The movement is small, but super effective, and you'll fire up your triceps with every rep. Bend elbows until hands are behind your head, elbows framing either side of your face. Shift weight to the balls of your feet as you extend arms out in front of you at eye level. How to: Work those tris with this simple but challenging move! Set yourself up like you did for the push-up-facing away from the anchor point, feet shoulder-width apart. Return to start and repeat on the other side. Rotate torso to the right as you do so-you'll put your shoulders and back to work as your obliques help stabilize your movements. Pull body up as you pull back and up with your right arm and back and down with left arm. Lean back until your body forms a diagonal line and the TRX straps are taut. Start facing the anchor and grab the handles with an overhand grip. How to: Another of Coughlin's favorite TRX moves, this shoulder strengthener is also known as a reverse fly (though "alligator" is way more catchy, if you ask us). Bend elbows to lower your upper body toward the floor until hands are in line with your ears-this is when you'll start to feel those triceps burn. Stretch arms straight out in front of you and hold them shoulder-width apart. Kneel down facing the anchor and grab the straps with an underhand grip. How to: Target those tris with this no-frills move. You'll 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. 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. Reach up to grasp the handles, palms facing each other, arms fully extended, as you lift your body a few inches off the floor. Bend knees and plant your feet on the floor. How to: Row, row, row your… way to a fitter physique. You'll engage your chest and arms as you push yourself back up to the start position.
Bend elbows and lower chest between your hands. Lean forward so that your body is at a slight diagonal. Grab the handles with an overhand grip and extend arms in front of you at shoulder height. Face away from the anchor with your feet shoulder-width apart. How to: Forget lying down to perform the typical chest press. Even better? Since the straps roll up into practically nothing, it's a take-anywhere, do-anywhere kind of workout-provided you have somewhere stable to serve as your base. Knocking our balance out of whack gives us no other option but to adjust, which means engaging the midsection and back and firing up the shoulders and hips to maintain control throughout the movement.
In general, a part of your body will be suspended above the ground or you'll be leaning into or away from the straps to create resistance and destabilization. All you have to do is anchor the TRX straps to a secure spot (think a weight machine, a door frame, or even monkey bars or a basketball hoop pole if you're getting creative) and use either your feet or hands-depending on the exercise-to hold onto the straps. Navy SEAL, the TRX (short for total-body resistance exercise) turns every exercise into a challenge for the core by using two very accessible resources: gravity and our own bodyweight.
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