What You'll Need1 of 9
- A TRX, or similar suspension trainer - Something sturdy to secure the suspension trainer (like a car) Note: You want to attach the suspension trainer with the door apparatus attachment inside the car door and then close it so it is completely secure!
Exercise Number 1: Standing Back RowStep 1 2 of 9
Do four sets of 15 to 20 repetitions of this back exercise. Start standing tall, feet are about hip-width a part. Slightly lean back so your arms are completely straight in front of you. Utilize your core muscles.
Exercise Number 1: Standing Back RowStep 2 3 of 9
Now pull your body forward so your arms come directly next to you. Your elbows are bent at a 90-degree angle. Then return to the start position. Make sure there is no slack in the suspension trainer. You want the tension to always be tight so you know you are challenging your muscles throughout the full range of motion.
Exercise Number 2: Squat to Standing RowStep 1 4 of 9
You want to position yourself so that you are doing a perfect squat and stopping at a 90-degree angle. Keep feet hip-width a part, core tight and shoulders back. Imagine that you're sitting in a chair.
Exercise Number 2: Squat to Standing RowStep 2 5 of 9
When you are coming back up from the squat you are adding in a small row, just like in the first exercise. Do four sets of 15 to 20 repetitions. Remember, there is no slack in the suspension trainer, it is always tight!
Exercise Number 3: Standing Chest PressStep 1 6 of 9
Position yourself so that you are challenging your chest, biceps and shoulder muscles throughout the full range of motion. Start standing tall, then lean slightly forward.
Exercise Number 3: Standing Chest PressStep 2 7 of 9
Now start to lower down, like you are doing a push-up. When you're lowering yourself toward the ground, you want to make sure your elbows do not go past 90 degrees. If you feel that the angle is too challenging, then walk forward a tiny bit and then complete the motion. Do four sets of 15 to 20 repetitions.
Trainer's Tip8 of 9
When combining all three of these exercises, try to do them back to back for four complete sets. The first set looks like this: Do exercises one, two and three back-to-back (no rests in between each exercise). Once you complete all three moves then rest for a maximum of 60 seconds. Do this same routine three more times so you are working your entire body in each round.