By Chris Davis
Advanced (3+ years) | |
51 minutes/day | 6 days/week | |
Athletic Performance, Tone Body, Gain Strength | |
2 x Kettlebell, Glute Ham Developer (GHD), 1 x Kettlebell, Loop Bands, Handle Resistance Bands, Barbell, Squat Rack, 2 x Dumbbell, Bodyweight, Seated Leg Curl Machine, Leg Extension Machine, Mini Loop Bands, Weight Sled, Flat Bench, Steps, Suspension (TRX) Show More |
Average Exertion | Average Cardio Intensity |
Description |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 3-5 rounds Rest 60s between rounds | ||||
1A.Kettlebell Floor Press | 3-5 rounds | 8-12 reps | 0s | |
1B.Kettlebell Flye | 3-5 rounds | 8-12 reps | 0s | |
1C.Kettlebell Pushup | 3-5 rounds | 8-12 reps | 0s | |
1D.Kettlebell Half Turkish Get-up | 3-5 rounds | 8-12 reps | 0s | |
1E.Band Pull Apart | 3-5 rounds | 8-12 reps | 0s | |
1F.Speed Band Overhead Triceps | 3-5 rounds | 8-12 reps | 0s | |
1G.Resistance Band Bicep Curl | 3-5 rounds | 8-12 reps | 60s |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 3-5 rounds Rest 60s between rounds | ||||
1A.Barbell Back Squat | 3-5 rounds | 8-12 reps | 0s | |
1B.Kettlebell Straight-leg Deadlift | 3-5 rounds | 8-12 reps | 0s | |
1C.Single-Leg Romanian Deadlift with Dumbbells | 3-5 rounds | 8-12 reps | 0s | |
1D.Split Squat See Exercise Notes | 3-5 rounds | 8-12 reps | 0s | |
1E.Seated Leg Curl | 3-5 rounds | 8-12 reps | 0s | |
1F.Leg Extensions | 3-5 rounds | 1 reps | 0s | |
1G.Lateral Band Walk | 3-5 rounds | 8-12 reps | 0s | |
1H.Sled Drag | 3-5 rounds | 8-12 reps | 0s | |
1I.Dumbbell Bulgarian Split Squat | 3-5 rounds | 8-12 reps | 0s | |
1J.Alternating Foot Taps | 3-5 rounds | 8-12 reps | 60s |
TRX Quarterback Workout
Exercise | Sets | Reps | Rest | |
Circuit #1 - 1 set Rest 60s between rounds | ||||
1A.TRX Y Flye | 1 set | 8-12 reps | 0s | |
1B.Suspension Arm Curl | 1 set | 8-12 reps | 0s | |
1C.Suspension Rollout | 1 set | 8-12 reps | 60s | |
2.Suspended Back 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 | |
Circuit #10 - 3 rounds Rest 60s between rounds | ||||
10A.Hovering Situp | 3 rounds | 8-12 reps | 0s | |
10B.Side Plank | 3 rounds | 8-12 reps | 0s | |
10C.Sumo Squat Hold with Rotation See Exercise Notes | 3 rounds | 8-12 reps | 0s | |
10D.Kneeling Wood Chops with Resistance Band | 3 rounds | 8-12 reps | 0s | |
10E.Bicycle Crunch | 3 rounds | 8-12 reps | 0s | |
10F.Oblique Crunches (Feet on Bench) | 3 rounds | 8-12 reps | 60s |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 3-5 rounds Rest 60s between rounds | ||||
1A.Kettlebell Floor Press | 3-5 rounds | 8-12 reps | 0s | |
1B.Kettlebell Flye | 3-5 rounds | 8-12 reps | 0s | |
1C.Kettlebell Pushup | 3-5 rounds | 8-12 reps | 0s | |
1D.Kettlebell Half Turkish Get-up | 3-5 rounds | 8-12 reps | 0s | |
1E.Band Pull Apart | 3-5 rounds | 8-12 reps | 0s | |
1F.Speed Band Overhead Triceps | 3-5 rounds | 8-12 reps | 0s | |
1G.Resistance Band Bicep Curl | 3-5 rounds | 8-12 reps | 60s |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 3-5 rounds Rest 60s between rounds | ||||
1A.Barbell Back Squat | 3-5 rounds | 8-12 reps | 0s | |
1B.Kettlebell Straight-leg Deadlift | 3-5 rounds | 8-12 reps | 0s | |
1C.Single-Leg Romanian Deadlift with Dumbbells | 3-5 rounds | 8-12 reps | 0s | |
1D.Split Squat See Exercise Notes | 3-5 rounds | 8-12 reps | 0s | |
1E.Seated Leg Curl | 3-5 rounds | 8-12 reps | 0s | |
1F.Leg Extensions | 3-5 rounds | 1 reps | 0s | |
1G.Lateral Band Walk | 3-5 rounds | 8-12 reps | 0s | |
1H.Sled Drag | 3-5 rounds | 8-12 reps | 0s | |
1I.Dumbbell Bulgarian Split Squat | 3-5 rounds | 8-12 reps | 0s | |
1J.Alternating Foot Taps | 3-5 rounds | 8-12 reps | 60s |
TRX Quarterback Workout
Exercise | Sets | Reps | Rest | |
Circuit #1 - 1 set Rest 60s between rounds | ||||
1A.TRX Y Flye | 1 set | 8-12 reps | 0s | |
1B.Suspension Arm Curl | 1 set | 8-12 reps | 0s | |
1C.Suspension Rollout | 1 set | 8-12 reps | 60s | |
2.Suspended Back 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 | |
Circuit #10 - 3 rounds Rest 60s between rounds | ||||
10A.Hovering Situp | 3 rounds | 8-12 reps | 0s | |
10B.Side Plank | 3 rounds | 8-12 reps | 0s | |
10C.Sumo Squat Hold with Rotation See Exercise Notes | 3 rounds | 8-12 reps | 0s | |
10D.Kneeling Wood Chops with Resistance Band | 3 rounds | 8-12 reps | 0s | |
10E.Bicycle Crunch | 3 rounds | 8-12 reps | 0s | |
10F.Oblique Crunches (Feet on Bench) | 3 rounds | 8-12 reps | 60s |
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