Independence Day is always a busy one. Parades, grilling, fireworks, and time spent with family can make sneaking in a workout a challenge. Why not bring your TRX Suspension Trainer to the park and celebrate the holiday WITH a quick workout?!
Complete each exercise for 30 seconds, with about 20 seconds transition to the next. Take a 3-minute rest after the first round, and then repeat, with an effort to increase the challenge in the second go around.
1. American Flag Front Squats
How: With the straps fully lengthened, stand facing away from the anchor point. Re-grip the handles so that the straps go underneath your armpits like a backpack. Set your active plank at a 45-degree angle on the balls of your feet. Bend both knees to 90 degrees, and then return with a straight and tight plank.
Ramp It Up: Add a Hop!
Step it Back: Only bend the knees slightly and emphasize the tight plank.
2. Hot Dog High Row
How: Fully shorten your TRX Suspension Trainer and stand facing the anchor point. Begin in an active plank with your elbows out to the side, bent at 90 degrees. Maintaining your plank, straighten your arms, and then return, engaging behind the shoulder blades.
Ramp It Up: Walk your feet closer to the anchor point.
Step it Back: Step your feet back!
3. Chest Flys for Freedom
How: With the straps fully lengthened stand facing away from the anchor point. Take a steep offset foot stance and lift the heel of the front foot. Begin in a plank position with the straps off of the arms and palms facing one another. Keeping your weight in your hands, bend the front knee as the arms open up with a slight bend in the elbows. Brace your core and drive your hands back together.
Ramp It Up: Step closer to the anchor point.
Step It Back: Walk further in front of the anchor point.
4. No Taxation without TRX (Torso) Rotation
How: With the TRX Suspension Trainer at mid length and in single handle mode, stand facing the anchor point in a planked position and a slight angle. With the arms straight and body tight, bring both arms to the left while pivoting on the feet. Return with control.
Ramp It up: Move your feet closer to the anchor point.
Step It Back: Walk further back from the anchor point and/or raise your arms slightly above your head as you rotate.
5. “Fire Cracker” TRX Clap Push-Ups
How: With the straps at mid calf length, place your toes in the foot cradles so that you are ground facing away from the anchor point. Pressing your heels back, find your active plank and lower down into a push up. Press through the ground with enough force for your hands to leave the ground, complete a clap, and return into a push-up position without breaking your plank.
Ramp It Up: Really? You need to make this one harder?
Step-It Back: Complete a regular TRX Push-up with speed (but not leaving the ground) or try the move on your knees.
6. TRX Liberty Lunges
How: Keep your straps at mid calf length. Place your left foot into both foot cradles and stand facing away from the anchor point. Bend both knees down toward the ground, with the back knee stopping 2’’ off of the mat. Brace your core, squeeze your glutes and return to a stand.
Ramp It Up: Add a hop!
Step-It Back: Try a TRX Balance Lunge.
7. Patriotic Pikes
How: With the straps still at mid calf length, place both feet into the foot cradles and begin ground facing away from the anchor point. Find an active high plank then press your hips up to the sky. Slowly lower back into the plank position.
Ramp It Up: Try a 1-legged TRX Pike-up!
Step-It Back: Simply hold a TRX High Plank
8. “Grill Out” Grappler’s Pull
How: Shorten the straps to mid length and place them into single handle mode. Standing facing the anchor point pull the handle into your sternum with your elbows out to the side. Pivoting on your feet, push the handle out to the left. Return and repeat to the right.
Ramp It Up: Move your feet closer to the anchor point.
Step It Back: Step your feet back!
9. "The British are coming!" Burpees
How: Lengthen the straps to mid calf length, place one foot into both foot cradles and begin ground facing away from the anchor point in a high plank position. Complete a push-up, tuck the free leg under the body and follow up with a TRX Lunge. Place the hands back down to the ground and end up back in a tight plank
Ramp It Up: Add a hop!
Step It Back: Complete the move without a push-up
Shana Verstegen - TRX Master Instructor with a passion for health and fitness developed at a young age, when her parents gave her a YMCA catalog of activities and asked her to check off her favorites. Now a world champion lumberjack athlete, fitness competitor, gymnast, pole vaulter and competitive runner, Shana’s passion continues to grow. Her journey has taken her through fitness competitions including Fitness America and Ms. Fitness to modeling gigs for Muscle and Fitness, Flex and Oxygen magazines. She has also been featured on ESPN, ABC Wide World of Sports and the Outdoor Life Network for her success as a three-time world champion women’s professional log roller and boom runner. Shana serves as an advocate for finding a cure to Huntington’s disease, which her mother lived with for many years.