Think about gymnasts, rock climbers, and dancers. What do these athletes all have in common?
Their sports involve supporting their own bodyweight, and they all have stunning physiques. Training with your own bodyweight is actually one of the best ways to improve your overall strength, muscle tone, flexibility, and cardiovascular capacity. That’s why I love TRX. This simple tool allows you to perform a variety of effective exercises using your own weight—and you can use it just about anywhere. Whether you’re brand new to TRX or a total pro, here’s a circuit will give you a killer total-body workout.
Perform 10 reps of each exercise. Then rest for 1 minute and repeat the circuit. Aim for 2-3 rounds.
Squat to squat jump
Start by holding the TRX straps with your arms straight in front of you. Step back a few feet so that your arms are raised forward. From here, squat down and sit back into your heels. Stand back up. Then squat down again, but this time jump straight up, using the straps to counter your weight. The squat plus jump counts as one rep. (If you have any knee issues, stick to just the squat and skip the jump).
RELATED: How to Do a Body-Weight Squat
Plank pikes
Photo: Jen Cohen
Place your feet in the TRX straps with your toes pointing down. From here, get into a plank position with your hands just below your shoulders and your core tight. To begin the movement, slowly pull your feet towards your face. Be sure to keep your legs straight the entire time. Continue moving upward until your body creates an ‘A’ shape. Hold for 1 second before lowering down back to plank position.
Push-ups
Photo: Jen Cohen
Grab both TRX handles and walk your feet forward as you lean into the strap. Make sure your body creates a straight line and your core is tight throughout the movement. Start by bringing your hands wider than shoulder width, with your arms straight. Slowly bend your arms and lower down until your chest is parallel with your hands. From here, press back up until your arms are straight again. Keep in mind, the closer to parallel your body gets to the floor, the harder the movement will be.
RELATED: Train Like a Spartan With This 4-Part Run
Reverse lunges
Photo: Jen Cohen
Hold onto the TRX straps with both arms straight and your feet together. From here, step back with your left foot and lower your left knee towards the floor. Step your left foot back up to meet your right. Repeat on your other side.
Rows
Photo: Jen Cohen
Grab both TRX handles and lean back as you walk your feet forward. Throughout the movement, be sure to keep your core tight and body in a straight line. At the beginning of this movement, your arms should be straight. From here, pull your body towards your hands while driving your elbows straight back. Hold for 1 second and then slowly lower back down until your arms are straight again. The further you walk your feet forward, the harder the movement will be.
RELATED: An 8-Move Circuit for People Who Hate Cardio
Shoulder Flys
Photo: Jen Cohen
Grab both TRX handles and lean back as you walk your feet forward. Once again, keep your core tight and body in a straight line. While keeping your arms straight, pull your hands out wide as your body comes forward. Hold for 1 second and then slowly allow your arms to come back together while lowering the body down.
Looking for more articles like this? Check out An 8 Move Circuit for People Who Hate Cardio
Jennifer Cohen is a leading fitness authority, TV personality, best-selling author, and entrepreneur. With her signature, straight-talking approach to wellness, Jennifer was the featured trainer on The CW’s Shedding for the Wedding, mentoring the contestants’ to lose hundreds of pounds before their big day, and she appears regularly on NBC’s Today Show, Extra, The Doctors and Good Morning America. Connect with Jennifer on Facebook, Twitter, G+ and on Pinterest.
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