40 Minute Full Body Strength and Cardio Workout | TRX Dumbbells Bodyweight | Non Repeat

Approximately 1/3 of the workout is performed with the TRX, 1/3 of the workout with dumbbells, and 1/3 of the workout with bodyweight.

Grab your suspension trainer, a pair of dumbbells, and a mat for this 40 minute full body strength and cardio workout. We combine TRX and dumbells in a tri-set fashion. I am using a solo pair of 25lb DBs during today's workout, but grab what you need in order to feel challenged while maintaining good form throughout.
Today's focus is total body strength and cardio. Today's format is trisets. The trisets go 60 sec exercise one, 60 sec exercise two, 50 sec exercise 3, break. If the first two exercises are with the TRX, the last exercise will be with dumbbells. If the first two exercises are with dumbbells, the last exercise will be with the TRX. The warmup is a tri-set performed with the TRX only for all three exercises. The final 10 minutes of the workout is a bodyweight cardio burnout which follows a 50 seconds on, 10 seconds off format. There is jumping in today's workout. To make it low impact, keep one foot on the ground at all times.
You and I do not have to go at the same speed/tempo. Find a pace/speed/resistance that feels challenging for *you*. For most of the TRX exercises, to make an exercise more challenging (and to increase the resistance) you can walk closer towards your anchor point (and vice versa to make it less challenging/decrease the resistance).

Note: This workout has audio voiced over/dubbed on top of it.

Skip to 2:30 to begin workout
Total Workout time (with warmup): Approx 38 minutes
Total Time with Stretching: Approx 41 minutes

TRX Strength and Cardio 30 Day Program:    • 30 Day TRX, Strength, and Cardio Workout P...  

Other TRX Workouts:    • TRX: Fit by Larie  

Equipment/ Clothing used: https://www.amazon.com/shop/fitbylari...


60 sec/ 60 sec/ 50 sec/ break
Warm up
TRX Faceoull to Rotation Left, Right, TRX Cossack Squats

The Workout
TRX Iso Bridge Row (mod - plank row)
TRX Supinated Curl to Row
DB Alt Reverse Lunge
-
DB Stance RDL L
DB Stance RDL R
TRX Squat Jack to Jump (mod - side to side squat)
-
TRX Chest Press
TRX Rollout to Tricep Ext.
DB Pushup Renegade Row to Sumo Squat (mod - perform pushup and row on knees)
-
DB Stagger Stance Row L
DB Stagger Stance Row R
TRX Power Pull Up (mod - omit jump)
-
TRX Pistol Squat L (mod - bstance squat)
TRX Pistol Squat R (mod - bstance squat)
DB Hip Hinge Swings
-
DB Shoulder Press
DB Curl to Front Raise (one DB)
TRX Reverse Fly to Y Raise
-
DB Double Crunch
DB Crunch to Leg Lower
TRX Plank Knee Ins (mod - rest/pause or BW mountain climbers, slow)
-
BW Cardio Burnout 50 seconds on / 10 seconds off
Jumping Jacks (mod - tap jack)
High Knees (mod - knee-ins)
Side Shuffle to Knee in (mod- slow pace)
Long Jump to Back Pedal (mod front to back shuffle)
Heismans (mod - slow pace)
Front Kick to Back Kick (mod - slow pace)
Skiers (mod - alt curtsey lunge)
Lunge Shuffle Pulses (mod - alt reverse lunges)
Squat to Reach to Squat Jump (mod - squat to reach only)
Fast Feet (mod - slow pace)


Additional Add-Ons to Compliment this Workout:
Stretch
13 Minute Mid/Upper Back Stretch:    • 13 Minute Mid/Upper Back Stretch & Release...  
20 Minute Lower Back Stretch (gentle, relaxing):    • 20 Minute Lower Back Release Gentle Stretc...  
15 Minute Hip Stretch:    • 15 Minute Stretch for Hips | Release Hip T...  
15 Minute Daily Stretch (Full Body):    • 15 Minute Daily Full Body Stretch Routine ...  
15 Minute Upper Body Stretch:    • 15 Minute Upper Body Mobility | Dynamic an...  

Abs
10 Minute Abs:    • 10 Minute Ab Workout | Bodyweight Only | N...  
10 Minute Lower Ab Workout:    • 10 Minute Lower Ab Workout | Bodyweight Only  
20 Minute Full Core Workout:    • 20 Minute Full Core Workout | Bodyweight O...  


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MUSIC:

🎵 All songs are licensed from epidemic sounds and soundstripe