TRX WORKOUT by Kaitlyn Ferens
If you want an incredible butt, leg and hamstring workout give this 15-minute, lower-body blast a try. Kaitlyn designed this short, super-effective TRX workout to strengthen, tone and shape your legs and lower body. Scalable to any fitness or strength level, this workout provides a challenge for everyone, whether it’s your first time on the suspension trainer or you’re a seasoned TRXer.
Perform each exercise for 60 seconds with 30 seconds rest in between. When you are finished with all five exercises, repeat the entire sequence, for a perfect 15-minute workout. For the single-leg exercises, perform the first round on one leg and the second round on the other.
TRX Hamstring Curls
Lay on your back with your heels in the foot cradles, directly under the anchorpoint. Press your heels down and brace your core to lift your hips up. Imagine your are performing a plank on your back. Use your hamstrings to bend your knees and pull your heels in toward your butt. Engage your core the entire time. Send your heels back to the start position in one slow and controlled motion.
TRX Hip Presses
Lay on your back with your heels in the foot cradles and your knees bent to 90 degrees, directly over your hips. Press your heels down and engage your core to thrust your hips up until they are in a perfect line with your knees and shoulders. Lower hips down in one slow, controlled motion to return.
Stand facing the TRX Suspension Trainer with the handles in your hands and some tension on the straps. Keep your weight in your heels and focus on engaging your core as if you were performing a standing plank. Lower your hips down and back until your knees are bent just below 90 degrees. Keep your chest up, engage your core and drive your knees out as you go down. Drive through your heels and extend your hips to stand back up.
For an extra challenge, try centering one foot with the anchor point and performing a single-leg squat. Just remember to switch sides the second time through.
TRX Mountain Climbers
Start in a push up position with your toes in the foot cradles and your hands directly under your shoulders. Brace your core and draw one knee toward your chest while keeping your other leg straight. Allow your hips to pike up a little as you reach the top of the movement. Straighten your leg and lower your hips to return to the start position. Repeat with the other leg.
Stand facing the anchor point and hold handles with your palms facing each other. Lift one leg so that your thigh is parallel to the ground and your knee is bent to 90 degrees. Drive your leg back and lunge down until the thigh of your working leg is parallel with the ground. Drive through your heel and squeeze your glutes to stand up.
Enjoy your workout!