7/28/2019 Trx Core Workout (4 Exercises)

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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.

7/28/2019 Trx Core Workout (4 Exercises)

http://slidepdf.com/reader/full/trx-core-workout-4-exercises 2/3

Tip: To increase intensity, hold

small medicine ball in free hand

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.

Face anchor point with feetshoulder-width apart.

Hold both handles with righthand.

Lean back.Twist away from anchorpoint and extend left arm

outward, following line of

TRX.

Pull body toward anchorpoint with right arm, using a

rowing motion.

At same time, bring left armas high as possible along

TRX by twisting body.

Return to start position.Perform for 30 secondsalternating sides.

1T R X 

Hi   gh T  or  s oR  o t  a t i   on

Side View Start

Front View Start

Face anchor point with feet

shoulder-width apart.

Overlap hands on single handle.

Lean back.

Rotate torso by driving hands high

and to right.

Keep arms stiff and shoulders square

throughout rotation.

Return to start position.

Perform for 45 seconds alternating

sides.

2

Tip: To increase intensity, hold

small medicine ball in free hand

Face anchor point with feet

shoulder-width apart.

Hold both handles with right

Twist away from anchor

point and extend left arm

outward, following line of

Pull body toward anchorpoint with right arm, using a

At same time, bring left arm

as high as possible along

TRX by twisting body.

Return to start position.

Perform for 30 seconds

2

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 ches

level, waist level, etc.)

)LULÄ[Z! Increases rotational powe

and strength of core, hips and back.

)LULÄ[Z! Increases rotational

power and strength of core wh

strengthening lats and biceps.

TRX Power Pull

7/28/2019 Trx Core Workout (4 Exercises)

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7SHJLMLL[[VLZÄYZ[PU[VMVV[JYHKSLZ 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.

4TRX Mountain Climber

TRX Atomic push up

M a

k e y o ur b o d y y o urm

 a chi n e

3 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

)LULÄ[Z! Strengthens shoulders

and core.

TRX Plank:

Hold position by keeping core engaged.

 To increase intensity, perform on hands.

Hold for 45 seconds

Tip: To increase challenge, scissor legs open

and closed (i.e., abduct/adduct them) during

 TRX Plank 

Ma

eyo

b

yo

m

ahn

TRX Mountain Climber

TRX Crunch:

From either forearms or hands (more intense), bringknees to chest.

Do not let hips sag.Return to start position.Perform for 45 seconds

To increase challenge, scissor legs open

and closed (i.e., abduct/adduct them) during

To increase challenge, scissor legs open

and closed (i.e., abduct/adduct them) during

Plank start position for

both exercises below

TRX Push Up:

Begin with plank position above

Do a push up followed by a TRX crunch

(right)