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TRX AMRAP Exercises

July 10, 2014

TRX AMRAP For a fast and furious AMRAP, it helps to be able to move quickly between exercises. Kettlebells are great for this method, but the TRX is even better. Below, you’ll find a handful of mini-AMRAP circuits that utilize the same TRX setting. This allows for minimal adjustment, but keeps your heart rate sky high. http://lifemovesstudio.com/wp-content/uploads/2014/01/TRX-side-plank3.jpg Mid-Length 1) Single Arm Row x5/side: https://www.youtube.com/watch?v=fZjzpiOJjpg Set the straps to mid-length and face towards the anchor point. Grab one handle and settle into a moderate angle. Place your other hand along your lower back and tuck your shoulder blades in by pulling them down and back. Using the arm gripping the handle, perform a strict rowing motion. With any single arm movement, you’re going to want to twist and bend – don’t let that happen.   2) Side to Side Squat Jump x10: https://www.youtube.com/watch?v=3qi0s7bINug The only change you need to make to your starting position for the squat jump is to grab the other handle. Keep a loose grip on the handles, only using them for balance if necessary. First, squat down to parallel. Now, as you explode upward into the jump portion of the movement, push your body to the left side. Repeat this motion, alternating sides with each jump. Your momentum will try to push you off balance, so pay close attention to your body position.   3) Power Pull x5/side: https://www.youtube.com/watch?v=Rr8dzQMnwoA Drop one of the handles so you’re once again in the single arm row starting position. Settle into a moderate angle and reach forward with your off hand. Now, extend the arm holding the strap and let your other arm open up, out to the side and back. As you return to the start, try to focus on activating your core and back musculature, not your arms and shoulders.   4) Twist x5/side: https://www.youtube.com/watch?v=o4gK_FvVtkQ The single handle grip that you’ve used for most of this circuit is once again the starting position for the twist. This time, however, you’re going to grip the handle with both hands. Lock your arms out and focus on keeping them as straight as possible. Push the handle to your left, rotating your torso forward at the same time. Return to the start and repeat on your right side. If you let your arms bend too much, you risk allowing your shoulders and the rest of your upper body to take over for your core. Long-Length 1) Single Leg Chest Press x5/side: https://www.youtube.com/watch?v=VNCq2r55iX8 Set the straps to – you guessed it – long-length, grab the handles, and face away from the anchor point. This is the starting position for each of the following movements, so you won’t have to stop to adjust or switch positions at any point during the circuit. Raise one leg slightly off the ground and hold it there. Keeping your body nice and straight, bend your elbows as you would in a pushup. Bring your chest to the handles, then press back to the start. 2) Standing Fallout x5: https://www.youtube.com/watch?v=eL6Zi3bEdsQ Start with a moderate angle – probably a little easier than the angle you used for the chest press. Lock your elbows and slowly allow your arms to raise upward directly in front of you. Push your body forward, letting it flatten out. When your lower back starts to feel unstable, contract your core and pull your arms down, pushing yourself back to the starting position.   3) Triceps Press x10: https://www.youtube.com/watch?v=OTr0E48QDB0 Start with the handles directly in front of your face, palms facing out, and arms locked. Slowly bring your hands toward your face, then press back to the starting position. Make sure to keep your elbows pointing straight ahead throughout the movement, and try to keep them tucked in and close to your face.   4) Chest Fly x10: https://www.youtube.com/watch?v=O8hiwPjv38s Position the handles out and in front of your chest, as you did with the single leg chest press. Instead of performing a strict press, you’re going to allow your arms to stretch out to both sides with your palms facing away from you. You’ll recognize this as the most basic “fly” movement. You can get away with a small amount of elbow bend during the motion, but don’t go crazy with it.   Mid-Calf Length 1) Atomic Close Grip Pushup x10: https://www.youtube.com/watch?v=DvNtRXiqU0Q Set the straps to mid-calf length, place your feet in the cradles, and settle into a pushup position. Before you begin, choose one of two grips: diamond or close grip (one or two hand-widths in from your usual grip). Perform a close grip pushup, and as you come back to the starting position, pull your knees to your chest. That’s one rep.   2) Body Saw x5: https://www.youtube.com/watch?v=R8QwySflzLQ Moving from the pushup, you’re already almost in the correct starting position. Drop from your hands to your elbows (plank position). Slowly push your body backward, then pull yourself forward. With each movement, check to make sure that you’re still in a solid plank position. Don’t let your back sag to the floor.   3) Runner x15/side: https://www.youtube.com/watch?v=BmMzFsWTt-4 Before you can start the runner, flip over so you’re on your back. That’s the starting position for this movement and the single leg hip press. Slip your feet back into the cradles and place your hands flat on the floor at your sides for balance. Raise your hips up into a bridge. Holding this position, bring one knee to your chest and then push it back out, then alternate sides. The runner is the opposite of a mountain climber in that you’re performing the same motion, but you’re flipped.   4) Single Leg Hip Press x5/side: https://www.youtube.com/watch?v=gqSeaCB-jMI From the runner position, take one foot out of the cradle, bend that knee, and pull your leg in towards your chest at a 90-degree angle. Now do the same with the leg in the foot cradle – that’s the starting position. Holding this knee bend throughout the movement, squeeze your glutes and raise your hips into the air. Drop back to the floor and repeat.   What You Need To Know: Each circuit features a mix of moderate to difficult movements, so make sure you’re comfortable with each before you begin. Following AMRAP style, shoot to finish as many reps as possible (completions of each circuit) in a time limit of 10 to 15 minutes. If you’re looking for a real challenge, combine all three AMRAP circuits into one big conditioning workout. Spend 10 minutes with each circuit and rest 3-4 minutes before tackling the next.

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