How-to: It might have a pretty name, but this is one tough leg exercise. Stand facing the anchor and grab the TRX handles, keeping elbows bent by your sides. Raise right knee until thigh is parallel to the floor.

Squat low, simultaneously swinging right leg behind and across your body until you can place right toes on the floor to the left of your left foot.

The side movement engages your hip adductors, which help your glutes and quads move properly. Stand facing the anchor, feet shoulder-width apart. Hold a TRX handle in each hand in front of your waist, elbows bent by your sides. Plant right leg firmly on the floor and take a big step to the side with left leg, bending left knee as you lower your body into a side lunge.

How-to: While challenging on their own, these two moves make an even more powerful pair. Perform the curtsy lunge No. Stand facing the anchor. Hold the TRX handles out in front of you, palms facing each other.

Bend your elbows and position them by your sides. Bring right knee up in front of you, until upper leg is at a degree angle.

Lower into a squat, bringing right leg back behind left, without letting right leg touch the floor. Reverse the movement and return to the knee-up position. How-to: Thought regular mountain climbers were tough?

Try flipping your body and use your arms to hold yourself up from behind, engaging your entire body as you push through the movement. Sit underneath the TRX and hook your heels into the stirrups. Place palms on the floor behind you with fingers pointed toward feet.

Lift your body off the floor, keeping a slight bend in your elbows. Bring right knee in toward chest, extend back to the starting position, and immediately repeat with left knee. Alternate as quickly as you can without losing form.

How-to: Give a regular suspended plank a little extra push by getting your legs and hips in on the action. Get into regular suspended plank position. Pause for a few seconds before returning to the starting position. How-to: A truly excellent total-body move, this exercise will work you from your head to your toes.

Stand with legs shoulder-width apart and grasp the handles in front of you. Lower into a squat as you extend arms up in front of you.

Explode up to standing, spreading arms to form an overhead V. How-to: For sprinter-worthy legs ever notice how muscular their quads are? Stand facing the TRX anchor and grasp the handles in front of your chest. Lean forward, shifting weight to the balls of your feet until the straps become taut.

Bend your left knee in front of you. Keep core engaged and drive right knee forward until right thigh is parallel to the floor.

Pause at the top, then return to the starting position. How-to: If regular glute bridges are the key to a superior posterior, just imagine what added instability can do for the rear view. Lie on your back and place your heels in the stirrups.

Bring heels close to hips until your legs form a degree angle. Extend arms out beside you and lift hips until upper body is at a diagonal.

Lower back to the starting position. Flying through this move will get your heart rate soaring, torch some serious calories, and set your muscles on fire. Slip your feet into the stirrups and settle into your trusty plank position.

Just as you would with your feet on the floor, alternate bringing each knee to your chest. Speed up without losing control over your movements — a much bigger challenge when your feet are dangling! How-to: Ah, burpees. The exercise everyone loves to hate, made even more challenging for some serious strong-body benefits.

Adjust the TRX strap so that it hangs at mid-calf. Place your right foot in the stirrup behind you. Lower your body into plank position but keep your free left foot suspended next to right foot.

Lower into a push-up and, as you raise your torso back up, pull left foot to your chest as you return to standing. Stand facing the TRX, holding both handles in front of your waist, with elbows bent by your sides. Lower into a squat on your right leg, extending arms in front of you at eye level.

Targets: Chest, triceps, obliques, quads, lower back, shoulders, core plus, it opens up your hips. Start in plank position with one foot in each TRX stirrup. Repeat with left leg. How-to: Another two-in-one stunner, this move combines an excellent lower-body move with a super effective upper-body exercise.

Lean back, extending arms in front of you at eye level. Lower your body into a squat, using the TRX straps to help you keep your balance. Push back up to the starting position, and then pull body up and toward the anchor as you bend your elbows and bring chest closer to palms.

With one foot hooked into the stirrups behind you, perform a single-leg burpee as usual. After the push-up portion, remain in plank position. Bring your free leg under and across your body, then swing it back around to move it over and above your body.

Return to standing. How-to: For a basic but challenging way to work the TRX into your routine, pump up your planks with a little more instability. Face away from the anchor and slip your toes into the stirrups so your feet face downward.

Just as you would for a regular plank, lift your upper body onto your forearms. Challenge yourself to hold the position as long as you can without compromising your form.

How-to: Who knew swinging around could make you break such a sweat? Face away from the TRX, place your feet in the stirrups, and get into plank position.

