TRX Finishers

TRX Finishers
www.WorkoutFinishers.com
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TRX Finishers

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A message from Mike Whitfield, CTT

Welcome from Workout Finishers and Mike Whitfield, (aka Mikey).

TRX, Jungle Gyms, just plain ole straps whatever you have, you know they rock. And
you also know that when you do use them, you work your core harder without any back-
breaking crunches or sit-ups.

But what happens when you combine the power of metabolic finishers and the fat-
incinerating effects of using the TRX?

TRX finishers baby. In this Workout Finishers first, youll discover unique metabolic
finishers using straps and advanced bodyweight exercises to bust a plateau in the face and
shock your body into fat loss mode.

Your belly fat doesnt stand a chance using these finishers with your workouts and end it
with an ab-shredding workout grand finale.

Have fun with the Jumping Spider, the Metabolic Strap Stew and more. Work your abs
harder and shred stubborn fat, all without long, boring cardio.

May you never, EVER get bored with your workouts,
Mike Whitfield (Mikey), CTT

www.WorkoutFinishers.com - Grab 40 more amazing workout finishers to go with any
program

www.TrainwithFinishers.com - My blog dedicated to metabolic finishers

www.facebook.com/WorkoutFinishers - Find me on Facebook
TRX Finishers

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Disclaimer:

You must get your physicians approval before beginning this exercise program.

The recommendations in this and any other document are not medical guidelines but are
for educational purposes only. You must consult your physician prior to starting this or
any other program or if you have any medical condition or injury that can possibly
worsen with physical activity. This program is designed for healthy individuals 18 years
and older only. The information in this document is meant to supplement, not replace,
proper exercise training. All forms of exercise pose some inherent risks. Mike Whitfield,
or anyone associated with Crank Training, LLC (formerly known/also known as
Reflections Fitness) advises readers to take full responsibility for their safety and know
their limits. Before partaking in the exercises in this or any other program, be sure that
your equipment is well-maintained, and do not take risks beyond your level of
experience, aptitude, training and fitness. The exercises and dietary programs in this book
are not intended as a substitute for any exercise routine or treatment or dietary regimen
that may have been prescribed by your physician. Dont lift heavy weights if you are
alone, inexperienced, injured, or fatigued. Dont perform any exercise unless you have
been shown the proper technique by a certified fitness trainer or certified strength and
conditioning specialist. Always ask for instruction and assistance when lifting. Dont
perform any exercise without proper instruction. Always do a warm-up prior to any
exercise including but not limited to interval training. See your physician before starting
any exercise or nutrition program. If you are taking any medications, you must talk to
your physician before starting any exercise program, including but not limited to Crank
Training / WorkoutFinishers.com. If you experience any lightheadedness, dizziness, or
shortness of breath while exercising, stop the movement and consult a physician
immediately. You must have a complete physical examination if you are sedentary, if you
have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you
are over 30 years old. Please discuss all nutritional changes with your physician or a
registered dietician. If your physician recommends that you dont use this or any other
program, please follow your doctors orders.

TRX Finishers

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Train SAFE!

Don't do any exercises that you aren't sure how to do. Always get
personal instruction from a certified trainer or ask for a substitute exercise.

If it hurts, STOP! Dont be afraid to use alternative exercises. I dont
believe in the no pain, no gain mentality.

If you need extra recovery within the workout or between workouts, don't
hesitate to take it. In other words, dont keep going if youre feeling dizzy!

Use a spotter if you are training with heavy weights.

Just because something looks easy on paper doesnt mean you dismiss it.
On the other end if something looks too difficult, then be safe and use an
easier exercise and adjust recovery and rest periods.

If you want to start this or any other program but think you have an injury,
get medical attention FIRST and have a professional therapist rehabilitate
your injury before starting any exercise program.

If you decide to use running as your form of interval training (especially
sprints), make sure you have good running shoes and always do an extra
thorough warm-up.

And for the timed sets, I strongly encourage you to buy a gymboss interval
timer. For one thing, they are awesome. Also, they are inexpensive for what you
get. Check them out at www.gymboss.com. Or you can use an interval timer
application on your smartphone.

TRX Finishers

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Things to Remember

Use these finishers at the END of your main workout. These are designed to
compliment your main workout, not replace it.

Be conservative when you try a finisher for the first time. For example, if a finisher
calls for 3 rounds, complete only 1-2 rounds the first time you do that finisher.

