30 Minute TRX Glute & Leg Workout | Tri Sets

Grab your suspension trainer and a mat for this 30 minute glute and leg workout. Today we are performing tri-sets. We will perform three exercises at a time for 60 seconds each before taking a break. Be sure to listen for the ding and watch the upper left hand corner for the upcoming exercise since there is no transition time between some of the exercises. After each tri-set (or every third exercise) we will take a 15 second break that we should need, if we don't, challenge with a more aggressive angle next time! Each tri-set will progress in difficulty, so if needed stick with the previous version, especially on any unilateral exercises. Some other ways to modify today include reducing the range of motion, walking further away from the anchor point, and using your suspension trainer for more assistance on the concentric portion.
Set your suspension trainer to mid-length. We begin with a mobility warm-up and transition into our working sets following. This one will have your lower burning by the end : ) Let me know how it goes in the comments below.
Using my back up equipment so the audio is a little wanky, my apologies : )
Skip to 3:35 to begin workout
Total Workout time: Approx 30:00
Total Time with Stretching: Approx 35 minutes
The Workout
Every Exercise Performed for 1 minute
Squat
Crossack Squat
Sumo Squat
Break
Static lunge, left
Reverse lunge with knee-drive, left
Balance lunge, left
Break
Static lunge, right
Reverse lunge with knee-in, right
Balance lunge, right
Break
Slow squats with calf raise
Bstance Squat, left
Single leg squat, left
Break
Pulsing squat with calf raise
Bstance squat, right
Single leg squat, right
Break
Sumo squat with calf raise
Curtsey Lunge with knee-in, left
Balance Curtsey Lunge, left
Break
Sumo squat with 2 calf raises
Curtsey lunge with knee-in, right
Balance curtsey lunge, right
Break (feet in cradle)
Hamstring Curls (slow)
GHR to hamstring curl
Feet elevated bridges
Break
GHR with pulse
Hamstring Curls (normal tempo)
Top ROM Bridge
Bonus Iso Hold : )
TRX Workouts: • TRX: Fit by Larie
Other workouts you may enjoy as an add-on or tomorrow:
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15 Minute BW Only Ab Workout: • 15 Minute Bodyweight O...
30 Minute TRX Upper Body (DBs and TRX): • 30 Minute TRX + DB Upp...
50 Minute Upper Body Core and Cardio (TRX only): • TRX Upper Body, Core, ...
20 TRX Core and Cardio (TRX only): • 20 Minute TRX Core & C...
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Post-Workout Protein Bars
Fit Crunch Protein Bars LEGIT THE BEST TASTING PROTEIN BAR EVER: amzn.to/3byEMm7 (If you follow me on IG, you know I'm obsessed)
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Dumbbell Set
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MUSIC:
🎵 All songs are licensed from epidemic sounds and soundstripe

[@meganbylee]

former college soccer player here! this workout KILLED my legs 🔥🔥🔥

[@nicoletoth4919]

I love your TRX workouts! They are challenging, easy to follow, and have great music. Thanks!

[@maryelizabethmccullough9967]

Great work-out. I just turned 76, live in Arizona and have been following you for 2 years! Your work-outs are terrific, and yes, I do modify!!

[@criszimmermann2848]

Hey Larie! I am from Milwaukee Wisconsin and I work out in my basement with my TRX. I am 57 years old and have pretty severe rheumatoid arthritis but I love doing TRX workouts. Yours are by far the most challenging because of the temple pace and exercises themselves.Thank you so much for challenging me more than anyone!

[@FitbyLarie]

Wow! Keep up the inspirational work Chris! 🤜❤️🤛

[@WashedinHisblood]

🤗

[@mariecarlsson7534]

You have by far the best TRX workouts! I am from Sweden and have been following you since I first found one of your TRX workouts. Thank you so, so much!

[@felisaxu3514]

Yesss!! more TRX workouts :D thank you, thank you, thank you,

[@FitbyLarie]

🤜❤️🤛

[@deepanair4182]

Loved this workout thanks

[@alive_maternidadconsciente3476]

Wow, thanks so much!!! I love your TRX workouts!!! 🙏🤍💜

[@raquelhuesca448]

From Spain. I love these work-out! I wish you never stop making them.

