This workout is for beginners to exercise overall, and to Interval Training. It's similar in style to the TRX Trainer 21 Workout I wrote earlier.
It takes 21 minutes to complete and it's a lot more intense than it may look at first glance.
Please take care, and get permission from your doctor before performing this intense full body workout. If you feel too tired – tone down the intensity.
Also make sure to push yourself. Don't just cruise through. It's actually only 15 minutes of work – so give it all you have and I promise you the results will blow your mind.
Let's get started.
I would not recommend that you do this workout more than once a week. Just do this once and select another workout for your other days.
It's called 21 because it takes 21 minutes of full body blast, i.e. intense work. If you add the cool-down and warm-up times it comes to a total of 30 minutes.
Warm-up:
Warm up for 3-5 minutes. You can do that either on a machine like a treadmill or stationary bike. Or you can do skipping and jumping-jacks. Whatever you choose, start off gently and increase the intensity slowly for 3 minutes. Then do some stretches to warm up your body even further.
What to do:
Do 3 rounds of the following 5 exercises.
Each exercise should be done for 1 minute (as many reps as you can manage in good form).
No breaks between the five. Then break for 3 minutes when you've completed all 5 exercises – that counts as one round. Then repeat 2nd time and third.
Finally – write down the amount of reps you complete in each round for each exercise. Keep that, as your goal is to try and beat your previous scores each time you do the TRX Trainer 21 Workout.
- Push-ups – how to do it
- Squats – how to do it
- Mountain Climbers – how to do it
- Lunges (do the beginner version) – how to do it
- Burpees or Star Bursts – how to do Star Bursts, and Burpees
Cool-down:
For the cool down I suggest you do some stretches, and of course a 3 minute rest after you're done.
Enjoy!