Dont be afraid to substitute an easier exercise to fit your unique fitness level. For
example, you can do regular pushups instead of Spiderman pushups.

A superset is 2 exercises back-to-back with no rest, but resting after both exercises are
complete. For example, lets say you have a finisher that says:

1A) Body Squats (10)
1B) Push-ups (10)
Do the above superset 3 times with 30 secs of rest between supersets.

Here is what you do: one set of 10 reps of Body Squats, then immediately, with NO rest,
10 reps of push-ups, THEN rest 30 seconds. See? You would do this 2 more times for a
total of 3 supersets.

A circuit is a series of 3 exercises or more that are done back-to-back with no rest
between exercises. So, for example, lets say you have the following finisher:

1A) Body Squats (10)
1B) Push-ups (10)
1C) Inverted Row (8)
Do the above circuit 4 times, resting for 1 minute between circuits

You would then do this:
10 Body Squats, immediately 10 Push-ups, immediately 8 Inverted Rows, and then rest
for 1 minute. You would do this 4 times then youre done!

BONUS TIP
For any timed finishers, try to beat previous records each time you do that finisher.
For example, when performing a density finisher (a circuit or superset as many
times as possible in a set timeframe), try to beat your previous reps.
TRX Finishers

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Finisher # 1
The Jumping Inverter

Do the following circuit as many times as possible in 5 minutes, resting only when
needed.

1A) Jump Squat (5)
1B) Strap Inverted Row (10)
1C) Mountain Climbers (10/side)

Finisher # 2
The Suspended Torcher

Do the following circuit ONE time, resting only when needed.

1A) Strap Assisted 1-Leg Squat (15/side)
1B) Jumping Jacks (50)
1C) Strap Pushups (20)
1D) Total Body Extensions (50)

Finisher # 3
The Jumping Spider

Do the following superset 3 times, resting for 30 seconds between supersets.

1A) Lunge Jumps (8/side)
1B) Strap Spiderman Pushup (8/side)

TRX Finishers

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Finisher # 4
The Row and Burp Countdown

Do the following superset, resting only when needed. In the first superset, you will
perform 8 reps of each exercise. In the next superset, you will perform 7 reps of each.
Continue in this fashion until you complete 1 rep of each exercise.

1A) 1-Arm Strap Inverted Row (8/side, 7/side, 1/side)
1B) Burpee/X-Body Mountain Climber Combo (8, 71)

Finisher # 5
Fried Legs and Core

Do the following superset as many times as possible in 5 minutes, resting only when
needed:

1A) Strap Vulgarian Split Squat (5/side)
1B) Spiderman Climb (5/side)

Finisher # 6
Strap on for the Metabolic Trail

Do the following circuit 4 times, resting for 20 seconds between circuits:

1A) Strap Inverted Row (10)
1B) Triple Stop Pushup (10)
1C) Bodyweight Squat (20)
1D) X-Body Mountain Climber (10/side)
TRX Finishers

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Finisher # 7
7
th
Heaven

Do the following circuit 3 times, resting for 30 seconds between each circuit:

1A) Prisoner Jump Squat (7)
1B) Strap Ab Fallout (7)
1C) Skater Hops (7/side)
1D) Bodysaw (7)

Finisher # 8
Strap and Shuttle

Do the following superset 3 times, resting for 20 seconds between supersets.

1A) Shuttle Sprint (back and forth 6 times)
1B) Plank w/Feet in Straps (30 seconds)

Finisher # 9
The Explosive Swing and Strap

Do the following circuit, resting only when needed. In the first circuit, you will perform 6
reps of each exercise. In the next circuit, you will perform 5 reps of each. Continue in this
fashion until you complete 1 rep of each exercise.

1A) Strap Inverted Row w/Feet Elevated (61)
1B) Bodyweight Swing Lunge (6/side1/side)
1C) Explosive Pushups (61)

TRX Finishers

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Finisher # 10
Strapping Cardio

Do the following superset as many times as possible in 3 minutes, resting only when
needed.