[@16lisag]

Wow! I am definitely going to be feeling that tomorrow. Excellent workout.

[@juliehofmann-sablack1899]

Larie I just did this one for the first time and you about made me cry! Such a great glute workout. I'm in Bedford County, VA so we're sort of neighbors. I'm really enjoying your videos!

[@beckymolloy6499]

love your TRX workouts!! Can’t wait for more ❤️❤️💪🏼🙏

[@FitbyLarie]

So glad you enjoyed! 🤜❤️🤛

[@ebarrera5955]

Love your leg TRX workouts !

[@calliopedesenberg7863]

This is SUCH a great leg workout! I am currently doing it regularly to train for winter sports. Thank you so much Larie!!

[@FitbyLarie]

Nice work Calliope! 👏👏👏

[@Backwoodsmom]

My first TRX leg workout and wow! Those balance lunges and squats and single leg squats were killer! I definitely need to keep adding TRX to my training to get better at the moves 😃

[@dorianmerrill]

Great one (as always) Larie. I loved the single leg work... so beneficial! 🦵And also your plug for visiting W.V. was too cute. 😊

[@Honeynutification]

Currently all the gyms are closed in the Netherlands due to Covid. I figured, why not get a TRX band. This video was my first workout on the TRX band and damn, I could hardly walk for 3 days. Thank you for providing this workout! I came out stronger 💪

[@NoeliaBLuque]

O love your TRX workouts ! Thanks ❤

[@ferdinandmagellan9210]

Thank you! Fantastic work out! Watching from Richmond park London. Loved the conclusion of a warm-up and cool down and your instructions were clear even when I couldn't see screen. :)

[@chiarapaliani8742]

Your TRX workouts are the best ones. New Italian follower from Sweden ;-) Waiting for more workouts.

[@marcellamelhem9607]

Aula maravilhosa ❤

[@askfemfinancial]

Legburner!!!! so good, thank you!

[@nattersar77]

Larie. You are a beast. Wow. My hammies are 🔥.

[@louannepasquarella3465]

Wow, that was hard! Whew! Great workout. Thanks, Larie!

[@FitbyLarie]

Anytime! Keep up the great work 🙌

[@dianeniggli3839]

Thanks to you Larie! From Nor Cal. Keep loving your workouts and I THOUGHT this one might not be a challenge. Boy I was wrong for those Hamstrings and glutes.

[@FitbyLarie]

Great job Diane!! Those suckers are challenging!

[@essieandtheband]

OMG! This workout was hard but I loved it. You have a new follower!!! Exercising at home following your channel from Ibiza, Spain Thank you very much!!

[@FitbyLarie]

Hello from across the pond in West Virginia! Keep up the great work 👏👏👏

[@IgyTheVan]

This was great - tons of balance I can work on as I will do this workout multiple times! You mentioned your 3-day gym workout - I would love a 3-day TRX workout!

[@FitbyLarie]

I’ll have to get my trx filming done before it starts to get super cold up here! I’ll make more (as well as a schedule to follow) very soon!

[@ludzera]

Awesome workout! Thanks for sharing. From the UK!

[@FitbyLarie]

Great job Ludwig!

[@christinejones9596]

Great workout

[@FitbyLarie]

Right back atcha 🤜❤️🤛

[@MalenaandtheMardis]

Perfect! Thank you!

[@FitbyLarie]

🤜❤️🤛

[@hendrikstucka2949]

Heyyyy i just tried your leg workout and It's awesome, big hugs from Brazil, i can't feel my legs anymore

[@wushuhaiosoki2055]

This is really good workout 💪💪

[@dorianmerrill]

This is a great pair with your 20 minute upper body/core TRX video Larie, thanks as always! P.S. Nice plug for WV and the Gauley 😀

[@LinneaStanhope-qn9bg]

Thank you again! Great workout Larie

[@FitbyLarie]

Anytime 😀 keep up the great work Linnea!

