In a hurry to burn fat and build muscle? When time is tight, look to the TRX. “There are literally hundreds of movements that you can do with this highly versatile piece of equipment,” explains Muscle & Fitness Hers technical adviser Gino Caccavale. Unlike free weights, which give you moments of rest or pauses, the TRX keeps the working muscles in constant tension. Plus, you can check off your abs training without having to do any additional moves, since each exercise here engages your core while working stability and balance. Adapt the workout to your fitness level simply by changing the angle of your body—the more extreme the position, the more your muscles have to work. Try this workout, demonstrated by Queens-based NPC Bikini Competitor Melissa Trapani.WORKS: Shoulders, Core, LegsStand with left leg lifted forward, holding TRX handles with palms down. Squat deeply down on right leg while lifting left leg parallel to floor (far right).In one powerful motion, drive off your right heel to stand back up, pulling arms overhead into a Y position (near right).Do 2 sets of 15 reps per side. Tip: Keep tension on the TRX at all times by leaning back slightly.SEE ALSO:Top TRX Body-Sculpting Moves
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Per Bernal
SEATED-IN-AIR HIGH PULL
WORKS: Rear Deltoids, Core, Quadriceps Stand with feet wider than shoulder width, holding handles with arms extended at shoulder height, palms down. Lift heels and bend knees 90 degrees.Pull forward, bending arms until elbows are in line with shoulders.Slowly extend arms, keeping lower body in place with knees bent and heels lifted.Do 3 sets of 15 reps. Tip: Keep lower body as still as possible; engage from core.
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Per Bernal
CHEST PRESS KNEE TUCK
WORKS: Chest, Shoulders, Core Stand holding handles with palms down, arms extended. Walk back until body is 45 degrees to floor, heels lifted.Bend elbows 90 degrees, bringing chest forward, abs engaged.Press forward and down, extending arms, and tuck right knee toward right elbow, contracting abs. Lower leg to start and bend elbows 90 degrees. Repeat on opposite side.Do 3 sets of 15 reps per side.
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Per Bernal
CHAIR PULLUP
WORKS: Back, Shoulders, Biceps, CoreStand holding handles of TRX with arms extended, palms facing each other. Walk a couple of feet forward.Bend knees 90 degrees and lower into a squat, keeping head, neck, and shoulders aligned with hips; raise feet off the floor, hanging onto the TRX with arms extended.Keeping knees bent and abs tight, pull chest up toward handles of TRX until elbows reach ribs or as high as you can. Hold for 1 count, then slowly lower back to start and repeat.Do 2 sets of 10 reps. Tip: For beginners let your toes tap the floor before lifting your body up.
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Corbis Images
More Total-Body TRX Exercises
If time permits, round out your workout with these milti-muscle exercises. SINGLE-LEG BICEPS CURLStand with feet 6 inches apart, arms extended, palms up holding handles. Take one step forward, leaning back to create tension; extend left leg and raise it a few inches off floor. Curl palms toward shoulders, keeping upper arms high and parallel to floor. (Your pinkie should be about the height of your temples.) Straighten and repeat, keeping leg lifted. Do 2 sets of 12 reps per side. HAMSTRING CURLLower TRX so stirrups are about 2 feet off floor. Lie faceup with heels in stirrups. Push hips up into a bridge so heels come in line with shoulders. Draw heels toward glutes while pulsing navel upward. Lower back to bridge; don’t let lower back sag. Do 3 sets of 25 reps. LUNGE AND TWISTAnchor TRX handles 1 foot from floor. Stand with right foot 30 inches forward and place left foot into both stirrups with laces down; hold medicine ball. Bend right knee 90 degrees while left leg moves behind you. At bottom of lunge, twist torso to right, bringing ball over right knee. Push off right foot to return to starting position. Do 2 sets of 15 reps per side. BODY SAWAnchor TRX handles 18 inches from floor. Lie facedown with both feet in stirrups, laces down. Get into a forearm plank position. Slowly “rack” body forward, then back 6 inches, keeping back flat. Do 2 sets of 30 reps.
