SUMMER CRUNCH: 12 DAYS - 12 EXERCISES
Posted on Jun 7, 2016 5:00:00 PM
SUMMER CRUNCH: 12 DAYS - 12 EXERCISES

Check your calendar!  There are only 12 days left until the official start of summer!  If you’ve been on the ball with your training program and diet, then you’re golden.  If you’ve been slacking, then this is crunch time.  No worries, though, because we’ve got you covered either way. To celebrate the start of summer, and in the spirit of getting you ready, we put together our 12 favorite TRX exercises to make your body sizzle.

 

TRX LOW ROW

  • Adjust the straps to fully shortened

  • Stand facing the anchor point with your feet hip width apart.

  • Holding handles, bring your hands to your ribs and begin to walk towards the anchor point until you feel a squeeze in your back.

  • Lower your self down, keeping your shoulders down and back

  • Drive your elbows back, bringing hands back to ribs, squeezing for a tight plank.

 

TRX SPEED SQUAT:

  • Adjust the straps to Mid length.

  • Stand facing the anchor point with your feet hip width apart.

  • Stack your elbows underneath your shoulders with tension on the straps.

  • Lower your hips down and back, bending at the knees to 90 degrees, and keeping your head and shoulders over your hips.

  • Drive through your heels and return to standing

 

TRX MOUNTAIN CLIMBERS

  • Adjust the straps to mid-calf

  • Your body position is ground facing away from the anchor point with your toes in the foot cradles

  • Once your feet are in the straps get into a plank position.

  • Start by pulling your right leg to your chest while the left leg remains straight. Lower your right leg down then raise your left leg to your chest.

  • If your arms are already beat from all the atomic push-ups then you can complete these reps from a forearm plank position. Either way, every time you complete a rep you’ll be carving out another part of your rock’in abs!

 

TRX POWER PULL

  • Adjust the straps to Mid length.

  • Stand facing the anchor point with your feet hip width apart.

  • Working hand beside chest, free hand reaches up TRX main strap toward anchor point, drop shoulders down

  • In a circular motion, rotate free arm toward the ground while extending working arm, keep hips square

  • Drive working elbow straight back while rotating free arm up toward anchor point

 

TRX ATOMIC PUSH UP

  • Adjust the straps to Mid-calf.

  • Start in a pushup position with your feet in the foot cradles of the Suspension Trainer, directly under the anchor point, and your hands under your shoulders.

  • Brace your core and perform a pushup.

  • When you reach the top of the push up, pause for a moment and perform a TRX crunch, drawing your knees toward your chest and pikeing your hips up

 

TRX OVERHEAD SQUAT

  • Adjust the straps to Mid-length.

  • Stand facing the TRX with your hands extended over your head in the foot cradles pulling back so that there is tension on the straps.

  • With your feet shoulder-width apart and your hands still overhead, squat down until your thighs are parallel with the ground.

 

TRX SIDE PLANK (with Rotation):

  • Adjust the straps to Mid-calf.

  • Lie on left hip and forearm, with toes in foot cradles under anchor point, legs offset, top leg forward.

  • Lift hips into plank position, hold.

  • Raise right hand to the ceiling.

  • With your right hand, reach down and through the space between your planked body and the floor while rotating your torso in the same direction.

  • Perform complete set, then repeat on other arm.

 

TRX Y- FLY

  • Adjust the straps to Mid-length.

  • Stand facing the anchor point with your feet hip width apart.

  • Raise your arms overhead in a Y-position. Palms facing forward, tension on the straps

  • Lower body down and away from anchor point, Keep arms straight and body planked.

  • Pull on handles, drive knuckles back with chest lifted, return to start.


 

TRX HIP PRESS

  • Adjust the straps to Mid-calf.

  • Lay on your back with your heels in the foot cradles and your knees bent to 90 degrees, directly over your hips.

  • Press your heels down and engage your core to thrust your hips up until they are in a perfect line with your knees and shoulders.

  • Lower hips down in one slow, controlled motion to return.

 

TRX BODY SAW

  • Adjust the straps to Mid-calf.

  • Start on the ground on your forearms and knees with your feet in the foot cradles and your elbows placed under shoulders.

  • Plank up and keep your elbows directly under your shoulders.

  • Brace your core and make sure your ears, shoulders, hips, knees and ankles are all in line.

  • Slowly try to push your body away from your hands.  

  • Stop before you feel any strain on your lower back.

  • Lower your knees to the ground.


TRX LUNGE

  • Adjust the straps to Mid-length.

  • Start Stand facing away from the anchor point.

  • Adjust straps to mid-calf and place in single handle mode.

  • Place right foot in foot cradles and lower Right knee to the ground.

  • Make sure Left knee is over your foot, drive through your heels to come to standing tall.  

  • Drive hips down and back and return Right knee to ground to finish.

 

TRX SINGLE LEG SQUAT

  • Adjust the straps to Mid-length.

  • Stand facing the Suspension Trainer on your left leg holding onto each handle.

  • Keep your weight in your heels and focus on engaging your core as if you were performing a standing plank.

  • Lower your hips down and back until your knee is bent just below 90 degrees.

  • Keep your chest up, engage your core.

  • Drive through your heel and extend your hips to stand back up. Repeat on both sides.

 


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