1A) Lateral Jumps (3/side)
1B) Strap Jackknife (3)

Finisher # 11
The Suspended 2-Part

Do the following circuit ONCE, resting only when needed. Then, rest for 30 seconds and
proceed to circuit 2

1A) Strap Squat and Row (20)
1B) Close-Grip Pushups (20)
1C) Run in Place (1 minute)

Circuit 2
Do the following circuit twice, resting for 30 seconds between circuits:

2A) Alternating Prisoner Lunge (10/side)
2B) Strap X-Body Mountain Climber (10/side)
2C) Punch/Kick Combo (15)

Finisher # 12
The 4-Way Strap Density Circuit

Do the following circuit as many times as possible in 5 minutes, resting only when
needed. Warning your abs will get hit hard on this one.

1A) Prisoner Lunge Jumps (4/side)
1B) Strap Jackknife Pushups (4)
1C) Burpees (4)
1D) Strap Ab Pike (4)

* Hold the bottom position of each squat for 3 seconds.

TRX Finishers

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Exercise Library
(Exercises are in order of appearance)
Disclaimer:
You must have a Certified Personal Trainer (CPT) or Certified Strength & Conditioning
Specialist (CSCS) provide you with instruction on correct form for all exercises.

Finishers 1-4

Jump Squats
Squat down with your feet just outside shoulder width apart and bringing your glutes
and hips back
Explode and jump up
Be sure to land in the squat position (to reduce impact) and repeat as necessary.

TRX Finishers

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Finishers 1-4

Strap Inverted Row
Grab the straps and take 2 steps backward. Lean back and rest the weight on heels.
Hold the straps with your palms facing together.
Keep the abs braced and body in a straight line from heels to shoulders.
Row your body up until your chest is at strap height.
Slowly return to the start position.

Mountain Climbers
Brace your abs. Start in the top of the push-up position.
Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up
to your chest. Do not let your hips sag or rotate.
Keep your abs braced and slowly return your leg to the start position.
Alternate sides until you complete all of the required repetitions.

TRX Finishers

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Finishers 1-4

Strap-Assisted 1-Leg Squat
Stand with your feet hip width apart. Grab the strap handles and lean back.
Pick one foot off the ground and extend that foot forward.
Contract your glutes, brace your abs and keep your spine in a neutral position.
Start the movement at the hip joint. Push your butt back and .sit back as if you were
sitting on a chair.. Squat slowly and focus on balance.
Squat as low as possible, but keep your lower back flat.
Push with your buttocks, hamstrings, and quadriceps to return to the start position.
Complete all the given repetitions for one leg and then switch.

Jumping Jacks
Stand on the balls of your feet with your feet shoulder width-apart and arms by side.
Jump your feet out to your sides and raise your hands overhead at the same time.
Return to the starting position

TRX Finishers

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Finishers 1-4

Strap Pushup
Keep the abs braced and body in a straight line from toes to shoulders.
Place your hands in the straps slightly wider than shoulder-width apart.
Slowly lower yourself down until your chest is at strap level.
Push through your chest, shoulders and triceps to return to the start position.
Keep your body in a straight line at all times.

Total Body Extension
Start in the standing position as if you were going to do a bodyweight squat.
Dip down quickly into a quarter squat and swing your arms behind you by your sides.
Explode up and extend your body onto your toes, raising your arms overhead.
Control the descent back and in one movement return to the dip before exploding
back up again.
This is a non-impact replacement for jumping.

TRX Finishers

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Finishers 1-4

Lunge Jumps
Start in the bottom of a split squat position. Your front thigh should be parallel to the
floor, your torso upright, and your abs braced.
Jump up explosively and switch leg positions in the air. Your back leg becomes the
front leg, and vice versa. Absorb the landing with your muscles. Keep your abs
braced and torso upright.
Alternate sides without resting between sides

Strap Spiderman Pushup
Keep the abs braced and body in a straight line from toes to shoulders.
Place your feet in the straps.
Slowly lower yourself down until your chest is at strap level.
As you lower yourself, slowly bring your right knee up to your right elbow.
Push through your chest, shoulders and triceps to return to the start position, and return
your leg to the start position. Alternate sides until you complete all repetitions.
Keep your body in a straight line at all times and try not to twist your hips.

