The Cosgrove TRX Workout Plan

Well it is almost summer time, and we have basically one month to lose some more of that unwanted body fat before we fit the beaches.

We may just want to switch up or workout and try something new. I came across Alwyn and Rachel Cosgroves 3 week fat loss workout and thought people should give it a try. Alwyn Cosgrove is one of the better fitness experts that I like to follow, and I think everyone should give there TRX workout plan a go.

For the more advanced TRX users, try the TRX Executioner Workout by Chris Fales.

If you are in search of a gym in beautiful Richmond BC, Canada, check out Maki Performance Training.

WOD #6

Pullup – is usually considered as palms being pronated ( this means that the palms are facing away from your face as you grab the bar.

Chinup – is usually considered as palms being supinated ( this means that the palms are facing your face as you grab the bar.

Try this workout:
10 pullups widegrip
10 chinups widegrip
10 pullups closegrip
10 chinups closegrip

6 Heavy – Good Morning Bends with a barbell.

Do that for 3-4 rounds as fast as you can.

Finish with a some ab exercises.
50 double knee tucks
50 weighted crunches
25 barbell rollouts
50 mountain climbers with rotation
50 weighted russian twists
75 bicycles

Complex #1

So what is a complex? It is a set of exercises performed right after another either for time or for amount of repetitions.

Our complex performed last night included 6 exercises back to back, each exercise was 6 reps, for a total of 36 reps.

We used an Olympic barbell and 1 – 45 lb bumper plates on each side.

The exercises included:
1. Squat
2. Push Press
3. Bent Over Row
4. Deadlift
5. High Pull
6. Reverse Lunges

Do about 3 – 4 sets. Focus on quality, but try to keep the time low as well.

WOD #4

I’ve been slacking keeping the WOD’s up to date on the blog so its only WOD #4.

Last night we worked on arms, shoulders and core. Good 40 -50 mins workout.

1. Resistance band curls 20, 15, 10 reps for 3 different sets
2. TRX 90 degree bicep flex (minor movement) 30 secsĀ  for 3 sets
3. Single arm kettle bell pistols 10 – 15 reps for 3 rounds.

1. Kettle bell clean and press – 15 reps for 3 sets
2. Inverted kettle bell press – 6 reps for 3 sets
3. Dumb bell shoulder side raise – 10 reps for 3 sets

1. Hanging leg raise to chest
2. TRX double knee tucks
3. Decline situp rotation alternate sides w/ stick on back
30 secs each for 3 rounds

And then you can finish with some cardio, such as punching the bags, or running on an incline treadmill doing intervals.