Ok guys, as promised, it's your turn to benefit from the expertise of Alwyn and Rachel Cosgrove, sought-after experts in the field of health and wellness. They have created exclusively for the TRX Community a fitness program guaranteed to help you lose body fat and/or tone up in just three weeks. (Click here to view the women's program.)
This plan is designed to be performed two to three days a week and continue to build in volume. All of the exercises should be performed at a moderate tempo. The exercises with the same number should be performed as a circuit (performing 1A, then 1B, etc.) until you finish all of the exercises with a 1, then repeat that circuit again before moving onto the next circuit.
In addition to the workout, all participants should clean up their diet for the next three weeks, eating lean protein and veggies every three to four hours and drinking half your bodyweight in ounces of water. Make a commitment not to splurge for the three week period. For more on healthy eating, check out these blog posts from nutrition guru John Berardi.
To start, take three “before” pictures (front, back and side) of yourself or the clients who’ll be participating. Men should wear shorts without a shirt. Also, take a baseline body fat measurement for all participants, and ask them each to find a pair of pants they can almost button. These measurements should be used as indicators of progress INSTEAD of a scale.
THE MALE PLAN
The focus of this plan is high reps for more metabolic work, because most men never go above eight to 10 reps when it comes to their usual workouts. Want to find the right rep range for your fitness goals? Take our quick assessment quiz to get a personalized training plan. Performing 16 reps will be very challenging for most of your male clients. This plan finishes with an upper body circuit performed for eight reps to provide some extra hypertrophy for the arms and core.
| # | Exercise | Reps | Rest | Sets |
| 1A | TRX Lunge (w/ Touch and Hop) | 16 | 30 secs | 3 |
| 1B | TRX Inverted Row | 16 | 30 secs | 3 |
| 2A | TRX Balance Lunge to TRX Single Leg Squat | 16 | 30 secs | 3 |
| 2B | TRX Atomic Push-up | 16 | 30 secs | 3 |
| 3A | TRX Y Deltoid Fly | 8 | 30 secs | 2 |
| 3B | TRX Biceps Curl | 8 | 30 secs | 2 |
| 3C | TRX Triceps Extension | 8 | 30 secs | 2 |
| 3D | TRX Body Saw | 8 | 30 secs | 2 |
At the end of the three weeks, take "after" photos from the same angles as before. Also, grab those too-tight pants and try them on. Chances are, they'll now fit. Good luck to everyone who participates in this Body Transformation Plan, and be sure to encourage your clients to share their results below!
Thanks to TRX Master Trainer Rick Sewchuk for helping us out with the video!
A sought after expert for several of the country’s leading publications including a regular contributor to Men’s Health magazine, Alwyn Cosgrove has co-authored three books and currently spends his time consulting on fitness training, training clients, speaking on the fitness lecture circuit and coaching fitness trainers worldwide. Rachel Cosgrove is an author and a fitness professional who specializes in getting women of all ages into the best shape of their lives. She has her own column in Women’s Health Magazine and has also been featured in numerous health and fitness publications and also had TV appearances on Fox, ABC and WGN. For the past decade, Alwyn and Rachel have run Results Fitness in Santa Clarita, California, ranked one of the top 10 best gyms in America by Men's Health.
