2.

TRX Chest Press

Targets: Arms, chest
Difficulty: Beginner
How to: Forget lying down to perform the typical chest press.
Face away from the anchor with your feet shoulder-width
apart. Grab the handles with an overhand grip and extend
arms in front of you at shoulder height. Lean forward so that
your body is at a slight diagonal. Bend elbows and lower
chest between your hands. Youll engage your chest and
arms as you push yourself back up to the start position.
3. TRX Inverted Row
Targets: Biceps, lats
Difficulty: Beginner
How to: Row, row, row your way to a fitter physique. Lie
directly underneath the TRX. Bend knees and plant your feet
on the floor. Reach up to grasp the handles, palms facing
each other, arms fully extended, as you lift your body a few
inches off the floor. Keeping them close to your sides, bend
your elbows to pull torso up towards the handles until your
body forms a straight line from shoulders to knees. Lower
down to the starting position. Youll put your biceps and back
to work as you raise and lower your torso, slowly and with
control. You can also perform this exercise with straight legs,
heels grounded to the floor, and your body at a diagonal.
4. Kneeling Triceps Press
Targets: Triceps
Difficulty: Beginner
How to: Target those tris with this no-frills move. Kneel down
facing the anchor and grab the straps with an underhand
grip. Stretch arms straight out in front of you and hold them
shoulder-width apart. Bend elbows to lower your upper body
toward the floor until hands are in line with your earsthis is
when youll start to feel those triceps burn. Return to start.
5. Low Row
Targets: Back, abs, shoulders, biceps
Difficulty: Beginner
How to: This move is the key to a strong back. Grab the
handles with your palms facing one another. Lean all the way
back until weight is on your heels, arms extended out in front
of you, and body forms a diagonal. Squeeze shoulder blades
together and keep your core tight as you bend your elbows
and pull torso up to meet your hands. Lower to return to
start.
6. Single-Arm Row
Targets: Back, abs, shoulders, biceps
Difficulty: Advanced
How to: If youre a pro at the regular low row (see No. 5),
challenge yourself to the exact same movement. Except this
time around, limit rowing to one arm at a time without losing
your formand get ready to feel the burn.
7. Three-Way Row
Targets: Back, abs, shoulders, biceps
Difficulty: Intermediate
How to: If anyone knows a thing or two about sculpting rock-
solid shoulders, its superstar swimmer Natalie Coughlin. And
as it turns out, shes a fan of TRXshe even shared some of
her go-to moves, including this three-in-one exercise. This
move includes three different grips to keep your mind and
body guessing. Your plan of action: Row with your palms up
for a few reps (Natalie suggests three reps per grip), switch to
rowing with palms facing one another for a few reps, and
then turn palms down for a few reps.
8. Alligator
Targets: Shoulders, back, obliques
Difficulty: Intermediate
How to: Another of Coughlins favorite TRX moves, this
shoulder strengthener is also known as a reverse fly (though
alligator is way more catchy, if you ask us). Start facing the
anchor and grab the handles with an overhand grip. Lean
back until your body forms a diagonal line and the TRX straps
are taut. Pull body up as you pull back and up with your right
arm and back and down with left arm. Rotate torso to the
right as you do soyoull put your shoulders and back to
work as your obliques help stabilize your movements. Return
to start and repeat on the other side.
9. Triceps Extension
Targets: Triceps
Difficulty: Beginner
How to: Work those tris with this simple but challenging
move! Set yourself up like you did for the push-upfacing
away from the anchor point, feet shoulder-width apart. Grab
the handles with an overhand grip. Shift weight to the balls of
your feet as you extend arms out in front of you at eye level.
Bend elbows until hands are behind your head, elbows
framing either side of your face. Return to start. The
movement is small, but super effective, and youll fire up
your triceps with every rep.
