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    TRX Body Blast 30 Min Stella PDF

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    ylemidi

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    © All Rights Reserved
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    TRX Body Blast 30 Min Stella PDF

    Uploaded by

    ylemidi
    178 views1 page

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    TRX-Body-Blast-30-min-Stella.pdf

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    178 views1 page

    TRX Body Blast 30 Min Stella PDF

    Uploaded by

    ylemidi

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
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    30 Minute Body Blast - Stella

    WARM UP (10 OFF / 30 ON) – 9 SETS


    Squat Side Lunge

    Low Row Golf Rotation – Both Arms

    Squat Row Hip Hinge – Wide Stance

    Forward Lunge – I Fly

    Forward Lunge – Y Fly RECOVERY: 30 SECONDS

    Forward Lunge – T Fly


    DURATION: 6:30

    ROUND 1: ROUND 2: ROUND 3: ROUND 4:


    LOWER BODY UPPER BODY LOWER BODY UPPER BODY
    45 ON Single Leg Squat Mid Row Hanstring Curl Mid Row
    15 OFF (face anchor) (face anchor) (heels in) (face anchor)

    45 ON Balance Lunge Bicep Curl Hip Press High Row


    15 OFF (face anchor) (face anchor) (heels in) (gace anchor)

    45 ON Crossing Balance Lunge Mid Row + Bicep Curl Sit Ups Mid + High Row
    15 OFF (face anchor) (face anchor) (heels in) (face anchor)

    CORE:
    Push Ups Mountain Climbers Standing Roll-Out
    45 ON Pike
    (toes in) (toes in) (face away)
    15 OFF (toes in)
    RECOVERY: 60 SECONDS 60 SECONDS 60 SECONDS NO RECOVERY
    TOTAL
    TIME: 5:00 5:00 5:00 4:00
    19:00

    COOL DOWN (30 ON / 10 OFF) – 7 SETS


    Lower Back Stretch Long Torso Twist – Left/Right

    Lower Back Stretch with Rotation – Left/Right Standing Figure 4 – Left/Right

    Upper Body Stretch Chest Stretch

    Hip Hinge (Offset Stance) – Left/Right DURATION: 4:40

    © Lena Hershey, 2015

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