TRX and BOSU Body Blast Workout

It’s time to muster up some motivation and get ready for this ultimate full body tune-up! Grab a TRX and a BOSU for this awesome circuit. From head to toe, this routine guarantees an incredible workout that will guide your body through proper movement mechanics, teaching your entire structure how to work with maximum efficiency! So let’s do this!



Do each station twice through before moving on to the next. Once you’ve completed one round of doing each station twice, repeat from the reverse (start with #4 and work your way back). Only rest 30 seconds between each station!

Station #1

TRX Squats – 20 reps

  • BOSU Lunges – 15 reps (put one foot on BOSU; switch legs for your 2nd set)

Advanced: TRX 1 Legged Squats & BOSU Lunges w/ blue side up.

Station #2

  • TRX Push-ups – 20 reps
  • BOSU Tilts – 15 reps

Advanced: TRX Atomic Push-Ups & BOSU Plank w/ feet elevated on black side.

Station #3

  • TRX Rows – 20 reps
  • BOSU Prone Press – 15 reps

Advanced: TRX Corkscrew Rows (alternating rotating your arms at the forearm out and in while you row the entire time) & BOSU Renegade Rows.

Station #4

  • TRX Sit-ups – 20 reps
  • BOSU Leg Lifts – 15 reps

Advanced: TRX Oblique Crunch & BOSU Leg Arches (Make an upside down “U” side to side in the same position as the BOSU leg lifts).

YOU are in there so work it OUT! – Fit Rebel Jason Moughon

What is your favorite TRX or BOSU exercise?

Print Friendly, PDF & Email


Josh is a massive weight loser. A journey that started when he was very young and battling depression, eating disorders, and bullies. His life’s mission is to always have an arm outstretched to those who are looking for a helping hand. He leads with the most important tools he has: heart and soul.