Complete this workout one of two ways:

  1. AMRAP (As many reps as possible): 45 seconds on, 15 seconds off. Focus on powerful explosion out of movements.

  2. Slow and focused: 10 reps each exercise, 3 rounds. Focus on core engagement and alignment.

 

 

Chest Press

 

Face away from the anchor with your feet shoulder-width apart. Grab the handles with an overhand grip and extend arms in front of you at shoulder height. Lean forward so that your body is at a slight diagonal. Bend elbows and lower chest between your hands. You’ll engage your chest and arms as you push yourself back up to the start position. You can make this exercise easier or more difficult by moving your toes farther away or closer toward the anchor point. This is a great replacement for push-ups.

 

Inverted Row

 

Lie directly underneath the TRX. Bend knees and plant your feet on the floor. Reach up to grasp the handles, palms facing each other, arms fully extended, as you lift your body a few inches off the floor. Keeping them close to your sides, bend your elbows to pull torso up towards the handles until your body forms a straight line from shoulders to knees. Lower down to the starting position. You can also perform this exercise with straight legs, heels grounded to the floor, and your body at a diagonal to vary the intensity. This is a great replacement for pull-ups.

 

Biceps Curl

 

Face toward the TRX anchor point and grab one handle in each hand, palms facing toward you. Lean all the way back until your arms are extended and the strap is taut. To activate your biceps, bend elbows (without letting them drop) until hands frame your temples, slowly pulling body up as you do so. Return to start. You can make this exercise easier or more difficult by moving your heels farther away or closer toward the anchor point.

 

Y Fly

 

Stand facing the anchor with feet hip-width apart. Grasp the TRX and extend arms overhead into a “Y”, palms facing away from you. Lean back on your heels until your body forms a diagonal line, pulling your arms in and out in front of you until your palms nearly touch. Leading with hips, pull your body back up to stand, spreading arms back into a “Y” as you do. You can make this exercise easier or more difficult by moving your feet farther away or closer toward the anchor point.

 

Lunge

 

Facing away from the anchor point, place your left foot in both TRX straps, and plant your right foot firmly on the ground. Lower down into a lunge, extending the left leg behind you, without losing the bend in your back knee. Return to starting position and repeat on the other leg. You’ll feel your lower body and abs working hard throughout this movement—both to actually complete the movement and to stabilize your body. Make this exercise more challenging by adding a hop when you straighten your standing leg.

 

Pistol Squat

 

Start by holding both handles in front of your waist, elbows bent by your sides. Lift left leg out in front of you so that it’s parallel to the floor. Lower down into a squat on your right leg, extending arms in front of you at eye level. Push yourself back up to start. You’ll feel your lower body working as you lower down and push yourself back up. Make this exercise more challenging by adding a hop when you straighten your standing leg and easier by pulling harder with your arms.

 

Hamstring Curl

 

Lie faceup with arms extended by sides. Place heels in the cradles and press down to secure them. Keeping your core tight, lift hips off the floor. Pull your heels in toward hips in a smooth and controlled motion. Straighten legs back to the starting position. Watch for ‘coning’ in your abdomen.

 

Glute Bridge

 

To start, lie on your back and hook ankles in the cradles. Bring heels close to your hips until your legs form a 90-degree angle. Extend arms out beside you and lift your hips up until upper body’s at a diagonal. Lower back down to start. Watch for ‘coning’ in your abdomen.