[@stephenduchemin3072]

🎶 West Virginia, Mountain Mama, Take me home; country road🎶 Love WVA! I'm from "regular" Virginia; your workouts are kicking butt across state lines! Love the new content and always nice to hit some of the older. Keep it up! 💪🏻🔥

[@FitbyLarie]

So glad you are enjoying them! Virginia is cool and the people are even cooler. We also know that VA and WV are two separate states so we have that going for us too 😂 keep up the great work 👏👏👏

[@donnanunnally2511]

Love your classes ! I watch from the YMCA in Thomasville Ga 😊

[@julieanneromano7804]

Perth Scotland, working out in my glorious garden ❤

[@karenzhang4273]

Amazing workout! I have been following you before covid, so it’s been quite a few years! Sending regards from HK!

[@FitbyLarie]

Thank you for working out with me Karen! Hugs from WV ❤️

[@delyne6860]

You looking very very fit Larie! I watched and did your workout last year and early this year as much of my time is being consumed by work (hospice in Honolulu, HI)...I will start again hopefully soon.

[@FitbyLarie]

I’ll be here when you’re ready ❤️

[@gamalt]

Finally more trx 💪💪😎

[@FitbyLarie]

🤜❤️🤛

[@otterzone4674]

More TRX workouts please!

[@rhyneflute]

Love your TRX classes- thank you! I had always guessed you were in Texas based on the look of your amazing house. I would definitely watch a video tour of your home. Is it historic? It looks absolutely gorgeous!

[@CCHAN15]

Thanks so much for posting these workouts, Larie. TRX is my fav. Will you post some nutrition content and provide info about your eating philosophy/strategy?

[@FitbyLarie]

As soon as I get my RD friend miced up with me YES!!

[@pamelamacadam988]

Whoa!! My hammies are going to blow up 🤣 awesome WO.

[@FitbyLarie]

We love the hammies 😀🔥❤️

[@sevastisoulouni2359]

I love your TRX videos please make some more for total body workout. Kisses from Rhodes🥰😘🥰😘🥰

[@FitbyLarie]

So glad you enjoyed this one 🤜❤️🤛 the weather is getting a little cold but I’ll try to film some more soon!!

[@sevastisoulouni2359]

@@FitbyLarie 👍❣️👍❣️

[@stephanieharkema4210]

I loved this and also wanted to know if you have a playlist on Spotify? Great music.

[@FitbyLarie]

So happy you enjoyed this Steph!! I get the majority of my music from Soundstripe and epidemic sound. I don’t have a playlist with these songs but I do have a personal Spotify with playlists that I jam to on a regular basis 😀

[@ferdinandmagellan9210]

Destroyed me again. Thank you!

[@shaunalea5139]

Fab! Will do tomorrow. Thanks for the TRX videos, love them!

[@FitbyLarie]

🤜❤️🤛 woohoo let me know how it goes!

[@shaunalea5139]

@@FitbyLarie Went very well, and I’m feeling it today! 😅

[@dedewilsoncooks]

I was good until we laid down...HA! The end was quite the challenge!!!! GOALS

[@FitbyLarie]

When the feet go in the cradle you know it’s about to go down! 🔥🔥🔥

[@zeinabkharazi3081]

Hey Larie! thanks's for your amazing workouts. how long should i stay on one program? and should i do 3 different program for 3 days in a week or not ?

[@annalittleford2799]

Hey from Manitoba Canada💪 we have giant mosquitos lol🦟

[@FitbyLarie]

Pesky little suckers!

[@patriciacurtis7448]

👍🏾❤

[@nicolesolomos5745]

From NY. 47 years old. Want to build strength

[@evelynagustina8958]

my legs are burning 😂 but love it

[@FitbyLarie]

Haha the love/hate relationship is strong for all of us.

[@Shawnakin68]

Great workout. The hamstring stuff is especially good for cyclists who use clipless pedals (which is a dumb name because you’re clipped in with clipless pedals…another thing for another day 😂)

[@criszimmermann2848]

Sometimes I break your workouts like this one and can only do half at a time. Finish the other half the next day.

[@angiederdech8196]

loved this one so much!💫 my legs are shaking

[@FitbyLarie]

Nice job Angelina! 🤜🔥🤛