The 4-Move TRX Abs Workout

BY: CJ Wagner, NASM-CPT

DIRECTIONS: Complete four rounds of superset 1, rest as needed, then complete four rounds of superset 2.

SUPERSET 11A) TRX Pike
Reps: 10
TRX length: Mid Calf. Place feet in the straps in the plank position.
To work the shoulder more, get into plank position on your hands. To concentrate more on your core, place your forearms on the ground. Keeping your legs and back as straight as you can, suck your belly button to your spine and raise your butt at the same time. The height you will be getting will depend on your flexibility and core strength. As your butt is raising, transfer your energy into your shoulders to stabilize your body. Once you have reached your height, lower yourself back into the plank position under control.

2A) TRX Situp
Reps: 12-16
Lie on your back and place the straps at the mid-calf position. Squeeze your stomach and rise up, resisting the urge to raise your feet out of the straps, if anything push them down. Keep your legs straight throughout the movement at the top of you touch your feet and return to starting position
*Advanced: grab a weight and hold onto to it.

SUPERSET 2
3B) Knee Tucks (knees to the outside)
Reps: 10
Be in the TRX in the pushup position, with your hands just inside shoulder width. Squeeze you core and bring your knees to the outside of your elbows once there hold for 1 second and return to the starting position

4B) Plank
Duration: as long as possible
Still having your feet in the straps drop down to your elbows or stay on your hands. Hold this position for as long as you can. Don’t drop your hips low or raise your but up to high. Once you can no longer hold that position your set is done.