Develop a bigger, stronger and more defined upper body with this 15-minute workout from celebrity fitness expert Jay Cardiello and TRX. Sometimes the hardest part about your workout is just finding time to do it. That’s why we’ve developed this super time-efficient upper-body workout for building the chest, arms and back you’ve always wanted, in the time you have.
Perform each exercise for 60 seconds with 30 seconds rest while you transition to the next exercise. Perform the entire sequence two times through for a total of 15 minutes. If you want more, check out the rest of our 15-Minute Fitness series, here.
TRX Chest Press
Stand facing away from the anchor point with the your hands holding the handles out in front of you. Brace your core and focus on holding a solid plank. Lower your chest towards your hands, and focus on moving your entire body as a plank. Stop when your hands are in line with your chest. Press yourself back up in one slow controlled movement, focus on keeping your knees, hips and shoulders in line the entire way up.
TRX Low Row
Stand facing the anchor point while holding onto the handles and lean back, keeping tension on the straps. Using your back muscles, row your body up until your hands are on the sides of your chest. Brace your core and try to move your whole body in one controlled movement.
TRX Squat Row
Stand facing the Suspension Trainer with your feet facing forward, hip-width apart, holding the handles out in front of you. Brace your core and engage your glutes and hamstrings as though you are performing a plank while standing up. Drop your hips down and back, while pushing your knees out. Then drive your hips forward to return to your standing plank. Use your back and arm muscles to row yourself up until your hands are on the sides of your chest. Lower yourself back to the start position in one slow, controlled motion.
TRX Biceps Curl
Adjust your Suspension Trainer to mid length and stand facing the anchor point with your elbows bent, just higher than shoulders. Align your pinkies with your temples and walk your feet toward the anchor point until there is a little tension in the biceps. Lower yourself down until your arms are fully extended while maintaining plank. Pull your body toward the anchor point by bringing pinkies back to your temples, elbows high, eyes on the anchor point.
TRX Triceps Press
Stand facing away from the anchor point, holding the Suspension Trainer by the handles. Keep your elbows high and in line with your shoulders. Put your hands next to your temples with your palms facing away from your body. Brace your core and focus on maintaining tension throughout your entire body. Press down into the handle, keeping everything stable except for your elbow joint, until your arms are fully extended. Lower your body down in one slow, controlled movement until your hands are back at the start position.
For more workouts from Jay Cardiello and TRX, check the rest of our 15-Minute Fitness Series.