10. Atomic Push-Up
Targets: Chest, shoulders, arms, and abs
Level: Advanced
How to: You might look a bit like a frog in motion, but youll
definitely feel the burn in your upper body and core as you
bring your knees to meet your elbows. Slip your feet into the
cradles so that the tops of feet face the floor. Lower body
down into a push-up. As you press your body back up into
plank position, bring knees in toward elbows, allowing legs to
draw apart. Hold for a few seconds and then return to start.
11. Chest Fly
Targets: Chest, arms
Difficulty: Advanced
How to: If theres any exercise that will make you feel like
you have wings, this is it. Face away from the anchor with
feet shoulder-width apart. Grab the handles with an
overhand grip and extend arms in front of you at shoulder
height. Lean forward so that your bodys at a diagonal. With
control, spread arms out to a T (but keep elbows bent) as
you lower your chest closer to the groundthis is where you
seriously activate those chest muscles. Reverse the
movement to return to start.
12. Biceps Curl
Targets: Abs and arms
Difficulty: Intermediate
How to: Face toward the TRX anchor point and grab one
handle in each hand, palms facing. Lean all the way back until
your arms are extended and the strap is taut. To activate
your biceps, bend elbows (without letting them drop) until
hands frame your temples, slowly pulling body up as you do
so. Return to startand then ask for two tickets to the gun
show, please.
13. Push-Up with Pike
Targets: Chest, shoulders, arms, abs
Difficulty: Intermediate
How to: The push-up and the pike. Completely stellar on their
own, these two movements are always better when theyre
together (we paraphrase Jack Johnson, of course). Get into
your suspended plank position, perform a pushup, and then
lift hips up into a pikeyour body should look a bit like an
upside-down V." Your abs will work overtime to bring you
up and out of this motion. Be sure to keep legs straight and
feet together throughout the movement.
14. Y Fly
Targets: Abs, biceps, back
Difficulty: Intermediate
How to: The real question is: Why not fly? Stand facing the
anchor with feet hip-width apart. Grasp the TRX and extend
arms overhead into a Y, palms facing. Lean back on your
heels until body forms a diagonal line, pulling your arms in
and out in front of you until your palms nearly touch. Leading
with hips, pull your body back up to stand, spreading arms
back into a Y as you do. Youll feel your back muscles working
as you move from the down position to the Y position,
and your abs will help you maintain stability throughout the
movement.
15. Clock Press
Targets: Abs, shoulders, back, biceps
Difficulty: Advanced
How to: Tick, tock, tick, tock: the countdown is on for a super
fit upper body, and this move gets you one step closer. Grab
the handles with an overhand grip and lean forward until
your body forms a diagonal line, weight on toes. Brace your
core and bend elbows, keeping them close to your body
youll remain in this down position throughout the
exercise. Keeping your left arm bent, extend right arm to the
side until right elbow and wrist are almost in line with
shoulderthis is when your shoulders, back, and biceps will
start to burn. Reverse the movement to return to start and
repeat with left arm. Continue alternating.
16. Power Pull
Targets: Upper back, abs, shoulders, obliques
Difficulty: Intermediate
How to: Power pulls make for powerful bodies, especially
since this move includes a rotation to fire up your abs and
obliques in addition to your upper body. Stand facing the
anchor with a wide stance. Grasp the TRX with your left hand
and hold it at chest height, left elbow high and pointing
behind body. Extend right arm so that its in line with the
TRX. As you lean back, extend your left arm and rotate torso
to the right to reach your right arm out and slightly behind
you. Reverse the movement to return to start.
17. Standing Fallout
Targets: Chest, abs, shoulders
Difficulty: Intermediate
How to: Get ready to set those abs on fire. Get yourself in the
starting position for a TRX chest press (see No. 2). Then, as
you fall forward, reach arms up until theyre in line with the
rest of your bodythis is where your abs and shoulders
really come in handy. Reverse the movement to return to
start.
