Saturday, 27 September 2014

NAIL EVERY GOAL U SET: THE BEST ADVICE YOU'VE PROBABLY HEARD.

Nail Every Goal You Set: The Best Advice You've Probably Never Heard

Whatever your fitness or performance goal—lose weight, build strength, run a faster 5K, you name it—establishing the right environment for yourself is the foundation for your sustainable success.

It's so easy to fall prey to the idea that every goal has a simple, linear solution: "Losing weight equals moving more and eating less;" "toning up means lighter weights for more reps;" "running faster equates to including intervals." While there is some truth to these approaches, they're only part of the puzzle.

The Big Four

The first step on any fitness journey

Is to step back and consider the bigger picture of your environment. Your environment—all the facets of your life that impact your ability to achieve and sustain your goals and to live the life you deserve and desire—is built around four core areas: movement, nourishment, recovery, and belief.

“ Your environment is built around four core areas: movement, nourishment, recovery, and belief. ”

By taking a look at each of these, you can determine whether you’re operating in survival mode or in a thriving state. (Spoiler alert: Fitness and performance goals are not priorities for our bodies when we're in survival mode. In other words, your body doesn’t care that your mind wants to look better or lift more when you're lacking quality nutrition and restorative sleep.)

So what does survival mode look like? Unfortunately it's probably very familiar: eating on the run, not getting enough sleep, relying on coffee and energy drinks to make it through the day, not making the time to decompress, engaging in negative self-talk, and putting yourself last. Can you achieve success in an environment of these conditions? Possibly, but I’d ask: At what cost will your success come? More importantly, are you interested in making a fundamental change to your environment or just a short-term tweak that will result in a short-term gain?

On the other hand, when you’re operating in a thriving state, you wake up with ease, feeling refreshed from a restorative night's sleep. You enjoy a nourishing breakfast without feeling rushed, and you even have time to digest your food and enjoy a cup of coffee. You have a reservoir of energy—not the kind of excess energy that makes you feel jittery or anxious; rather, the kind that makes you feel vital and confident enough to deal with the demands of life. You are actively engaged in life and being "fit" has less to do with the gym specifically and more to do with how you're living your life overall. Your schedule is focused and priorities are set straight, and you’re making decisions consistent with your life values. By taking care of your body’s fundamental needs for healthy movement, quality nourishment, regenerative sleep, and a positive mindset, you are propelling yourself into an environment that gives you an edge on life.

“ Losing weight and getting in shape has everything to do with your environment and less to do with eating less and moving more. ”

Put simply, losing weight and getting in shape has everything to do with your environment and less to do with eating less and moving more. As proof, consider that research has shown a lack of sleep minimizes weight loss and can even lead to poor eating choices. Unless your body gets what it needs, you can’t expect it to give you what you want.

To determine whether you're thriving or surviving, take a closer look at your environment.

Movement (1-5)

Do you lead an active lifestyle? (Remember: It’s possible to exercise every day, yet be sedentary otherwise.)
Is your movement (whether working out, on the job, etc.) healthy and comfortable? (For example, you may perform well but struggle with aches and pains.)
Is your approach to movement comprehensive? (Do you foam roll, mobilize your joints, warm-up and cool-down efficiently?)

Nourishment (1-5)

Do you eat fresh, whole foods? (Eating restaurant food frequently is associated with weight gain and processed, packaged foods have been shown to be less healthy than whole foods. [1] [2].
Do you have a balanced approach to eating? (Diets that promote limited or excessive amounts of proteins, carbs, and fat could stress you and your body more.)
Do you rush when eating, or take time to enjoy your food? (Eating quickly has been shown to result in more calories consumed and feeling full for shorter periods of time [3].

Recovery (1-5)

Do you have high sleep quality? (Being able to fall and stay asleep, and wake up easily are important considerations.)
Do you sleep seven to eight hours per night? (Chronically sleeping less than seven hours tends to keep the body in survival mode.)
Do you have scheduled downtime? (Having time to decompress, relax, and reflect helps restore your body from the stress of life.)

