🚨 16 TRX Moves for a Full-Body Workout (Part1)
1. Step Forward Lunge With T-Fly
Get off to a great start with this lunge. “This helps with upper body stability and light core activation. It’s a good way to get someone warmed up quickly,” says Dan McDonogh, a TRX personal training specialist based in San Francisco. HOW TO DO IT: Stand facing away from the anchor, extend your arms at shoulder level with palms down. Take a long step forward and open your arms to a “T” position. Drive back up by pushing through front heel and pressing into the handles. TIP: Keep light tension on the straps, by applying equal pressure. “To prevent lower back damage, make sure that your abs are engaged,” says Pete Holman, CSCS. STRAP ADJUSTMENT: Mid-length.
🚨 2. Lunge
This lower body exercise is great for runners and cyclists,” says Dan McDonogh, TRX trainer. “It helps with core stability and really works the glutes.” HOW TO DO IT: Stand facing away from the anchor with your back foot suspended in both foot cradles below the anchor point. Lower into a lunge, keeping your torso tall with both knees at 90 degrees. Drive back up by pushing through your front heel. TIP: “Be careful not to lunge forward,” says Pete Holman, CSCS. “Instead move up and down.” STRAP ADJUSTMENT: Mid-calf.
🚨 3. Hamstring Curl
This move really works the glutes, says Dan McDonogh, TRX trainer. “It’s full-body integration for the hamstrings and butt.” HOW TO DO IT: Sit on the floor facing the anchor point, place both heels in the foot cradles and roll onto your back. Lie down with your legs extended and feet directly below the anchor point. Lift your hips off the ground, drive both heels down and pull your heels toward your hips. Return to start. TIP: Keep your head on the ground and your feet parallel, says Pete Holman, CSCS. “You want to avoid “sawing,” so make sure the handles move up and down with equal pressure.” STRAP ADJUSTMENT: Mid-Calf.
🚨 4. Crossing Balance Lunge
“This lower body strengthening exercise is great for the glutes,” says Dan McDonogh, TRX trainer. HOW TO DO IT: Stand facing the anchor point, place your elbows under shoulders with palms facing each other, hands holding the straps. Center one leg to the anchor point then move the other back into a lunge crossing behind the working leg with your knee pointed toward the ankle. Drive back up by pushing through your front heel. TIP: “Slower is better with this exercise,” says McDonogh. “And it actually makes it harder.” STRAP ADJUSTMENT: Mid-Length.
🚨 5. Atomic Pushup with Crunch
“This a fully integrated upper body core-challenging movement,” says Dan McDonogh, TRX trainer. Everyone loves and hates this one at the same time. This is the one that humbles the guys.” HOW TO DO IT: Kneel facing away from the anchor point with your feet in the foot cradles, place your hands on the ground slightly wider than shoulders width and lift up to a plank position. Lower your body toward the ground by bending your elbows to 90 degrees. Press back up, lift your hips slightly and crunch, bringing your knees to your chest. TIP: Be sure to lift your hips slightly before doing the crunch. Want a challenge? “When you do the pushup and crunch, pause at the end for three seconds,” says Pete Holman, CSCS. “You’ll feel it more. Each rep is the best rep of your life.” STRAP ADJUSTMENT: Mid-Calf.