TRX Finishers

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Finishers 1-4

1-Arm Strap Inverted Row
Grab the strap with one hand and take 2 steps backward. Lean back and rest the
weight on heels.
Keep the abs braced and body in a straight line from heels to shoulders.
Row your body up until your chest is at strap height.
Slowly return to the start position.
Do all reps on one side and then switch

Burpee/X-Body Mountain Climber Combo
Start with your feet shoulder width apart
Squat down and brings your hands to the floor
Kick your feet out to form a pushup position
Perform an X-Body Mountain Climber by bringing one knee towards the opposite
elbow, keeping your abs braced. Repeat for the other side (do 1 rep per side)
Kick your feet back in and then stand or jump back up.

TRX Finishers

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Finishers 5-8

Strap Vulgarian Split Squat
Stand with your feet shoulder-width apart.
Place one foot on in the strap behind you. Step forward with the other foot, taking a
slightly larger than normal step.
Contract your glutes, brace your abs and keep your spine in a neutral position.
Lower your body until your front thigh is parallel to the ground.
Keep your upper body upright and your lower back flat.
Push through the lead foot to come HALFWAY up and then drop back down to the
bottom position. Then push through the foot ALL the way up to the upright position.
Stay in a split-squat stance and perform all reps for one leg and then switch.

Spiderman Climb
Brace your abs. Start in the top of the pushup position.
outside of your shoulder and touch your foot to the ground.

TRX Finishers

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Finishers 5-8

Strap Inverted Row (see above)

Triple Stop Pushup
Keep abs braced and body in a straight line from knees to shoulders. Hands should be
slightly wider than shoulder width apart.
Lower into a pushup position, but halfway down pause for one second.
Then continue to lower yourself until you are 2 inches off the ground. Pause for one
second.
Return to the starting position. Thats one rep.

Bodyweight Squat
Stand with your feet just greater than shoulder-width apart.
Start the movement at the hip joint. Push your hips backward and sit back into a
chair. Make your hips go back as far as possible.
Squat as deep as possible, but keep your low back tensed in a neutral position.
Dont let your lower back become rounded.
Push with your glutes, hamstrings, and quadriceps to return to the start position.

TRX Finishers

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Finishers 5-8

X-Body Mountain Climber
Brace your abs. Start in the top of the push-up position.
to your opposite shoulder. Do not let your hips sag.

Prisoner Jump Squats
Stand in the start position for the Prisoner Squat.
Squat down and jump up as high as possible, keeping your hands behind your head.
Bend your knees when you land to absorb the force with your muscles.
As soon as you land, jump up again.

TRX Finishers

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Finishers 5-8

Strap Fallout
Kneel on the ground with your hands in the straps.
Keep your body in a straight line, brace your abs, and keep your low back tensed.
Lean forward & extend your arms overhead and keep your abs braced as they stretch.
Contract your abs and keep your body in a straight line from toes to shoulders as you
come back up to the start.

Skater Hops
Start with your feet shoulder width apart
Jump to one side on one foot, shifting all your weight to the leg you jumped out with
Now jump to the other side with the other leg and repeat.

TRX Finishers

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Finishers 5-8

Bodysaw
Support your weight on your forearms and your toes. Put your toes on a towel if you
are on a wood floor. If you are on carpet, put your toes on a weight plate.
Keep your abs braced and breathe normally.
Slide your feet out behind you 6 inches and then slide them back in.
Its tough to see in the photos, but youll feel it when you try it!

Suicide Drill (aka Shuttle Sprints)
Set up 2 cones, dumbbells, or whatever you have available for markers, about 10-30
feet apart
Starting at marker 1, run to marker 2 and touch the ground
Repeat as necessary until time is up

TRX Finishers

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Finishers 5-8

Plank with Feet in Straps
Place your feet in the straps and your elbows on the ground
Maintaining a straight line with your body, keep your abs braced and hold this position
as prescribed.
Do not let your hips sag.

TRX Finishers

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Finishers 9-12

Strap Row with Feet Elevated
Put your feet on a stability ball or bench and grab the TRX or Strap handles with a
narrow grip
Keeping your abs braced, pull yourself up by pulling on the straps
Maintain a straight line with your body
Slowly lower yourself back down and repeat.

Swing Lunge
Do a reverse lunge for your left leg by stepping back with your right leg.
Then step forward with your right leg so that you do a forward lunge working the
right leg.
Continue for all reps moving one leg then switch.
This can be done with dumbbells or just bodyweight

TRX Finishers

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Finishers 9-12

Explosive Pushups
Start in the top of a pushup position
Lower your body while maintaining a straight line and your abs braced
When you reach the bottom of the pushup, explode up pushing through the floor and
your hands leaving the ground
Repeat as necessary

Lateral Jumps
Stand with your knees bent, abs braced, and hips back.
Jump laterally and land with your knees bent and hips back to absorb the landing
forces in your muscles.
Repeat to the other side with as little rest as possible between jumps.
Always land with your knees bent.

