Core

TRX Duo Trainer Side Plank Single Leg with Elbow to Knee

Perform 3 sets for 30 seconds on each side 

Set-Up: From a side plank position on the ground sideways, place your bottom foot in the TRX Duo Trainer foot cradle. Keep elbow directly under shoulder and packed for stability. Have your hips fully extended, shoulders down and back, long through the spine. 
Action: Press your entire arm (palm and forearm) into the arm on the ground to lift yourself up. Maintain a straight line and keep the top leg lifted.

TRX Duo Trainer Hip Hinge to Chest Press

Perform 10 Reps slow and controlled

Set-Up: Stand behind the anchor point and press both hands into handles. Keep a straight back, vertical shins and hands close to the knees.  
Action: Extend from the hips and knees. Maintaining shoulders down and back, lower body to a strong plank position. Lower the body toward the ground, then press back up. Hinge back with your hips while bending at the knees. 

Strength

TRX Duo Trainer Hip Throw 

Perform 12 reps (each side counts as 1) for 3 sets, with a 1 minute break in between.

Set-Up: Stand under the anchor, in an inverted position with your back parallel to the floor. Hold handles directly underneath the anchor point. Extend through the hips while pulling the shoulder down and back.
Action: Pull yourself up, then rotate across the body. Lower back down, then perform on the other side.

TRX Duo Trainer Atomic Pike 

Perform 10 to 12 reps for 3 sets, with a 1 minute break in between.

Set-Up: Toes in the foot cradles, in a ground-facing position. Press your hands into the ground to form a plank. Pull your toes toward your shins. 
Action: Lift your hips as high as possible with straight legs. Lower hips back to a plank, then lower body down toward the ground and perform a push-up. Lift and repeat.

TRX Duo Trainer TRX Hamstring Curl

Perform 10 to 12 reps each side for 3 sets, with a 1 minute break in between. 

Set-Up: Lying on your back, have your feet underneath the anchor point in the foot cradles. Lift your hips. 
Action: Pull your heels toward your hips, then slowly lengthen your legs and repeat.

TRX Duo Trainer Burpee

Perform 8 to 10 reps each side for 3 sets, with a 1 minute break in between.

Set-Up: Place one foot in the foot cradle while standing tall to maintain balance.
Action: Lower the suspended leg down toward the ground, reaching hands to the ground. Place hands on the ground, placing the body into a plank position with one leg floating. Lower the body to perform a push-up, lift, jump off the single leg and clap overhead. Land and repeat.

TRX Duo Trainer Pull-Up

Perform 10 to 12 reps for 3 sets, with a 1 minute break in between.

Set-Up: Hold both the handles with your arms straight underneath the anchor point. Pull the shoulders down and back.
Action: Lift your body off the ground. Extend the legs and pull up. Keep legs floating while you repeat. Lower and lift your body while maintaining a strong core.

TRX Duo Trainer Dip

Perform 10 to 12 reps for 3 sets, with a 1 minute break in between.

Set-Up: Lift or jump your body up, pressing into the handles with straight arms. Point your toes.
Action: Lower your body toward the ground, bending at the elbows and pressing into the handles. Flex at the hips lifting your legs parallel to the ground.