Friday Workout of the Week 2 for 2017


You have to start somewhere! If you have not trained in a long time, or know people who need a shove in the right direction, here is a program that is for beginners and has been helping people off the couch for years -- See the 45 Day Plan. This is a great place to start and a great way to start off the New Year!

Here are some fairly basic options for you that a person with a beginner or intermediate level of fitness can attempt. The following two workouts are the same, but one is done with a TRX and the other is done with weights/dumbbells or calisthenics.

Workout 1

Warmup pushup / Squat run pyramid 1-5

Repeat 3 times
TRX pushups 5-10
TRX squat row 10
TRX squat wide row 10
TRX squat high row 10
TRX rollouts 10
TRX Plank pose 1 min (same as rollouts – just hold)
(rest as needed in between each exercise but keep it short – 20-30 seconds)

15-20 minute walk, bike, elliptical or other cardio cooldown option.

Stretch / foam roll.

Workout 2

Here is a mirror image of the TRX workout that you can do with a few dumbbell weights / calisthenics:
Warmup with 5 minute walk / jog / stretch

Repeat 5 times
Jumping jacks 10
Pushups 10
Squats 10

Repeat 3 times
Chest press 5-10
Squats 10
DB rows 10
MJDB#2 – 10
DB reverse flies 10
Leg Press 10
DB Lateral Raises 10
Plank pose 1 min

15-20 minute walk, bike, elliptical or other cardio cooldown option.

Enjoy the moderate to beginner workout plan for a quick way to get back to moving again with a 30-45 minute workout routine. The TRX is versatile, but you can get plenty done with a few dumbbells and some calisthenics as well. Just get creative and when in doubt, just move by walking more.

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Stew Smith works as a presenter and editorial board member with the Tactical Strength and Conditioning program of the National Strength and Conditioning Association and is a Certified Strength and Conditioning Specialist (CSCS). He has also written hundreds of articles on's Fitness Center that focus on a variety of fitness, nutritional, and tactical issues military members face throughout their career.

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