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TRX 16 Minute Total Body Workout

Exercise Library
TRX Editor
12.09.12

Check out this awesome 16-minute total body TRX workout. Cycle through these exercises on the TRX Suspension Trainer with minimal rest breaks and stop at 16 minutes (30 seconds per movement).

 

TRX Plank

  • Adjust the TRX to mid calf length. Start on the ground facing away from the anchor point, on your hands and knees, with your toes in the TRX foot cradles.
  • Lift up into a hand plank position, with your elbows stacked under your shoulders. Engage your core, and do not allow your hips to sag.
  • Hold this position for 10 seconds and then return to the start position by lowering your knees to the ground.

 

TRX Chest Press

  • Adjust the TRX to the fully lengthened position. Stand facing away from the anchor point with your feet shoulder width apart.
  • Extend your arms in front of your shoulders, engage your core and begin to slowly lower your body by bending your elbows to 90 degrees.
  • Drive through your palms and fully extend your arms to return to the start position. If the TRX straps rub against your arms during the movement, raise your hands slightly to correct.*

 

TRX Squat

  • Adjust the TRX to mid length. Stand facing the anchor point with your feet hip width apart.
  • Stack your elbows under your shoulders and lower your hips down and back, keeping your weight in your heels.
  • Squeeze your glutes and drive through your heels to return to the start position. Keep your chest lifted throughout the movement.

 

TRX Hamstring Curl

  • Adjust the TRX to mid calf length. Start on the ground facing the anchor point, with your heels in the TRX foot cradles directly under the anchor point.
  • Lift your hips and pull your heels in toward your glutes, with your knees over your hips.
  • Hold and then return to the start position by extending your legs back under the anchor point. Your knees should remain slightly bent at full extension with equal tension in the TRX to avoid sawing.*

 

TRX Low Row

  • Adjust the TRX to the fully shortened position. Stand facing the anchor point, with your feet together. Your palms should be facing each other, with your arms fully extended.
  • Walk your feet toward the anchor point until you find a comfortable yet challenging angle. Bend your elbows, bringing your hands to the sides of your chest while squeezing your shoulder blades together.
  • Keep your body planked throughout the movement, and do not allow your hips to sag.*

 

 

* These are all examples of "sins" on the TRX, things that could compromise your workout and should be avoided. For more on the six TRX sins, click here.

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