With bikini season fast approaching, time is of the essence. That's why multitasking moves that work your entire body are great for toning and burning calories without a lot of time. By combining strength and flexibility training with cardio, TRX suspension training [1] may be just what you need to slim down fast.
TRX founder Randy Hetrick shared his five favorite shape-up moves (and even demonstrated them for us!). These moves will work your entire body, but Randy also recommends adding upper-body work with TRX rows or chest presses to create more shoulder and arm definition (watch our video on how to do TRX rows, bicep curls, and chest presses here [2]). "If you do 30 minutes, four times a week, you're looking good and burning tons of calories," Randy says. Many gyms have TRX straps that you can use; learn our TRX beginner tips here [3], then get the body-sculpting moves below.
Source: Thinkstock [4]
TRX Burpee
The TRX burpee is what Randy calls his "desert-island move"; it's a dynamic total-body move that is done quickly for major cardio.
- While standing, suspend your left foot in a TRX strap behind your body, and move forward to position your body so that your suspended leg is stretched a little but your knee is still bent.
- In a quick motion, bend your right knee and lower down into a reverse lunge; continue to lower down and place your palms shoulder-width apart in front of you.
Keep scrolling for more of the move.
Photo: Leta Shy
TRX Burpee (Continued)
- Continuing the fluid motion, extend your right leg back so it is next to your suspended left leg and you are in a plank position. Bend your elbows and lower your entire body to the ground, into a push-up.
Keep scrolling for more of the move. Photo: Leta Shy
TRX Burpee (Continued)
- Keep your palms on the ground as you hop your right leg back in front of you so you are back in a lunge position (from the first photo). Then continue through by planting your right foot firmly as you power your torso up into a leap. This completes one burpee.
- Do this burpee sequence for 30 to 60 seconds, and repeat with your left leg in the strap.
Photo: Leta Shy
TRX Crunch
Both the crunch and the pike (below) are great for targeting your abs. "It's hard to find a better belly flattener or core strengthener than these," Randy says.
- Start in a TRX plank position: face the floor and place your feet in the foot cradles with your straps under the anchor point. Point your toes to help secure your feet. Lie on your stomach and place your hands, palms flat, under your shoulders, then exhale and lift up your torso while engaging your butt and core muscles. Make sure your lower back doesn't droop, and keep a straight spine. Inhale and stay for a beat.
- As you exhale, pull your knees toward your chest while engaging your abs. Inhale and return to starting position.
- Repeat for 15 reps or for 30-60 seconds.
Photo: Leta Shy
TRX Pike
For something a little different than the crunch that works similar muscles, try the pike instead:
- Start in a TRX plank position: face the floor and place your feet in the foot cradles with your straps under the anchor point. Point your toes to help secure your feet. Lie on your stomach and place your hands, palms flat, under your shoulders, then exhale and lift up your torso while engaging your butt and core muscles. Make sure your lower back doesn't droop, and keep a straight spine. Inhale and stay for a beat.
- As you exhale, keep your abs engaged and swing your legs in, closer to your body, while lifting up your hips to the ceiling. Keep your feet together and toes pointed. Keep moving up until your hips are directly over your shoulders.
- Inhale and slowly return your body back to plank position.
- Repeat 15 times or continue for 30-60 seconds.
Photo: Leta Shy
TRX Hamstring Curl
The hamstring curl targets all major lower-body muscle groups. Add on a hip press (see the next photo) for a more difficult move.
- With your straps under the anchor point, place your feet in the loops so your heels are pressed down in the cradles and toes pointed toward the ceiling. Lie on a mat or floor in front of the straps and put your arms at your sides, palms facing down.
- Engage your core and butt, and lift your hips off the floor. Press your palms down into the floor for support. Keep your upper back on the floor.
- Exhale as you bend your knees and pull your heels toward your chest, keeping your body stable and legs together. Your torso and shoulders should remain still. Keep your knees and hips at 90 degrees.
- Inhale as you slowly straighten your legs back to starting position.
- Repeat for 15 reps or 30-60 seconds.
Photo: Leta Shy
TRX Hip Press
Add an extra step to your hamstring curl to work your butt even more. See the previous photo for illustrations on how to do the first three steps of this move:
- With your straps under the anchor point, place your feet in the loops so your heels are pressed down in the cradles and toes pointed toward the ceiling. Lie on a mat or floor in front of the straps and put your arms at your sides, palms facing down.
- Engage your core and butt and lift your hips off the floor. Press your palms down into the floor for support. Keep your upper back on the floor.
- Exhale as you bend your knees and pull your heels toward your chest, keeping your body stable and legs together. Your torso and shoulders should remain still. Keep your knees and hips at 90 degrees. Stay here for a beat.
- Exhale as you lift up your hips toward the ceiling so your body makes a diagonal line from your knees to your hips to your shoulders. Stay for a beat, then lower back down to starting position
- Repeat for 15 reps or 30-60 seconds.
Photo: Leta Shy