Beliefs (1-5)

Do you have more self-limiting or self-affirming beliefs about yourself? (Self-limiting beliefs can make you feel like attempting positive change is too difficult, while self-affirming beliefs lead to making choices that align with what you feel is important.)
Do you have more of a “fixed” or “growth” mindset? (Fixed mindsets often lead to the path of least resistance while growth mindsets embrace new challenges. If you have a fixed mindset, you might think, "I’ve always eaten what I wanted and exercised this way so eventually this has to work." With a growth mindset, you may think, "This approach is completely different but I’m willing to give it a shot; I’m open to learning something new and I can probably grow from it.")
Are your behaviors consistent with your values? (Try to notice if, even if you value health, comfort, or your appearance, your behaviors don't support those values.)

What's the Score?

Add up your total score and divide it by 20 (the highest possible score). The resulting number is a percentage that indicates how well you’re managing your environment. For example, if your total score is 10, you’re operating at 50 percent of your potential (10 ÷ 20 = 50%). Remember, a smaller percentage just means you have plenty of opportunities for improvement. For any facet of your environment in which you scored yourself lower than a 4 or 5, jot down a few ideas about what you can do to enhance that area of your life.

Tips and Takeaways

Here are a few ideas to help you start making improvements in each facet of your environment.

Movement

Train and condition your body for life by working out to your threshold (i.e. not too intensely and not too lightly). Training “just right” at your threshold will challenge you, but not so much that you can’t sustain the effort.
Schedule time for one recreational activity each week outside of a gym.
Pay your body back with foam rolling and joint mobility exercises to improve movement, health, and comfort.

Nourishment

Prepare simple recipes ahead of time to accommodate your hectic lifestyle. This is healthy "fast food."
Consume foods from within your local environment and support local farms.
Consume real foods to help your body create authentic energy. By choosing unprocessed foods, your body can easily break these down and properly fuel yourself for the demands of your life.

Recovery

Schedule one hour of unstructured relaxation time each day.
Self-massage with a foam roller each day before bed to help you relax into sleep.
Set a "lights out" time and stick to it.

Beliefs

Focus on making ONE positive change within your environment for 30 days. ONE CHANGE ONLY.
Behave to become. Behaving yourself in accordance with your values helps build confidence. Write down what you value and every day (or every week) take a minute to re-read this list and remind you of why you’re doing what you’re doing.
Encouraging others to reach their full potential simultaneously fuels your efforts.

This piece was written by Mike Rizk, a self-proclaimed biomechanics geek, professional corrective movement therapist and coach by day, and mean hacky-sacker by night. Based out of Central Jersey, Mike gets his kicks being a father and unlocking people's hidden potential by sharing the message of being conditioned for life.

Want to put these tip into practice? Join Condition for Life's 30-Day Challenge, which includes a free workout every day during the month of June. You’ll move for just five minutes per session, but the real payoff is making a consistent, sustainable effort to prioritize your health and fitness. Plus, you’ll learn how to creatively explore movement in order to develop a greater work capacity day to day. For more info, email mike@conditionforlife.com.

One Size Doesn't Fit All: How to Find the Best Health and Fitness Routine for You

One Size Doesn't Fit All: Finding the Best Diet and Workout Plan for You

What if your success or failure in a new healthy pursuit has nothing to do with which foods you eat or the kinds of workouts you do? What if we didn't have to keep looking for the magic bullet to all this health, body, and weight stuff because all of the information we need to make healthy lifestyle changes is already available?

Most of us know what it's like to be on a health-and-fitness roller coaster. We find out about a new fitness program or diet trend from one of our friends or internet.

. We do some basic research and, between the enthusiastic testimonials and dramatic before-and-after pictures, we decide this is the thing for us. We buy new workout clothes, get fitted for new sneakers, maybe we clean out our pantries in preparation for a sugar detox. We tweet about how excited we are (#newme). We know that this is the change we’ve needed and we can’t wait to get started.

