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.

Tip: To increase intensity, hold a 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 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.

1

TRX

High Torso R

otation

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 a 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 anchor point 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 chest level, waist level, etc.)

Benefits: Increases rotational power and strength of core, hips and back.

Benefits: Increases rotational power and strength of core whilestrengthening lats and biceps.

TRX Power Pull

Placefeettoes-firstintofootcradles.•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

Make your body your m

achine®

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•

Benefits: 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

Make your body your m

achine®

TRX Mountain Climber

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•

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)