TRX Core Workout

Fitness Anywhere takes you step-by-step through a highly effective program that delivers complete functional training of the entire core. Not only will you look better, you will also perform better. better.

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T  R  X  H i    g h  T   o r   s  o R   o  t   a  t  i    o n

Increases rotational power and strength of core, hips and back. Benefts:

Side View Start

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Face anchor point with feet shoulder-width apart.

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Overlap hands on single handle.

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Lean back.

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Rotate torso by driving hands high and to right.

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Front View Start

Keep arms stiff and shoulders square throughout rotation.

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Return to start position.

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Perform for 45 seconds alternating sides.

Tip: Maintain a solid base, keeping feet planted. Add variety by changing arm angle at top of rotation (e.g., arms high, as shown here, or at chest level, waist level, etc.)

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TRX Power Pull

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Face anchor point with feet shoulder-width apart. Hold both handles with right hand. Lean back.  Twist away from anchor point and extend left arm outward, following line of   TRX. Pull body toward anchor point with right arm, using a rowing motion.  At same time, bring left arm as high as possible along  TRX by twisting body. Return to start position. Perform for 30 seconds alternating sides.

Tip: To increase intensity, hold a small medicine ball in free hand

Increases rotational power and strength of core while strengthening lats and biceps. Benefts:

Plank start position for both exercises below

TRX Plank: • Hold position by keeping core engaged. •  To increase intensity, perform on hands. • Hold for 45 seconds

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TRX Atomic push up TRX Push Up: • Begin with plank position above • Do a push up followed by a TRX crunch (right)

Benefts:

Strengthens shoulders

and core. Tip: To increase challenge, scissor legs open and closed (i.e., abduct/adduct them) during  TRX Plank 

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TRX Mountain Climber • • • • • •

Placefeettoes-rstintofootcradles.

 Assume face-down plank position with hands under shoulders. Do not let hips sag. Lifting tailbone up, bring right knee as close to chest as possible. Return to start position. Repeat movement for 30 seconds, alternating legs. Move at fast but controlled pace.

Tip: Maintain even pressure on foot cradles. Do not let TRX  “saw” back and forth. To increase intensity, pull body away from anchor point by walking hands forward a few inches.

TRX Crunch: • From either forearms or hands ( more intense), bring knees to chest. • Do not let hips sag. • Return to start position. • Perform for 45 seconds

M  a k   e  y   o  u r   b   o  d   y   y   o  u r  m  a  c h  i   n  e  ®