18. T Deltoid Fly
Targets: Back, shoulders
Difficulty: Intermediate
How to: This moves suits our fitness needs to a "T," with a
flying motion that strengthens the upper back and sculpts
shoulders to perfection. Face the anchor, stagger your stance
(right foot should be a few inches in front of left), and grasp
one strap in each hand. Lean back so that weight is on your
left foot and the TRX straps are taut, arms extended in front
of chest. Pull against the TRX, shifting weight to your right
foot as you open your arms into a T position. Return to
start.
19. Side-Straddle Golf Swings
Targets: Back, chest, shoulders
Difficulty: Beginner
How to: While you wont exactly feel like youre golfing when
performing this move, this exercise involves a swinging
movement that challenges your upper body in a new way.
Facing the anchor point, assume a wide-leg stance and grab
one TRX handle with each hand with an overhand grip.
Keeping weight on your heels, bend forward at hips and
reach arms forward at chest height. Look forward throughout
the move. Rotate your torso, extending right arm behind you
while you extend the left arm in front of you. Reverse the
movement to repeat on the other side.
LOWER BODY
20. Lunge
Targets: Legs and abs
Difficulty: Beginner
How to: If regular lunges have become a piece of cake, up the
ante with this move. Not only does it work your lower body
like a traditional lunge, but itll also lead to better balance
and stability. Facing away from the anchor point, place your
left foot in both TRX straps, and plant your right foot firmly
on the ground. Lower down into a lunge, extending the left
leg behind you, without losing the bend in your knee. Return
to starting position and repeat on the other leg. Youll feel
your lower body and abs working hard throughout this
movementboth to actually complete the movement and to
stabilize your body.

21. Squat
Targets: Abs, quads, glutes, hamstrings
Difficulty: Beginner
How to: Regular squats are essential to build a strong lower
body. Add a TRX to the mix to help improve your form, or
even give you some stability and support (if you need it).
Start off by holding both handles in front of your waist,
elbows bent by sides. Lower down into a squat, extending
arms in front of you at eye level. Push yourself back up to
start.
MEDIA-WRAPPER-END-3
22. Hamstring Pull-In/Hamstring Curl
Targets: Thighs, glutes, hips
Difficulty: Intermediate
How to: Get your hammies in on the action! Lie faceup with
arms extended by sides. Place heels in the cradles and press
down to secure them. Keeping your core tight, lift hips off the
floor. Pull your heels in toward hips in a smooth and
controlled motion (theres no swinging here!). Straighten legs
back to the starting position.
23. Single-Leg Hamstring Pull-In/Hamstring Curl
Targets: Thighs, glutes, hips
Difficulty: Intermediate-advanced
How to: Isolate the strength-training movement to one leg at
a time, and boomyouve got a pretty killer variation on the
regular hamstring exercise. Start off as you would to perform
the hamstring pull-in (see No. 22), but instead of pulling both
heels toward your hips at the same time, alternate legs.
Isolating legs will make this move even more challenging.
24. Curtsy Lunge/Crossing Balance Lunge
Targets: Quads, glutes, calves
Difficulty: Intermediate
How to: It might have a pretty name, but this move is one
tough leg exercise. Face the anchor and grab the TRX
handles, keeping elbows bent by your sides. Raise your right
knee until thigh is parallel to the floor. Squat low,
simultaneously swinging your right leg behind and across
your body until you can place your right toes on the ground
to the left of left foot. Return to start. Youll fire up your
entire lower body as you move through this movement.
25. Lateral Lunge
Targets: Glutes, hamstrings, quads, adductors
Difficulty: Beginner
How to: Dont limit your lunges to the typical backward and
forward variety. 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 in the ground and take a
big step to the side with left leg, bending left knee as you
lower your body into a side lunge. Push back to start and
repeat on the other leg.
26. Curtsy Lunge to Lateral Lunge
Targets: Quads, glutes, calves, hamstrings, adductors
Difficulty: Advanced
How to: Challenging on their own, these two moves make an
even more powerful pair. Perform the curtsy lunge (No. 24)
immediately followed by the lateral lunge (No. 25). Nows the
time to multitask your way to fitness!
