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.
Targets: Legs and core
The foot-elevated lunge is a powerful exercise for developing strength and stability throughout the hips and lower body. Using the TRX increases the balance challenge of the exercise and helps to target the hip stabilizers (translation: better balance, stability and coordination). For an extra challenge (and to really torch your legs), try adding in a small hop at the top of each rep!
How to: Start by placing your right foot in a TRX strap and facing away from the pivot point. Plant your left foot firmly on the ground. Keeping your chest up tall, slowly push your right foot back towards the pivot point and bend your left knee to descend into a lunge. Push back up with your left foot to return to the starting position.
Targets: Back and core
Traditional shoulder flies force lifters into a bent-over position, which can be uncomfortable at the end of a long session. The TRX “T” Deltoid Fly exercise targets the back of the shoulders with the same flying motion but in a standing position utilizing bodyweight for resistance. By either keeping your elbows straight (harder) or bending them slightly (easier), this exercise can easily be modified throughout the set to completely fatigue the upper back and shoulders.
How to: Start with a staggered stance facing the pivot point with your right foot a few inches in front of your left facing the pivot point. Your right foot should be flat on the floor, and your left foot should be balanced on the ball of the foot. Grab the straps in each hand. Start with both hands together straight in front of you and your weight centered on your left foot. Keeping your arms as straight as possible, pull against the TRX and fly your arms out into a “T” position (straight out to your sides). As you get towards the end of the movement, your weight should transfer onto your right foot. Slowly lower yourself before repeating.
Targets: Legs
One main benefit of the TRX is that it allows users to perform challenging exercises with as much (or as little) assistance as necessary. The traditional single-leg squat can prove to be quite difficulty for many lifters. The TRX affords individuals the ability to use their arms for a little support increasing both their strength and balance.
How to: Place your right foot on the ground and hold onto the TRX handles with both hands. Start with your elbows bent by your sides and your left leg raised straight out in front of you. Push your hips back and descend into a squat with your right leg. As you descend, extend your arms and use the TRX straps for as much support as needed. At the bottom of the motion, press through your right heel to return to the starting point pulling on the TRX as necessary.
You do almost everything in sports in a split stance, or by pushing off one leg from a parallel stance, so this is
This is the single most effective TRX move. In a press-up position with your feet in the stirrups (A), straighten your arms (B). Row your legs into your chest. Watch the sweat fall from your brow – you’ve just hit every muscle group.
TRX straps at Mid Length
Extend your arms overhead in a
Lying on your left side, place your feet in the stirrups (A). Extend your right arm for balance. Raise your hip off the floor, hold for 2sec (B), then lower. This will increase the width of your midriff for cover-model abs.
Adopt a press-up position with both feet in the stirrups (A). Tense your core, exhale and, keeping your legs straight, raise your backside (B). With good form, this is a painful but high-yielding six-pack builder.
On your back, put your feet in the stirrups, with legs slightly bent (A). Pull your feet towards you, keeping your hips as high as possible (B). That pain in your hamstrings and core is solid muscle under construction.
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