TRX Training and Development Manager Miguel Vargas has cooked up quite the challenge for this week's installment of TRX Moves of the Week. He takes us through a head to toe workout in six moves: for the first five, you will perform 40 seconds of work, followed by only 15 seconds of recovery. The last two-minute block is a forearm plank core burner that you'll feel for days!
Starting with your TRX Suspension Trainer straps at mid-length, the first exercise is a TRX High Row. Stand facing the anchor point, holding the handle with your palms facing down and your elbows in line with your shoulders. (This will be the highest point of the row, where your forearms will meet your biceps). The timer starts with your first rep, as you extend your arms straight and lower your body.
For more support, leave your feet flat on the ground; for an extra stability challenge, pick your toes up.
Your second move is a Cycle Jump, an explosive movement that you can do with or without TRX straps. (Here, Miguel demonstrates while using the straps to add stability.) Step back into a lunge, with both knees bent at 90-degree angles. Your back knee should almost touch the ground. Primarily driving off the planted front foot—with an assist from the back toe—burst into the air. When you land, the forward and back legs should be switched.
Need to avoid impact? Just step back for alternating reverse lunges.
For the next move—the TRX Chest Press—fully lengthen your straps. Stand facing away from your anchor point with your palms facing down. As you lower into the TRX Chest Press, your elbows should come to 90-degree angles at your sides, and your body, from the crown of your head to your heels, should remain in a plank. One of the most common mistakes in this move is hinging at hips but, as Miguel says, "...your hips gotta come to the party!”
To make the TRX Chest Press more challenging, set your feet closer together, or take a step back. To make the move easier, set your feet hip-distance apart or take a step forward.
After 40 seconds of TRX Chest Presses, return your straps to mid-length and get ready for some off-strap cardio: a High Knee March. Think of the High Knee March as a hybrid of high knees and a skip. Pump your arms with your march, and bring your left hand forward when your right knee is raised, and your right hand forward when your left knee is raised. As you become more confident, pick up your pace.
Next up is a full-body favorite: the TRX Squat to Y-Fly.
Stand facing the anchor, grip the Suspension Trainer handles with your palms facing down, and lock your body in a standing plank. To increase the weight, take a step forward. To reduce it, take a step back. Keep your arms and body straight while you pull the handles overhead, so your hands reach straight up. Next, with your upper body and core engaged, drop into a squat. While you lower and raise from the squat, keep your arms straight above you without releasing your upper body tension. Once you’ve returned to the standing position, lower your arms down to chest level, and repeat.
We’re back off the straps for your fifth move, a Broad Jump to Bear Crawl. Find a large, clear space, and blast off into your long-jump forward. After you land, bring your hands to the ground for a plank, then bear-walk back to your starting point. In your bear walk, keep your hands and feet connected to the ground, with your knees hovering an inch or two above the floor.
If you don’t have the space for the broad jump, stick with the bear crawl: two steps forward and two steps back. Add a hop or tuck jump each time you return to your starting point for a cardio bonus.
For our final set, adjust your TRX Suspension Trainer to mid-calf length, and pop your toes into the straps to get into a TRX Plank superset. This set will include four 30-second exercises. Your goal is to skip rest breaks unless you really need them.
Start with your forearms planted on the ground, extend your legs straight, then lift into your plank. Your elbows should be stacked under your shoulders. Keep your hips up and at shoulders level. Need an additional challenge or distraction? Add a body saw to the move.
After 30 seconds, switch into a TRX Forearm Side Plank. Turn onto your hip to the side plank position. Double-check that you are centered with your anchor point and that your toes are lined up as if you are walking a tight rope. (If your left arm is on the ground for your side plank, your right foot should be in front for that tight rope.)
Squeeze your legs, press your planted forearm into the floor, raise your top arm to the ceiling, and lift into your TRX Side Plank. This is a tough challenge, so if you need a break, feel free to drop your lower hip to the ground, and pop back up when you're ready.
Follow that TRX Side Plank with either another TRX Forearm Plank or a standard TRX Plank on your palms. Want to add adductor activation to your plank? Extend your legs wide into a V and hold.
Finish the series with your TRX Forearm Plank on your second side, either holding your feet steady in the tight rope formation or extending them wide apart on that tight rope line before bringing them back together in the heel-toe stack.