Inverted Row
Lie face up under the TRX with knees bent and feet on floor. Hold the handles over your chest, arms extended and palms facing each other. Bend elbows, pulling torso up until your body is aligned from shoulders to knees. Extend arms to starting position.
Sets: 3
Reps: 30 seconds
Knee Drive
Stand facing the TRX, and hold handles high in front of you, palms facing each other. Bend left knee 90 degrees, shifting weight to right leg. Bend right knee.
Rise up onto ball of right foot as you lift left knee to hip height in front of you, and bend elbows, pulling handles toward chest. Return to starting position. Switch sides to complete set.
Sets: 3
Reps: 30 seconds
Triceps Extension
Stand facing away from the TRX with feet hip-width apart. Lean forward, and grasp handles in front of your face, elbows bent 90 degrees and palms facing away from you. Extend your arms, and then bend elbows to return to starting position.
Sets: 3
Reps: 30 seconds
TRX Push-Up
Stand facing away from the TRX with feet shoulder-width apart. Hold handles at chest height in front of you, arms extended and palms facing the floor. With body aligned from head to heels, shift weight to balls of feet, and bend elbows. Push up to return to starting position.
Sets: 3
Reps: 30 seconds
Single Leg Burpee With Jump
Benefits: You are increasing strength, power, cardio capacity, and balance with this one exercise. This is an advanced exercise so be careful.
Instructions: Starting with your right foot in both handles while in the push up position, you push yourself up and then jump off the ground while remaining in balance. Repeat.
Tips: To make this exercise easier, you don’t need to add a jump. Start out slowly with this exercise as balancing is pretty difficult.
Atomic Push Up
Benefits: This exercise helps engage your chest, shoulders, and triceps while challenging your entire core musculature.
Instructions: Putting your feet in the straps while close to the anchor point, walk out with your arms about 2-3 feet. Complete a push up while keeping your head, neck, and back straight, then pull your knees into your chest. Repeat.
Tips: It’s important to be the right distance from the anchor point so that you can really pull your knees effectively into your chest. This is a tough, but good exercise!
Hamstring Curl
Targets: Legs and core
If you’re searching for a way to torch your hamstrings and glutes, look no further. The TRX Hamstring Curl puts an intense strain on the entire backside — not just the hammies. After mastering the starting version, try going single-leg for an intense challenge!
How to: Place a mat underneath the TRX straps and lie on it facing up with your feet aligned with the pivot point. Place each heel inside a TRX strap and lie with your legs straight. Press down with your feet into the straps and lift your hips off the ground so that there is a straight line from your head to your heels. This is the starting position. Press down with your heels and curl the straps in towards your body as you lift your hips. At the top of the motion, your knees should form a 90-degree angle, and there should be a straight line from your knees to your head. Slowly lower to the starting position and repeat.
Bicep Curl
Targets: Arms
No workout would be complete without a little work on the cannons. Fortunately, the TRX Bicep Curl engages more than just the biceps. By forcing the body to maintain a straight alignment, this exercise helps to work the stabilizers in the hips and midsection turning this favorite into more of a total-body workout.
How to: Stand with both feet together facing the pivot point. Grab a TRX strap in each hand and rotate your hands so that your palms are facing upwards. Keeping your elbows up high, drive your hands to your forehead effectively performing a bicep curl. Slowly lower to the starting position.
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