27. Single-Leg Pli
Targets: Quads, glutes, calves
Difficulty: Intermediate
How to: This moves a whole lot like the curtsy lunge, but
with an added bonus: A knee-up movement that really makes
you feel the burn throughout your legs. Start by facing the
anchor. Hold the TRX out in front of you, palms facing. Bend
your elbows and position them by your sides. Bring right
knee up in front of you, until upper leg is at a 90-degree
angle. Lower down into a squat, bringingright leg back behind
left, without letting right leg touch the ground. Reverse the
movement and return to the knee-up position.
TOTAL BODY
28. Reverse Mountain Climber
Targets: Triceps, abs, hip flexors, quads, hamstrings
Level: Intermediate
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 foot cradles. Place palms on the floor behind you
with your fingers pointed toward your feet. Lift your body off
the ground, keeping a slight bend in elbows. Bring right knee
into your chest, extend back to start, and immediately repeat
with the left knee. Alternate as quickly as you can without
losing form.
29. Suspended Plank with Abduction
Targets: Abs, hips, shoulders, obliques
Difficulty: Intermediate
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. Keep core tight and separate your
legs as wide as you can without losing your formthis is
when youre putting your hips to work. Pause for a few
seconds and return to start.
30. Squat and Fly
Targets: Quads, glutes, calves, hamstrings, hip flexors, abs,
shoulders, delts
Difficulty: Intermediate
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 yourself into a squat as you extend arms up in front of
you. Explode up to stand, spreading arms open to form an
overhead V."
31. Knee Drive/Sprinter Start
Targets: Quads, calves, glutes, outer thighs, hamstrings,
lower back, and abs
Difficulty: Intermediate-advanced
How to: For sprinter-worthy legs (ever notice how muscular
their quads are?), add this move to your routine. Youll fire
up your entire lower body and use your core strength to
stabilize yourself throughout the movement. To start, face
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 your
right thigh is parallel to the floor beneath you. Pause at the
top, and then return to start.
33. Glute Bridge
Targets: Glutes, hamstrings, back
Difficulty: Beginner
How to: If regular glute bridges are the key to a superior
posterior, then just imagine what added instability can do for
the rear view. Hint: Itll make your hamstrings and glutes
work even harder, and also pulls your back muscles into the
equation. To start, lie on your back and hook ankles in the
cradles. Bring heels close to your hips until your legs form a
90-degree angle. Extend arms out beside you and lift your
hips up until upper bodys at a diagonal. Lower back down to
start.
33. Mountain Climber
Targets: Abs, glutes, quads, hamstrings, shoulders, chest, and
upper back
Difficulty: Intermediate
How to: Walkingeven runningon air isnt just for science
fiction anymore. 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 cradles and settle into
your trusty plank position. Just as you would with your feet
on the floor, alternate between bringing each knee to your
chest, speeding up without losing control over your
movementsa much bigger challenge when your feet are
dangling in the air!
34. Single-Leg Burpee
Targets: Shoulders, chest, arms, abs, butt, legs
Level: Advanced
How to: Ah, burpees. The exercise everyone loves to hate,
now made even more challenging for some serious strong-
body benefits. To start, adjust the TRX strap so that it hangs
at mid-calf. Place your right foot in the loop behind you.
Lower your body down into plank position, but keep your
free left foot suspended in the air 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 stand.

35. Single-Leg Squat

Targets: Abs, butt, legs, and arms
Difficulty: Intermediate-advanced
How to: Since traditional single-leg squats can be struggle-
city for a lot of us, were pretty thrilled that this move
provides as much (or as little) assistance in the stabilizing
department as we might need. Start by holding both handles
in front of your waist, elbows bent by your sides. Lift left leg
out in front of you so that its parallel to the floor. Lower
down into a squat on your right leg, extending arms in front
of you at eye level. Push yourself back up to start. Youll feel
your lower body working as you lower down and push
yourself back up.
