Full Body Burn

Time: 45 minutes
Equipment: TRX, floor mat, 5-20 lb. dumbbells, BOSU ball

This is a full body workout with three circuits: TRX, floor (core), and a combo of BOSU and free weights.  It targets full-body strength and stability.

Warm-up: 5-10 minutes of light cardio (i.e. treadmill walking/jogging, spin bike, or rowing machine)

Circuit #1: TRX 

(3-4 minutes each circuit) Repeat this circuit 3x's

1.1  TRX Squats - 20 reps

1.2  TRX Rows - 12 reps - Set 1: High Row, Set 2: Mid Row, Set 3: Low Row

1.3  TRX Plank - Hold for 30 seconds

1.4  TRX Crunches - 12 reps - crunch front, right, front, left, etc.

Circuit #2: Core work on floor

(5 minutes each circuit) Repeat this circuit 4x's

2.1  Leg raises - 12 reps


2.2  Plank with shoulder touches - 20 reps (10 each shoulder)

2.3  Plank high-to-low - 12 reps


2.4  Straight leg twist - 12 reps

Circuit #3: Free weights and BOSU

(5 minutes each circuit) Repeat this circuit 3x's

3.1  Split squat - 20 reps (10 each leg)

3.2  Single-leg curl to overhead press - with dumbbells on BOSU - 8 reps, then switch legs and do 8 reps on the other leg


3.3  Squat press - 10 reps

3.4  BOSU push-ups - 12 reps