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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.
1
TRX High Torso Rotation
Side View Start
Benefits: Increases rotational power
and strength of core, hips and back.

• Face anchor point with feet


shoulder-width apart.
• Overlap hands on single handle.
• Lean back.
• Rotate torso by driving hands high
and to right. Front View Start
• Keep arms stiff and shoulders square
throughout rotation.
• Return to start position.
• 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.)

2
TRX Power Pull

• 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

Benefits: Increases rotational


power and strength of core while
strengthening lats and biceps.
Plank start position for

Make your body your machine


both exercises below

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

3 TRX Atomic push up

TRX Push Up:


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
• Begin with plank position above
• Do a push up followed by a TRX crunch
(right)

Benefits: Strengthens shoulders


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

4
TRX Plank

TRX Mountain Climber


• Place feet toes-first 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.