36. Spiderman Push-Up
Targets: Chest, triceps, obliques, quads, lower back,
shoulders, and core (plus, it opens up the hips)
Difficulty: Advanced
How to: Regular spiderman push-ups arent for the faint of
heart. Add in a destabilizing elementthatd be having our
feet suspended in the air behind usand weve got one
amazing shape-up move on our hands. With one foot in each
loop, start off in plank pose. Lower your body down into a
pushup, bringing the right knee to the right elbowthis is
when youre firing up your obliques. Return to start and
repeat with the left leg.
38. Squat and Row
Targets: Glutes, hamstrings, quads, upper back
Difficulty: Intermediate
How to: Another two-in-one stunner, this move combines an
excellent lower body move with a super effective upper body
exercise. Start off by holding both handles in front of your
waist, elbows bent by your sides. Lean back, extending arms
in front of you at eye level. Lower your body down into a
squat, using the TRX straps to help you keep your balance.
Push back up to start, and then pull body up and towards the
anchor as you bend your elbows and bring chest closer to
palms. Return to start.
39. Burpee to Scorpion
Targets: Shoulders, chest, arms, abs, butt, legs, obliques
Difficulty: Advanced
How to: In case youve mastered the single-leg burpee (or
youre just up for a new challenge), try this body-rocking
move. The scorpion part of this movement targets your
obliques, working to whittle your middle and build a super
strong core. With one foot hooked into the straps behind
you, perform a single-leg burpee as usual. After the push-up
portion, remain in plank position and 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.
CORE
40. Suspended Plank
Targets: Abs, obliques, shoulders
Difficulty: Beginner
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 that feet face downwards. Just as you would
with a regular plank, lift your upper body up onto forearms.
Challenge yourself to hold the position as long as you can
without compromising your form.
41. Pendulum Swing
Targets: Abs and obliques
Difficulty: Intermediate
How to: Who knew swinging around could make you break
such a sweat? Face away from the TRX, place your feet in the
cradles, and get into plank position. Keeping them together
throughout the movement, swing legs over to the left side,
bending knees toward your left elbow, engaging obliques.
Swing your legs back into plank position and then over to the
right elbow in one fluid motion. Return to plank pose.
42. Torso Rotation
Targets: Abs, obliques
Difficulty: Intermediate
How to: Spin your torso (right round) for a strong midsection.
Face the anchor point and use both hands to grab the TRX
straps. 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 your arms straight and your core
tight. Return to start and repeat on the left side.
43. Side Plank
Targets: Obliques
Difficulty: Beginner
How to: TRX + yoga = a match made in fitness heaven. Lie on
your left side and place both feet into the cradles. Stack your
elbow under shoulder, and lift yourself up into a side plank.
To make it harder, reach your free hand under your torso to
the floor behind 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.
44. Atomic Pike/Suspended Pike
Targets: Shoulders and abs
Difficulty: Intermediate
How to: Assume the position! Plank position, that is. Hook
your feet in each of the cradles and lift body up into plank
pose. Keeping legs and arms straight and core tight, lift your
hips up into an inverted V. Lower to start. Youll feel your
abs working and your shoulders struggling to hold you up as
you lower and lift your hips.
45. Crunch and Curl
Targets: Biceps, abs
Difficulty: Beginner
How to: Why not turn a crunch into a biceps exercise? With
the TRX, you totally can! Sit down facing the anchor. Grab the
handles with an underhand grip, then lie down with your
knees bent and feet flat on the floor, arms extended up in
the air front of you. Keep your core tight and lift your
shoulders and back off the floor, simultaneously curling your
hands toward your shoulders. Lower down to start.
Photos of trainer Jessi Kneeland were taken at Peak
Performance NYC.