TRX: A Beginner's Guide to Your Gym's Suspension Trainer System
http://bit.ly/2WrfIpH
The exercise: one-legged burpee
What it’s like: a next-level take on the regular version; keeping a leg lifted forces you to brace through the core when going to and from the ground.
Orientation: standing, facing away from the anchor point, right foot in single handle
Do it: At a quick pace, lower down into a push-up, chest to the floor. Push back up, engaging through the core, and return to an upright position, and then jump at the top to complete the move. Spend half of the time on this foot, and t hen switch sides to finish the 45-second period.
The exercise: the standing Y
What it’s like: a chest fly
Orientation: standing, facing the anchor point, holding the handles with an overhand grip
Do it: Start with feet at shoulder-width distance. Raise your arms above your head, forming a “Y.” Back away until there’s no slack on the straps. Shift your feet forward slightly, so your body is at an angle to the floor, maintaining a straight line from shoulders to heels. Lower your arms down in front of you as your body moves backward for one rep.
The exercise: single-leg lunge
What it’s like: a Bulgarian split squat
Orientation: standing, facing away from the anchor point, with your left foot in the handle
Do it: Lower down into a lunge. Push back to start through your heel for one rep. Do a full 45 seconds on each leg.
The exercise: kneeling rollout
What it’s like: the ab roller, with your arms above your head, which makes it way harder than the ab roller
Orientation: kneeling, facing away from the anchor point, with the straps in front of your body using an overhand grip
Do it: Engage your core, and while maintaining as straight a line as possible from your shoulders to your knees, slowly “roll out” forward, pressing your hips forward while your arms lift overhead. Squeeze the back and core to return to the starting position.
The exercise: atomic push-up
What it’s like: mountain climbers with a push-up twist
Orientation: standing, facing away from anchor in high plank position both feet in handles
Do it: Starting in your high plank, draw your knees in towards your chest, engaging through the core. Return the legs back to start, then do a push-up to complete one rep.
The exercise: TRX high knees
What it’s like: high knees, but with a TRX machine (this one isn’t complicated)
Orientation: standing, facing away from the anchor point with your hands in the handles using an overhand grip
Do it: Lean your body forward with your feet at shoulder-width distance. Begin alternating the knees toward the chest at a rapid pace.
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http://bit.ly/2WrfIpH April 2, 2019 at 08:11AM BruceDayne, Emily Abbate April 2, 2019 at 11:14AM
