Session Focus
- Upper Body 70%
- Lower Body 20%
- Core 40%
The ultimate all round TRX workout for building swim strength and stability!
Choose your level
Not sure which to choose? Check out our Training Plan section
Level 1 (48 minutes)
3 x 30 second sets on all exercises
Take 30 seconds rest between sets
+ 1 minute between exercises
(Takes around 48 minutes total)
Level 2 (52 minutes)
3 x 45 second sets on all exercises
Take 30 seconds rest between sets
+ 1 minute between exercises
(Takes around 52 minutes total)
Level 3 (60 minutes)
3 x 60 second sets on all exercises
Take 30 seconds rest between sets
+ 1 minute between exercises
(Takes around 60 minutes total)
Get Started…
1. Chest Press
• Lean forwards in a ‘press up position’
• Start with hands by your shoulders
• Push until fully extended
2. Standing Row
• Lean back facing the anchor point
• Start with hands out in front
• Pull yourself up and forwards
3. Bicep Curl
• Lean back facing the anchor point
• Start with hands out in front
• Pull yours hands up to your collarbone
4. Tricep Press
• Lean forwards with arms extended above head
• Bend at the elbow and lower yourself
• Extend back to straight arms above head
5. Shoulder Lift
• Lean backwards with arms straight in front
• Keep arms straight and lift up above head
• Lower back to original position
6. Lat Press Down
• Lean forwards with arms straight in front
• Lower yourself forwards by bring arms above head (keep them straight!)
• Push back to original position
7. Chest Fly
• Lean forwards with arms straight in front (palms facing)
• Lower yourself forwards into a cross position (keep arms straight)
• Push back to original position (be careful not to go too far down!)
8. Press Up
• Regular press up position but with tops of your feet in the TRX loops
• Lower yourself up and down like a regular press up
• Focus on using core to keep your balance during the press up
9. Knee Tucks
• Start in a press up position with tops of your feet in the TRX loops
• Bring knee up to chest
• Return to original position and repeat!
10. Press Up Tuck Combo
• Start in a press up position with tops of your feet in the TRX loops
• Perform a single press up and then a single tuck
• Repeat!
11. Plank
• Regular plank position with tops of your feet in the TRX loops
• Keep bum down and nice level body position
• Aim to keep stable!
12. Pike
• Start in a press up position with tops of your feet in the TRX loops
• Keeping legs straight raise your bum up into a pike position
• Lower down to original position and repeat!