Keeping legs together throughout the movement, swing them over to the left, bending knees toward left elbow and engaging obliques. Swing legs back into plank position and then over to the right elbow in one fluid motion. Return to plank position. How-to: Spin your torso right round for a strong midsection.

Stand facing the anchor point and grab the TRX straps with both hands. Position your legs in a wide stance and lean back until the straps are taut in front of you. As you pull your body up, twist to the right, keeping arms straight and core tight. Return to the starting position and repeat on the left side.

You can often target various areas of your body while simultaneously working your core, and most importantly, by shifting your body positioning eg: feet placement , you can adjust the load instantaneously to ensure your body is challenged.

This single apparatus allows you to switch from exercise to exercise in seconds. For questions and support, always reach out to performance sportmanitoba. Every year, Sport Manitoba Performance designs a spook-tacular workout for our athletes to complete in the weeks leading up to Halloween.

A series of spooky-themed exercises, this workout puts a fun and challenging twist on training that you can incorporate into your routine. Try it for yourself or gather your team and put your skills….

Lean back slightly and straighten the arm to lower the body. To prevent rotating the torso, move slowly until the arm is all the way straight. Pull the shoulder blade down and back to bend the elbow and pull yourself back up to the start position, elbow low, and ribcage back to the wrist.

Benefits: Strengthens arms, back, and core. Builds unilateral strength. Tip: If you want a greater core challenge, move the feet closer together. Start facing the anchor with the straps tight, arms straight, and palms up. Bend the elbows and bring the hands next to the face.

Keeping a straight spine and hips, slowly lower the body by straightening the arms and keeping palms up. Benefits: Strengthens and defines biceps, while also working core and posterior chain back side of the body. Start facing away from the anchor point holding the handles in front of you with straight arms, palms down about eye level.

Keeping a stiff standing plank position, bend the elbows forward lowering the body until the head comes between the hands. The hand should end up next to your temples or at the crown of the head. Straighten your elbows to press yourself back up to the starting position. Benefits: This exercise is unique in that it targets the triceps and core together, while the shoulders also have to stabilize.

Highly effective! Start by facing away from the anchor with the arms in front of you at chest height, elbows slightly bent and palms turned toward each other. The straps will be on either side of your neck. Start at a very light angle to keep the shoulders safe. Keeping the spine and hips straight, slowly take the arms out to the sides away from each other, lowering the plank forward.

Bring the arms together with the elbows staying slightly bent back up to the start position. Benefits: Strengthens back and shoulders while improving posture. Tip: You want to start out slowly with a small range of motion and a light angle to avoid excessive stress on the shoulders.

You can progress with a bigger range and a deeper angle as you feel safe. Start on the ground on your back with your heels in the foot cradles.

Lift your hips off the ground and bend your knees to pull your heels toward your hips, keeping the knees parallel to each other. Keep the hips high off the ground as you straighten the legs back toward the anchor. Repeat for the desired amount of reps keeping the hips off the ground.

Benefits: Strengthens hips, low back, and hamstrings together. Note: If you feel stress behind the knees during this exercise, raise the straps another 3 or 4 inches.

Start facing the anchor with your arms straight down by your hips, palms facing back, and your shoulders pulled back. Offset the feet, with the heel of the back foot raised off the ground. Keeping the arms at the sides, bend the elbows only so the body lowers back.

Stop when the elbows are at about 90 degrees, then straighten the elbows to bring the body back up to the start position, pushing the hands toward the hips or just past them.

Benefits: Strengthens upper body, grip strength, and posterior chain. Start facing away from the anchor with a light angle and both arms extended in front of you at chest height.

Have one hand turned down and the other hand turned in toward the body. Bend one elbow to bring the hand straight in toward the chest for the press and take the other arm out to the side for the fly. Press both arms together to bring the body back up. Increase the angle to make the resistance more difficult.

Start with the toes in the foot cradles in a plank position on your hands or forearms. Keeping the legs straight, lift the hips and pull the feet and head towards each other. Lower the hips back to the plank position with control.

Repeat for the desired amount of reps. Keeping the feet flexed will help! Start facing the anchor and holding on to one strap with one hand. Pull the strap in close so your wrist is next to your rib cage with the elbow down to the side.

Feet wide, twist the body toward the strap, and reach the free arm up toward the anchor. Slowly straighten the working arm, lowering the body back.

