The gym isn’t the only place where you can crush your strength goals. This week, TRX Coach Zack Van Wagoner is sharing a 15-minute full-body workout that you can complete in your home with the TRX Suspension Trainer.
Before you can sweat, you need to set up your TRX Suspension Trainer. Inside your home, simply toss the TRX Door Anchor over a door, then shut the door to secure it. (If you have the option of locking the door without locking yourself out, you may want to do that as well.) Next clip your TRX Suspension Trainer onto the door anchor. In less than 15 seconds, you’re ready to work.
First up: Zack takes us through a few variations of the TRX Crunch. Start with your straps adjusted to mid-calf length, then begin facing away from the anchor point with your toes in the foot cradles. Press your palms or forearms into the ground, extend your legs straight and lift into a plank. To add a crunch to that plank, simply fold your knees into your chest while continuing to keep your body suspended over the floor. When you need a break, gently drop your knees back down to the ground. If you’re a seasoned pro, try staying up for the full 40-second set, or amp up your TRX Crunch by adding an oblique twist—driving your knees to your elbow.
After 40 seconds, give yourself 20 seconds to rest and transition to the next move: a TRX Sprinter Start.
For the TRX Sprinter Start, straps should be fully-lengthened, and you’ll face away from the anchor point with the straps threaded under your arms. Keep your chest forward, and walk your feet back until your body forms a 45-degree angle with the floor. If it’s your first time using TRX, the angle may feel a little weird, but the TRX Suspension Trainer will support your body weight.
Next, pick one foot to be your planted, or forward, foot: that foot will stay connected with the floor as your other foot steps back to a lunge. Return to your neutral position—with feet standing parallel—by driving off of your forward, planted foot and activating your front quad. Once you get the hang of that movement, you can add a balance component by not letting your “free” foot touch the floor at the front of the movement. Finally, you can either speed up or add a hop to each rep for an additional challenge. After 20 seconds of burn on the first leg, switch legs and repeat on the second side for 20 seconds.
We’ll finish a TRX Single-Arm Row. Set your straps at the fully shortened length. (Pro-tip: If you want to keep the free handle from hitting the door while you work, you can thread the free handle through the triangle of the handle you’re using.) Start with the handle in your left hand, with your elbow pulled back and tight to your body.) Your palm should face inward while holding the handle. Keeping your body squared with your anchor point, extend your arms all the way straight, then drive your elbows all the way back. As you complete reps, maintain your plank, ensuring that ears, shoulders, hips, and ankles are all in one line.
When you want to increase the difficulty of your TRX Single Arm Row, turn it into a TRX Power Pull by reaching your free arm up toward the anchor point, and rotating into an opener as you lower back down. Even as you lower down, you should maintain a plank. Just like you did with the TRX Sprinter Start, complete 20 seconds on each side.
Repeat this sequence five times for five rounds, and you’ll have a full-body 15-minute workout, right in your home.