Fitness Anywhere takes you step-by-step through a highly effective

program that delivers complete functional training of the entire core.

Not only will you look better, you will also perform better.
Tip: To increase intensity, hold a
small medicine ball in free hand
Face anchor point with feet
shoulder-width apart.
Hold both handles with right
hand.
Lean back.
Twist away from anchor
point and extend left arm
outward, following line of
TRX.
Pull body toward anchor
point with right arm, using a
rowing motion.
At same time, bring left arm
as high as possible along
TRX by twisting body.
Return to start position.
Perform for 30 seconds
alternating sides.
Face anchor point with feet
shoulder-width apart.
Hold both handles with right
hand.
Lean back.
Twist away from anchor
point and extend left arm
outward, following line of
TRX.
Pull body toward anchor
point with right arm, using a
rowing motion.
At same time, bring left arm
as high as possible along
TRX by twisting body.
Return to start position.
Perform for 30 seconds
alternating sides.
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Side View Start
Front View Start
Face anchor point with feet
shoulder-width apart.
Overlap hands on single handle.
Lean back.
Rotate torso by driving hands high
and to right.
Keep arms stiff and shoulders square
throughout rotation.
Return to start position.
Perform for 45 seconds alternating
sides.
2
Tip: To increase intensity, hold a
small medicine ball in free hand
Face anchor point with feet
shoulder-width apart.
Hold both handles with right
Twist away from anchor
point and extend left arm
outward, following line of
Pull body toward anchor
point with right arm, using a
At same time, bring left arm
as high as possible along
TRX by twisting body.
Return to start position.
Perform for 30 seconds
2
Tip: Maintain a solid base,
keeping feet planted. Add
variety by changing arm angle
at top of rotation (e.g., arms
high, as shown here, or at chest
level, waist level, etc.)
)LUL[Z! Increases rotational power
and strength of core, hips and back.
)LUL[Z! Increases rotational
power and strength of core while
strengthening lats and biceps.
TRX Power Pull
P|ace feet toes-frst |nto foot crad|es.
Assume face-down plank position with hands under
shoulders.
Do not let hips sag.
Lifting tailbone up, bring right knee as close to chest as
possible. Return to start position.
Repeat movement for 30 seconds, alternating legs.
Move at fast but controlled pace.
Tip: Maintain even pressure on foot cradles. Do not let TRX
saw back and forth. To increase intensity, pull body away
from anchor point by walking hands forward a few inches.
4
TRX Mountain Climber
TRX Atomic push up
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3
TRX Crunch:
From either forearms or hands (more intense), bring
knees to chest.
Do not let hips sag.
Return to start position.
Perform for 45 seconds
)LUL[Z! Strengthens shoulders
and core.
TRX Plank:
Hold position by keeping core engaged.
To increase intensity, perform on hands.
Hold for 45 seconds
Tip: To increase challenge, scissor legs open
and closed (i.e., abduct/adduct them) during
TRX Plank
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TRX Mountain Climber

TRX Crunch:
From either forearms or hands (more intense), bring
knees to chest.
Do not let hips sag.
Return to start position.
Perform for 45 seconds
To increase challenge, scissor legs open
and closed (i.e., abduct/adduct them) during
To increase challenge, scissor legs open
and closed (i.e., abduct/adduct them) during
Plank start position for
both exercises below
TRX Push Up:
Begin with plank position above
Do a push up followed by a TRX crunch
(right)