Pyramid circuits are designed to challenge you by changing the number of repetitions for the same exercise.

TRX pyramids up the ante by challenging you to also change the angle of your body. When performing a low number of repetitions, position your body at a steeper angle and, vice versa, when performing a higher number of repetitions, decrease the angle of your body.

Difficulty: All levels
Duration: 45 min
Equipment: TRX

Circuit 1

20 x TRX close grip press
15 x TRX leg extension
10 x TRX leg curl
5 x TRX low row

20 x TRX low row
15 x TRX leg curl
10 x TRX leg extension
5 x TRX close grip press

Rest for up to 60 seconds then repeat. Rest for 90 seconds before moving onto the next circuit.

Circuit 2

20 x TRX pistol squat with optional jump (complete 20 reps on each side)
15 x TRX back extension
10 x TRX tricep extension
5 x TRX bicep curl

20 x TRX bicep curls
15 x TRX tricep extension
10 x TRX back extension
5 x TRX pistol squat with optional jump (complete 5 reps on each side)

Rest for up to 60 seconds then repeat. Rest for 90 seconds before moving onto the next circuit.

Circuit 3

20 x TRX plank on forearms and crunch (easier option: crunch without TRX)
15 x Jack knife
10 x TRX pike
5 x TRX burpee (easier option: burpees without TRX) (complete 5 reps on each side)

20 x TRX burpee (easier option: burpees without TRX) (complete 20 reps on each side)
15 x  TRX pike
10 x Jack knife
5 x TRX plank on forearms and crunch (easier option: crunch without TRX)

Rest for up to 60 seconds then repeat. Rest for 90 seconds before moving onto the next circuit.

– Sam –

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