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The Perfect Do-Anywhere Workout

The Perfect Do-Anywhere Workout

Try a TRX for a fresh twist on your usual routine.
Getting Started

There are a lot of suspension trainers on the market and the TRX is not your only choice. The TRX is, however, our favorite. It's superlight, no problem to set up, and stores easily in any gym bag.

1/
Single-Leg
Squat

Stick your right leg out in front of you with your knee fully extended and squat as low as you can on your right leg.

Drive through your heel to come back to the starting position, keeping your core muscles tight throughout the movement.

  • Hold a TRX at 45 degrees (A).
  • Place left foot flat on floor with right leg suspended and toes pointed up.
  • Squat down on left leg, dropping slightly lower than 90 degrees (B).
  • During squat, keep right leg straight at all times.
  • Perform 20 reps, then switch legs.
2/
Back
Row

All rowing exercises need to be initiated with your lats, not your arms. Think of a crane: Your arms just work as cables - the motor is located at your shoulder blades.

If these become too easy, progress the move by setting your feet farther forward.

  • Hold handles at 45 degrees with feet slightly forward (A).
  • Perform row squeezing shoulder blades together.
  • Fully extend arms, then row back to the start. Repeat for 20 reps (B).
3/
Suspended
Crunches

These are not the crunches you've come to know and loathe.

Because your abs are working to support your body weight at rest (as well as to flex your spine), a set of suspended crunches packs twice the wallop of floor crunches.

  • Assume pushup position with core tight and hips slightly elevated.
  • Place both feet in each stirrup of the TRX approximately 18 inches off ground (A).
  • Crunch knees to chest, contracting abs
    and keeping hips elevated (don't sag) (B).
  • Extend legs and repeat for 25 reps.
4/
Chest Press To
Tricep Extension

Two moves become one for the perfect marriage of chest and triceps toning.

  • Hold handles, palms down, at shoulder height.
  • Place feet at shoulder width 45 degrees behind you (A).
  • Perform chest press, extending arms (B).
  • Bend elbows to 90 degrees, moving thumbs toward temples (C).
  • Perform a tricep extension (D).
  • Perform 12 reps of the chest and tricep combo.
5/
Bicep
Curl

Pumping iron isn't the only way to give your biceps the look you crave. Using a TRX and your body weight provides all the resistance you need for a shapely set of (mini) guns.

Keep the movement slow from start to finish to maintain the focus on your biceps.

  • Face the TRX and grab handles with palms turned upward.
  • Place feet in front, slightly forward, with the TRX at 45 degrees (A).
  • Keeping elbows high at shoulder level, curl biceps until pinkies reach temples (B).
  • Extend arms, tighten core and repeat for 15 reps.
6/
Pushup
To Pike

A test of pressing strength, core stability, and total-body coordination, the pushup to pike will help you tone your chest, triceps, and shoulders, and provides a unique training stimulus to your abs.

  • Assume pushup position with both feet in TRX stirrups (A).
  • Perform a pushup.
  • Return to plank, then raise hips upward as high as possible, leaving legs straight (B).
  • Return to plank and repeat for 15 reps.
7/
Suspended
Lunge

Nothing hammers your glutes and hamstrings like deep lunges. Placing your trail leg into the stirrups of a TRX ensures that you'll place all the stress on the front leg.

  • Start standing facing away from the TRX approximately three feet (A).
  • Place right leg in both stirrups, as shown.
  • Bend left leg to 90 degrees (B).
  • Return to standing position and repeat for 20 reps.


The TRX Workout
  • Single Leg Squat Single Leg Squat

    Single Leg Squat

    20 reps, per leg
  • Back Row Back Row

    Back Row

    20 reps
  • Suspended Crunches

    Suspended Crunches

    25 reps
  • Chest Press To Triceps Extension Chest Press To Triceps Extension

    Chest Press To Triceps Extension

    12 reps
  • Bicep Curl Bicep Curl

    Bicep Curl

    15 reps
  • Pushup To Pike Pushup To Pike

    Pushup To Pike

    15 reps
  • Suspended Lunge Suspended Lunge

    Suspended Lunge

    20 reps, each leg


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CrystalBrookeXO

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CrystalBrookeXO

Who is the fitness model featured in this article?

May 17, 2012 11:42pm | report
 
Matt C

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Matt C

Christina Vargas.

May 20, 2012 8:35pm | report
CHRISTINAVARGAS

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CHRISTINAVARGAS

Thanks Matt :0)

May 21, 2012 4:13pm | report
reeseb2

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reeseb2

I use my TRX in my workout sometimes. Great way to get a good burn in those muscles.

May 18, 2012 7:32am | report
 
seanboone

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seanboone

I also wanna know the fitness model in this article...

May 18, 2012 11:54am | report
 
levibett

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levibett

Christina Vargas

May 18, 2012 4:36pm | report
gogofit

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gogofit

I worked at TRX! Do you have a workout video? It will be nice to have other people critique your exercise quality on fitwow.com.

May 18, 2012 6:01pm | report
 
CHRISTINAVARGAS

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CHRISTINAVARGAS

I'm the fitness model :0)

http://www.facebook.com/CVargas26

May 21, 2012 6:38am | report
 
sporticus404

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sporticus404

What about faulty technique when using suspension trainer? An article in New York Times really made me scared.

Jul 26, 2013 7:58am | report
 
motivatedmeesh

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motivatedmeesh

This was a perfect total body workout to offset my usual lifting days. Suspension training is no joke.. I've got a pretty strong core and those pushups to pikes really had me struggling. Loved it! I did this two times through and hope to work my way up to three times in the next few weeks.

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Nov 11, 2013 4:08pm | report
 
Showing 1 - 10 of 10 Comments

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