Place palms on the floor behind you with fingers pointed toward feet. Lift your body off the floor, keeping a slight bend in your elbows. Bring right knee in toward chest, extend back to the starting position, and immediately repeat with left knee.

Alternate as quickly as you can without losing form. How-to: Give a regular suspended plank a little extra push by getting your legs and hips in on the action. Get into regular suspended plank position. Pause for a few seconds before returning to the starting position.

How-to: A truly excellent total-body move, this exercise will work you from your head to your toes. Stand with legs shoulder-width apart and grasp the handles in front of you. Lower into a squat as you extend arms up in front of you.

Explode up to standing, spreading arms to form an overhead V. How-to: For sprinter-worthy legs ever notice how muscular their quads are? Stand facing the TRX anchor and grasp the handles in front of your chest.

Lean forward, shifting weight to the balls of your feet until the straps become taut. Bend your left knee in front of you. Keep core engaged and drive right knee forward until right thigh is parallel to the floor. Pause at the top, then return to the starting position. How-to: If regular glute bridges are the key to a superior posterior, just imagine what added instability can do for the rear view.

Lie on your back and place your heels in the stirrups. Bring heels close to hips until your legs form a degree angle. Extend arms out beside you and lift hips until upper body is at a diagonal. Lower back to the starting position. Flying through this move will get your heart rate soaring, torch some serious calories, and set your muscles on fire.

Slip your feet into the stirrups and settle into your trusty plank position. Just as you would with your feet on the floor, alternate bringing each knee to your chest.

Speed up without losing control over your movements — a much bigger challenge when your feet are dangling! How-to: Ah, burpees. The exercise everyone loves to hate, made even more challenging for some serious strong-body benefits. Adjust the TRX strap so that it hangs at mid-calf.

Place your right foot in the stirrup behind you. Lower your body into plank position but keep your free left foot suspended next to right foot.

Lower into a push-up and, as you raise your torso back up, pull left foot to your chest as you return to standing. Stand facing the TRX, holding both handles in front of your waist, with elbows bent by your sides.

Lower into a squat on your right leg, extending arms in front of you at eye level. Targets: Chest, triceps, obliques, quads, lower back, shoulders, core plus, it opens up your hips.

Start in plank position with one foot in each TRX stirrup. Repeat with left leg. How-to: Another two-in-one stunner, this move combines an excellent lower-body move with a super effective upper-body exercise.

Lean back, extending arms in front of you at eye level. Lower your body into a squat, using the TRX straps to help you keep your balance. Push back up to the starting position, and then pull body up and toward the anchor as you bend your elbows and bring chest closer to palms.

With one foot hooked into the stirrups behind you, perform a single-leg burpee as usual. After the push-up portion, remain in plank position. Bring your free leg under and across your body, then swing it back around to move it over and above your body.

Return to standing. How-to: For a basic but challenging way to work the TRX into your routine, pump up your planks with a little more instability.

Face away from the anchor and slip your toes into the stirrups so your feet face downward. Just as you would for a regular plank, lift your upper body onto your forearms. Challenge yourself to hold the position as long as you can without compromising your form. How-to: Who knew swinging around could make you break such a sweat?

Face away from the TRX, place your feet in the stirrups, and get into plank position. Keeping legs together throughout the movement, swing them over to the left, bending knees toward left elbow and engaging obliques. Swing legs back into plank position and then over to the right elbow in one fluid motion.

Return to plank position. How-to: Spin your torso right round for a strong midsection. Stand facing the anchor point and grab the TRX straps with both hands. Position your legs in a wide stance and lean back until the straps are taut in front of you. As you pull your body up, twist to the right, keeping arms straight and core tight.

Return to the starting position and repeat on the left side. Lie on your left side and place both feet in the stirrups. Stack your elbow under your shoulder. Lift yourself into a side plank.

To make it harder,reach your free hand under your torso to the floor behind your body. Looking for yet another variation? Try lowering your hip to the floor and raising it back up into the side plank.

Hold for a few seconds at the top, and then repeat. How-to: Assume the position! Plank position, that is. Place your feet in the stirrups and lift your body into a plank. Keeping legs and arms straight and core tight, lift your hips into an inverted V. How-to: Why not turn a crunch into a biceps exercise?

With the TRX, you totally can! Sit facing the anchor and grab the handles with an underhand grip. Lie down with your knees bent and feet flat on the floor, arms extended up in front of you.