In a hurry to burn fat and build muscle? When time is tight, look to the TRX. “There are literally hundreds of movements that you can do with this highly versatile piece of equipment,” explains Muscle & Fitness Hers technical adviser Gino Caccavale. Unlike free weights, which give you moments of rest or pauses, the TRX keeps the working muscles in constant tension. Plus, you can check off your abs training without having to do any additional moves, since each exercise here engages your core while working stability and balance. Adapt the workout to your fitness level simply by changing the angle of your body—the more extreme the position, the more your muscles have to work. Try this workout, demonstrated by Queens-based NPC Bikini Competitor Melissa Trapani.
WORKS: Shoulders, Core, Legs
Stand with left leg lifted forward, holding TRX handles with palms down. Squat deeply down on right leg while lifting left leg parallel to floor (far right).
In one powerful motion, drive off your right heel to stand back up, pulling arms overhead into a Y position (near right).
Do 2 sets of 15 reps per side.
Tip: Keep tension on the TRX at all times by leaning back slightly.
Stand with feet wider than shoulder width, holding handles with arms extended at shoulder height, palms down. Lift heels and bend knees 90 degrees.
Pull forward, bending arms until elbows are in line with shoulders.
Slowly extend arms, keeping lower body in place with knees bent and heels lifted.
Do 3 sets of 15 reps.
Tip: Keep lower body as still as possible; engage from core.
CHEST PRESS KNEE TUCK
WORKS: Chest, Shoulders, Core
Stand holding handles with palms down, arms extended. Walk back until body is 45 degrees to floor, heels lifted.
Bend elbows 90 degrees, bringing chest forward, abs engaged.
Press forward and down, extending arms, and tuck right knee toward right elbow, contracting abs. Lower leg to start and bend elbows 90 degrees. Repeat on opposite side.
Do 3 sets of 15 reps per side.
CHAIR PULLUP
WORKS: Back, Shoulders, Biceps, Core
Stand holding handles of TRX with arms extended, palms facing each other. Walk a couple of feet forward.
Bend knees 90 degrees and lower into a squat, keeping head, neck, and shoulders aligned with hips; raise feet off the floor, hanging onto the TRX with arms extended.
Keeping knees bent and abs tight, pull chest up toward handles of TRX until elbows reach ribs or as high as you can. Hold for 1 count, then slowly lower back to start and repeat.
Do 2 sets of 10 reps.
Tip: For beginners let your toes tap the floor before lifting your body up.
More Total-Body TRX Exercises
If time permits, round out your workout with these milti-muscle exercises.
SINGLE-LEG BICEPS CURL
Stand with feet 6 inches apart, arms extended, palms up holding handles. Take one step forward, leaning back to create tension; extend left leg and raise it a few inches off floor. Curl palms toward shoulders, keeping upper arms high and parallel to floor. (Your pinkie should be about the height of your temples.) Straighten and repeat, keeping leg lifted. Do 2 sets of 12 reps per side.
HAMSTRING CURL
Lower TRX so stirrups are about 2 feet off floor. Lie faceup with heels in stirrups. Push hips up into a bridge so heels come in line with shoulders. Draw heels toward glutes while pulsing navel upward. Lower back to bridge; don’t let lower back sag. Do 3 sets of 25 reps.
LUNGE AND TWIST
Anchor TRX handles 1 foot from floor. Stand with right foot 30 inches forward and place left foot into both stirrups with laces down; hold medicine ball. Bend right knee 90 degrees while left leg moves behind you. At bottom of lunge, twist torso to right, bringing ball over right knee. Push off right foot to return to starting position. Do 2 sets of 15 reps per side.
BODY SAW
Anchor TRX handles 18 inches from floor. Lie facedown with both feet in stirrups, laces down. Get into a forearm plank position. Slowly “rack” body forward, then back 6 inches, keeping back flat. Do 2 sets of 30 reps.