TRX Finishers

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Finishers 9-12

Strap Jackknife
Brace your abs. Put your hands on the floor and put your feet in the straps.
With your arms straight and your back flat, your body should form a straight line
from your shoulders to your ankles.
Tuck your knees to your chest contracting your abs and pulling your feet forward.
Return to the starting position.

Strap Squat and Row
Grab the strap handles and place your feet just outside shoulder-width apart.
Squat down by pushing your hips back, keeping your back neutral.
Pushing through the heels of your feet using your quads, glutes and hamstrings to the
starting position.
Perform a strap row by pulling on the handles and bringing yourself up and squeezing
your shoulder blades together.
Repeat as necessary.

TRX Finishers

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Finishers 9-12

Close-grip Pushup
Keep the abs braced and body in a straight line from toes/knees to shoulders.
Place the hands on the floor inside shoulder-width apart.
Slowly lower yourself down until you are an inch off the ground.
Tuck your elbows into your sides as you lower your body.
Push through your chest, shoulders and triceps to return to the start position.
Keep your body in a straight line at all times and elbows tucked in.

Run in Place
Run in place, bringing your knees high, alternating steps.
Increase the intensity by going faster.

TRX Finishers

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Finishers 9-12

Alternating Prisoner Lunge
Stand with your feet shoulder-width apart and hands clasped behind your head.
Step forward with one leg, taking a slightly larger than normal step.
Keep your back toe on the ground and use it to help keep your balance. The back
knee should also be bent.
Lower your body until your front thigh is parallel to the ground.
Keep your upper body upright and your lower back flat.
Push back to the start position and switch legs.

Strap X-Body Mountain Climber
Put your hands in the strap handles and form a straight line with your body while
being on your toes.
Bracing the abs, bring one knee in towards the opposite hand.
Be sure not to let your hips sag.
Return to the starting position and repeat with the other side.

TRX Finishers

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Finishers 9-12

Punch-Kick Combo
Stand with feet hip-width apart and knees slightly bent.
Throw a jab with your weak arm.
Throw a jab with your strong arm.
Kick with your weak-arm side leg.
Kick with your strong-arm side leg.
Repeat as prescribed.

TRX Finishers

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Finishers 9-12

Prisoner Lunge Jumps
Start in the bottom of a split squat position. Your front thigh should be parallel to the
floor, your torso upright, and your abs braced.
Keep your hands behind your head, squeezing your shoulder blades together the
whole time.
Jump up explosively and switch leg positions in the air. Your back leg becomes the
front leg, and vice versa. Absorb the landing with your muscles. Keep your abs
braced and torso upright.
Alternate sides without resting between sides

Strap Jackknife Pushup Combo
Brace your abs. Put your hands on the floor and put your feet in the straps.
Tuck your knees to your chest contracting your abs and pulling your feet forward.
Return to the starting position.
Bend your elbows and lower down into a pushup position.
Pause and then push back up
Repeat as necessary

TRX Finishers

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Finishers 9-12

Burpees
Stand with your feet shoulder-width apart.
Drop down onto your hands and feet, then thrust your feet back so you are in a push-
up position. Thrust your feet back in and then stand up.
You can add a vertical jump at the end as well.

Strap Ab Pike
Brace your abs. Place your feet into the strap handles and your hands on the ground.
Keeping your back straight, pull your feet as close to your hands as possible by
contracting your abs and piking your hips up in the air.
Pause and then return your feet to the starting position.

TRX Finishers

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More Resources to Fat-Torching Finishers To
Use With Your Favorite Workouts

www.WorkoutFinishers.com - Get 40 unique metabolic workout finishers to use with
any program (and some can be used as an intense short workout).

www.TrainwithFinishers.com - Blog dedicated to metabolic workout finishers

! Burn fat in just minutes with YOUR favorite workouts
! Break a weight loss plateau
! Skyrocket your conditioning
! Done in just a fraction of the time cardio takes with better results

Mike really changed up my vision of a workout Philip

He had a fresh approach to training- Robin

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