By Chinups_and_Cupcakes | October 21, 2015

I promised you guys a workout, so here it is! We’re gonna start the workout series with the TRX Suspension Trainer this week. If you missed the post where I told you about it, click HERE. If your gym doesn’t have these, you do have the option to buy one for yourself to use at home or at the park or any other place you’d like to work out!

NOTES-

Legs: You’ll stand, feet shoulder width apart, with a hand on each handle. Step back just enough so that the ropes are taught when you sink down into the squat position (making sure you’re focusing your weight on your heels and not your toes). Push up, driving through your heels and immediately go into a calf raise. Repeat 12 times.

Since this is circuit style, you’ll complete the entire total body circuit before repeating another set of squat with calf raise.

Legs: For the lying leg curl, Lie down on the ground and put the heel of each foot in the cradle of the handle. Lift your butt and lower back off the ground and pull your knees towards your torso. You’ll feel this in the back of your legs (hamstrings). Return to start position and repeat 11 more times.

Chest: With a handle in each hand, step back and lean forward (so that the front of your body is pointing towards the ground). Make a 90 degree angle at your elbows, like you would do in the push up position. Be sure to keep your back straight, with a tight core. Complete 12 reps.

Back: This will be the opposite position of the chest press (the front of your body will be facing the ceiling). Grasping the handles, put your arms out in front of you and fall back. The closer your feet are to the anchor point of the TRX (Where it attaches to the bar, tree limb, etc… ) the more difficult it is going to be. We’re going to go from a high row, to a low row. For the high row, your going to pull so that your fist come back level with your shoulders. Make sure your pinching your shoulder blades behind you so that you’re pulling with your back and not your shoulders. You’ll then alternate to a low row, so when you pull back your fists are parallel with your ribs. Don’t forget to focus on “pinching” your shoulder blades. Alternate between high and low 6 times to complete 12 reps.

Shoulders: We’re going to stay in the row position but you may want to take a small step backward to make it a bit easier. YWT raises are a 3 step process. Y is like the position in the song YMCA. W is like the position you’d be in if you were flexing both biceps but instead of your palms facing your head, they’d be facing forward. The T position is just your arms out straight to your sides, level with your shoulders. The start of this exercise starts with your arms out in front of you, leaned back like in the row exercise but instead of pulling with your back your using your shoulders to force yourself upright. Make sure to keep your body straight and DON’T lead with your hips. Focus on the shoulder movement. Repeat the YWT 4 times at 12 reps.

Biceps: You’re going to get in the same position as you were in at the beginning of the row, but instead of pulling your elbows back, you’re going to bend them in front of you so that your palms are facing your face. This will require you to use your biceps. Repeat the bicep curl 12 times.

Triceps: You’re going to get into the push-up position. Extend your arms and fall forward until your elbows are even with your forehead. That will be the tricep extension action. Push back to the push-up position to complete the rep. Repeat 12 times.

Repeat the circuit 3 times and move on to abs!

TRX Pike: Facing the ground, place each foot in a handle and get into the plank position on your hands. Lift your hips up so that your body forms a V shape. Sink back down into the plank position and repeat as many times as possible in 30 seconds.

TRX Side Plank: Keeping both feet in the handles, lift one hand straight in the air so that you turn to your side. Hold for a moment and then rotate that arm back down, reaching under your body in a hugging type motion. Repeat for 30 seconds and then switch sides.

Complete the AB circuit twice. I hope you enjoy this one! Let me know what you think once you try it!

Until Next time…