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251K Lincoln Road

Waitakere 0610

22B Cavendish Drive

Manukau 2104

4 Aranui Road

Auckland 1060

1 Wagener Place

Auckland 1025

Workout of the Week #7

Workout of the Week #7


Welcome to the Workout of the Week series. Each week, we'll have a new workout for you to try. They're generally quick and require minimal equipment, so they shouldn't interfere with whatever training program you're following. Enjoy!


Need To Know: Do this workout as a circuit (don't rest until you're done with all three exercises). Rest one to two minutes, then repeat two or three more times.


1) TRX Pullup x30 seconds

  • Depending on how high the anchor is, you might have to shorten the straps beyond the "short" length indicator.
  • Keep your torso as vertical as possible.


2) TRX Split Squat x8/side

  • The straps introduce a tough balance challenge, so don't be afraid to hold onto something until you're comfortable with the motion.


3) TRX Crunch to Pike x10

  • One rep = one crunch and one pike.
  • The pike can feel awkward, but as long as your butt moves above your head, you're probably fine.


4) TRX Single Arm Chest Press x8/side

  • Be careful not to dip your non-working shoulder (you're going to want to!).


5) TRX Loaded Hip Press

  • The easiest way to load this is with a dumbbell or kettlebell held over your hips.
  • You don't actually have to load it, but it's recommended for anyone past the beginner level.