Training Trio

Workout Time! This week on the blog, 3 workouts for you to add into your repertoire. Dumbbells and TRX required. Don’t know one of the exercises? Send me an email and I will help you out. I got you. pureformetraining@icloud.com

Dumb Bell Workout/Monday and Friday

Warm up for 5-10 minutes with your favorite warm up exercises. 

12 Reps/4x

Squat to Overhead Press (medium weight)

Bent Over Rows (heavier weight)

Chest Press (heavier weight)

Walking Lunges with a Biceps Curl 10/Leg (medium weight)

Cardio Interval Workout/Tuesday and Thursday

Choose your cardio machine of choice (Rower/Stair Master/Treadmill/Elliptical/Bike) Warm up for 2 minutes then perform the following ladder sprints. Complete 1st column first (sprints get longer, recovery gets shorter). Then complete 2nd column (sprints get shorter while the recovery time gets longer). Repeat 2x

Follow it up with a 2-5 minute cool down.

20sec sprint/40sec recovery    60sec sprint/60 sec recovery        

30sec sprint/30sec recovery    40sec sprint/20 sec recovery

40sec sprint/20 sec recovery    30sec sprint/30sec recovery

60sec sprint/60 sec recovery    20sec sprint/40sec recovery

TRX Workout/Wednesday

Warm up for 5-10 minutes with your favorite warm up exercises. 

12 Reps/4x

Hamstring Curls

Triceps

Bridges

Rollouts 


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