Imagine having legs like Wonder Woman, the agility of Spider-Man and arms like a Norse god. There’s no better way to build your own “superhero body” than with this set of exercises using the TRX suspension system.
This superhero-inspired, TRX workout is for intermediate-to-advanced users, so you should be in reasonable shape for this workout, especially your core. Be sure to warm up thoroughly, including your upper and lower body.
For each exercise, perform three sets of 12 reps unless stated otherwise, and focus on using good form; incorrect form can result in lack of gains, or even injury.
Superman Squat Row
You will feel like you are flying with this exercise that challenges your core strength, joint mobility and dynamic balance.
- Grip both handles and stand facing towards the anchor point.
- Lean backwards away from the anchor point, maintaining this lean throughout the movement.
- Rise onto the balls of your feet, bend your knees and get into a deep squat. Use the cables to help row yourself upward.
- As you stand, extend your arms back to perform a row.
- Stay aligned by engaging your core muscles and don’t let your back or hips sag.
- Drop back into a squat and bring your hands back to the racked position.
Wonder Woman Squat Jumps
Squat jumps are a more advanced version of the body squat. Jumping adds a plyometric component to this already great lower body exercise that strengthens and tones your glutes, thighs and calves.
- Stand facing the anchor point with your feet shoulder width apart and grasp the TRX handles with your palms facing up.
- Your feet should be four or five feet away from an imaginary vertical line that runs from the TRX anchor point to the floor.
- Lower your body into a squat, pushing your hips back and keeping your chest up.
- Spring powerfully upward as high as possible.
- Maintain tension on the TRX straps throughout the full movement.
- Land softly on the balls of your feet and immediately drop into a squat.
Combining core strength and hip mobility, this exercise looks like the climbing mode of your friendly neighborhood wallcrawler.
- Get into a plank position with your hands on the floor and your left foot in the TRX loop.
- Keep your shoulders, back, butt and legs in a straight line by engaging your core muscles.
- Lower your body into a push-up and at the same time bring your right knee up and try to touch your right elbow.
- Straighten your arms and right leg, and get back into a plank.
- Perform this for one minute before switching legs.
Daredevil Suspended Back Lunge
Like most single-leg exercises, back lunges are great for developing dynamic balance. This version challenges your acrobatic skills by keeping your rear leg suspended throughout the movement.
- Stand facing away from the anchor point.
- Adopt a split stance with your right foot forward and your left foot in both TRX loops.
- Drop into a lunge, bending your right leg. Allow your left leg and hips to slide back as your body lowers.
- Straighten your right leg and stand up, pulling your left leg and hips forward. Repeat 12 times before switching to the other leg.
Mighty Mjolnir Power Pull
Gain the strength to lift Thor’s hammer with this hardcore upper body exercise targets your biceps, triceps and core.
- Standing facing the anchor point with your feet wider than shoulder width. Keep them planted firmly throughout the exercise.
- Grip both handles with your right hand and lean back about 30 degrees from vertical. The further back you lean, the more difficult the exercise.
- Rotate your chest and shoulders to your left, twisting through your trunk and reach for the floor with your outstretched left arm.
- Rotate your trunk left and back to the centre and bring your left arm up to touch the TRX strap.
- Use your right arm to pull yourself towards the anchor point. Keep your right elbow high and level with your right shoulder as you pull.
- Keep your body aligned in a straight line throughout the movement. Do not let your butt or hips sag.
- Keeping your body centered, straighten your right arm to return to the starting point.
Ironman Atomic Pike
This exercise not only helps build a core of steel, it develops mobility and strength in your hips and shoulders.
- Get into a plank position with your hands on the floor and your feet in the TRX loops.
- Use your abdominal muscles to pull your feet towards your head.
- Your hips will rise toward the ceiling making your body look like an inverted “V.”
- Pull your feet as close to your head as possible, then lower yourself back into a straight plank.
- Use your arms and shoulders to keep your body steady.