3 - 5 sets | 8 - 12 reps | 60s | |
1F. Leg Extensions | 3 - 5 sets | 1 reps | 60s | |
1G. Lateral Band Walk | 3 - 5 sets | 8 - 12 reps | 60s | |
1H. Sled Drag - Harness![]() | 3 - 5 sets | 8 - 12 reps | 60s | |
1I. Dumbbell Bulgarian Split Squat![]() | 3 - 5 sets | 8 - 12 reps | 60s | |
1J. Alternating Foot Taps![]() | 3 - 5 sets | 8 - 12 reps | 60s |
TRX Quarterback Workout
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. TRX Y Flye | 1 set | 8 - 12 reps | 60s | |
1B. Suspension Arm Curl | 1 set | 8 - 12 reps | 60s | |
1C. Suspension Rollout | 1 set | 8 - 12 reps | 60s | |
2. Suspended Reverse Fly![]() | 3 - 5 sets | 8 - 12 reps | 60s | |
3. Suspension Atomic Push-Ups | 3 - 5 sets | 8 - 12 reps | 60s | |
4. TRX Suspended Jackknife![]() | 3 - 5 sets | 8 - 12 reps | 60s | |
5. Suspended Inverted Row | 3 - 5 sets | 8 - 12 reps | 60s | |
6. Scorpion![]() | 3 - 5 sets | 8 - 12 reps | 60s | |
7. Sprinter’s Start TRX With a Hop![]() | 3 - 5 sets | 8 - 12 reps | 60s | |
8. TRX Power Pull | 3 - 5 sets | 8 - 12 reps | 60s | |
9. Suspension Chest Press | 3 - 5 sets | 8 - 12 reps | 60s | |
10A. Hovering Situp![]() | 3 sets | 8 - 12 reps | 60s | |
10B. General Side Plank![]() | 3 sets | 8 - 12 reps | 60s | |
10C. Sumo Squat with Rotation | 3 sets | 8 - 12 reps | 60s | use resistance band |
10D. Kneeling Wood Chops with Resistance Band![]() | 3 sets | 8 - 12 reps | 60s | |
10E. Bicycle Crunch | 3 sets | 8 - 12 reps | 60s | |
10F. Oblique Crunches (Feet on Bench) | 3 sets | 8 - 12 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Kettlebell Bench Press![]() | 3 - 5 sets | 8 - 12 reps | 60s | |
1B. Kettlebell Flye![]() | 3 - 5 sets | 8 - 12 reps | 60s | |
1C. Kettlebell Pushup![]() | 3 - 5 sets | 8 - 12 reps | 60s | |
1D. Kettlebell Half Turkish Get-up![]() | 3 - 5 sets | 8 - 12 reps | 60s | |
1E. Band Pull Apart | 3 - 5 sets | 8 - 12 reps | 60s | |
1F. Speed Band Overhead Triceps | 3 - 5 sets | 8 - 12 reps | 60s | |
1G. Resistance Band Bicep Curl | 3 - 5 sets | 8 - 12 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Barbell Squat | 3 - 5 sets | 8 - 12 reps | 60s | |
1B. Kettlebell Straight-leg Deadlift![]() | 3 - 5 sets | 8 - 12 reps | 60s | |
1C. Single-Leg Romanian Deadlift with Dumbbells![]() | 3 - 5 sets | 8 - 12 reps | 60s | |
1D. Split Squat | 3 - 5 sets | 8 - 12 reps | 60s | Resistance Band |
1E. Seated Leg Curl | 3 - 5 sets | 8 - 12 reps | 60s | |
1F. Leg Extensions | 3 - 5 sets | 1 reps | 60s | |
1G. Lateral Band Walk | 3 - 5 sets | 8 - 12 reps | 60s | |
1H. Sled Drag - Harness![]() | 3 - 5 sets | 8 - 12 reps | 60s | |
1I. Dumbbell Bulgarian Split Squat![]() | 3 - 5 sets | 8 - 12 reps | 60s | |
1J. Alternating Foot Taps![]() | 3 - 5 sets | 8 - 12 reps | 60s |
TRX Quarterback Workout
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. TRX Y Flye | 1 set | 8 - 12 reps | 60s | |
1B. Suspension Arm Curl | 1 set | 8 - 12 reps | 60s | |
1C. Suspension Rollout | 1 set | 8 - 12 reps | 60s | |
2. Suspended Reverse Fly![]() | 3 - 5 sets | 8 - 12 reps | 60s | |
3. Suspension Atomic Push-Ups | 3 - 5 sets | 8 - 12 reps | 60s | |
4. TRX Suspended Jackknife![]() | 3 - 5 sets | 8 - 12 reps | 60s | |
5. Suspended Inverted Row | 3 - 5 sets | 8 - 12 reps | 60s | |
6. Scorpion![]() | 3 - 5 sets | 8 - 12 reps | 60s | |
7. Sprinter’s Start TRX With a Hop![]() | 3 - 5 sets | 8 - 12 reps | 60s | |
8. TRX Power Pull | 3 - 5 sets | 8 - 12 reps | 60s | |
9. Suspension Chest Press | 3 - 5 sets | 8 - 12 reps | 60s | |
10A. Hovering Situp![]() | 3 sets | 8 - 12 reps | 60s | |
10B. General Side Plank![]() | 3 sets | 8 - 12 reps | 60s | |
10C. Sumo Squat with Rotation | 3 sets | 8 - 12 reps | 60s | use resistance band |
10D. Kneeling Wood Chops with Resistance Band![]() | 3 sets | 8 - 12 reps | 60s | |
10E. Bicycle Crunch | 3 sets | 8 - 12 reps | 60s | |
10F. Oblique Crunches (Feet on Bench) | 3 sets | 8 - 12 reps | 60s |
See More Similar Workouts
See More More Workouts by Chris Davis
See More Similiar full body workouts
See More Workouts with similar equipment
See More 6 day workouts that are 82 minutes
See More Workouts with similar exertion and cardio intensity
Find your perfect workout
Answer a few questions and find a workout plan personalized to you.