Keep your core tight and lift your shoulders and back off the floor, simultaneously curling your hands toward your shoulders. Photos of trainer Jessi Kneeland were taken at Peak Performance NYC. The TRX Home2 System has everything you need for your at-home suspension trainer workouts, including an app that uses data to personalize your….

This minute workout utilizes a suspension trainer like TRX to transform the basic bodyweight moves you know and love to make them even more…. Grab the handles and stand straight facing the anchor with the arms bent, and elbows at your sides.

Straighten the arms to lower your body back at an angle. Keeping your back and hips straight, bend the arms to pull yourself back up, with your elbows low by your sides.

Sit on the ground below the anchor point with the straps above your head. Grabbing the handles, pull yourself up bringing the elbows to the sides and the chin higher than the hands.

Legs can stay bent with the feet on the floor, or legs can be straight for a harder option. Pro tip: Combine TRX pull-ups with other pull exercises to get a full-body workout.

Start by standing facing the anchor with the arms extended overhead in a Y shape and the body at a slight angle. Keeping the elbows almost straight, lower the arms toward the anchor to lower the body backward, stopping when the arms are in front of the chest.

Then bend the knees to drop the hips down toward the heels, keeping the back straight. Straighten the knees to bring yourself back to standing and then pull the arms overhead into the y shape.

Benefits: Improves shoulder, back, and leg strength and posture. Bend the elbows to lower the plank toward the ground. Keeping your knees straight and body stiff, straighten the elbows to push back up to the starting position. Note: This is more difficult than a traditional push-up.

Since the legs are elevated and not stable the core and upper body have more load. Standing facing the anchor with the straps tight and elbows at the sides, stand in a split stance with the front foot flat on the ground and the back foot up on the ball of the foot.

Keeping the torso tall and upright, bend and drop the back knee like you were going to propose. The front foot should stay flat as you push through the heel to stand back up straightening both legs. Complete the reps and repeat on the other side. Standing facing the anchor point with tight straps and the elbows at the sides, center the standing leg with the anchor and lift the other leg off the floor.

Drive into the heel to straighten the knee back up to the starting position. Benefits: Lower body legs and hip strength, balance, and core. Otherwise, drop straight down and try to use the straps more for balance so you gain strength in the glutes more than the quads.

Hold onto the handles facing away from the anchor point with the arms straight our in front of you, barely wider than your torso at chest height. Keeping a strong plank position in the torso, bend the elbows to lower the body toward the hands.

Straighten the elbows to press back up to the start position. Note: This is essentially a standing push-up but your angle will determine the difficulty level. Related: TRX Chest Press vs. Bench Press. Start with your toes in the foot cradles on the ground in the plank position.

Lift the hips slightly as you bend one knee in toward your chest. Straighten that leg back out to plank position and at the same time bring in the other knee.

Pull the strap tight and walk toward it holding your wrist next to your ribcage with your elbow low to your side. Keep a wide stance in the beginning and your shoulders and hips square to the anchor.

Lean back slightly and straighten the arm to lower the body. To prevent rotating the torso, move slowly until the arm is all the way straight.

Pull the shoulder blade down and back to bend the elbow and pull yourself back up to the start position, elbow low, and ribcage back to the wrist. Benefits: Strengthens arms, back, and core. Builds unilateral strength.

Tip: If you want a greater core challenge, move the feet closer together. Start facing the anchor with the straps tight, arms straight, and palms up. Bend the elbows and bring the hands next to the face. Keeping a straight spine and hips, slowly lower the body by straightening the arms and keeping palms up.

Benefits: Strengthens and defines biceps, while also working core and posterior chain back side of the body. Start facing away from the anchor point holding the handles in front of you with straight arms, palms down about eye level. Keeping a stiff standing plank position, bend the elbows forward lowering the body until the head comes between the hands.

The hand should end up next to your temples or at the crown of the head. Straighten your elbows to press yourself back up to the starting position.

How often do you use the TRX? Do you have a 1 fave piece of gym equipment? My fave at-home cardio option is definitely my beloved Peloton and my fave resistance tool is the band loop. So small, so fiery. Total body TRX circuit. TRX superset workout. TRX and kettlebell circuit.

The best TRX exercises. Great explanation of the form! Which TRX System do you have? Also, where do you have it installed specifically where in your garage? Did you use in anchored to a door ever? I love the versatility of this equipment….

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