We jump in with both feet: Our all-new fitness routine and diet overhaul have us feeling great. We’re chipper. We’re happy. We’re on a mission. We’re committed. But a couple of weeks later, the number on the scale has barely budged. We look in the mirror and can’t really tell: Do I look different?

The novelty of the new lifestyle has worn off, and in the absence of the dramatic changes we were promised, it’s getting more difficult to get to the gym or wake up for that morning run. The foods we were able to limit in the beginning are more tempting than ever. Cue the ice cream, bottle (or three) of wine, and the crushing feeling of failure.

It doesn't have to be this way.

Why Diets and Training Programs Don't Always Work

Diets and training programs themselves aren't all bad, but the way they're marketed to us is the real problem. We are promised amazing, life-changing results. We are shown unbelievable examples of people who experience dramatic physical changes in almost no time at all. We are made to believe we’re buying into fail-proof plans to achieve the fit and healthy life of our dreams. If you do such-and-such just 20 minutes per day or this other thing just three times per week, you’ll lose weight, gain muscle, and become a superhero version of yourself!

Unfortunately the reality is that every training program and diet requires hard work. And a lot of it. Getting fit means working out when you don’t want to sometimes. It means committing beyond just a couple of weeks. For many people, it involves tracking food and workouts meticulously, at least in the beginning. And it’s figuring out how to become your own biggest motivator.

If we were shown people barely managing to push through the most basic of workouts, people whose weight doesn’t change several months into a program, and people struggling to let go of their favorite snack foods, would we want to jump on board? If we knew in advance about the potential headaches, lethargy, and mood swings that can result from cutting our carbohydrate intake, would we pull out our wallets to shell out for cookbooks and meal plans? It's not very likely.

Marketers do what they do best—sell us on the ultimate outcome, the dream. And when we’re a few days or weeks into a new program or diet and realize we’re not seeing the amazing results we bought into, we think it must not be for us. Self-doubt creeps in, motivation seeps out, and before we know it, we’re back to old routines.

Why One Size Does Not Fit All

It's one of the first things we learn in school: Everyone is different. And it's especially true when it comes to health and fitness. Our bodies react differently to certain types of training. Our stomachs handle different foods in a variety of ways. Some of us are excited for a workout that others dread. Unfortunately this kind of nuance tends to be absent from marketing and advertising, and we're lead to believe that a given product is just perfect for us, no matter who we are or what we need.

But if that were truly the case, we would have cracked the code to health and happiness long ago, and no one would be struggling with their weight, their health, or even their body image the way so many of us are today.

“ The best diet and the best workout program are the ones you can stick with. ”

The truth? The best diet and the best workout program are the ones you can stick with. Each of us needs to find a workout program that we can consistently do. We need to get our bodies adapted to moving every single day. And we each need to find a way of eating healthy that works well within our lifestyle day in and day out.

4 Simple Steps to Decide What's Right for You

To become healthier as individuals and as a society we need to become people who try different things, listen to our bodies, and find positive lifestyle changes that we can stick with for the long haul. There's no such thing as one-size-fits-all in the health and fitness world. There's only what works for us as individuals. It might not be easy. (It won't.) But it will be worth it.

So, how do we figure out which diet and/or workout routine will truly will help us feel healthy and happy for the long haul? Start by asking yourself these questions:

1. Do I enjoy it? You don’t have to be over-the-top obsessed, but you have to enjoy it enough to push past the resistance your mind will give you after the novelty of it wears off. The opposite question to ask is, “Do I dread it?” If so, it’s not the program or diet for you.

2. Is it sustainable? We all have different schedules. An exec working 70 hours per week is going to have different availability than a college student with a light class load. Even if you love what you’re doing, the time commitment has to be sustainable, or else you’ll burn out. Chopping veggies for 30 minutes every day or lifting weights for an hour might not be right for you. Start with a time commitment that's without-a-doubt manageable. You can always add in additional time later.

3. Is there a community of like-minded people to support me? This doesn’t have to be a physical, in-person community, but you should have access to some sort of community. Maybe you really enjoy bodybuilding but love working out alone with your headphones on. Perfect. There are hundreds of bodybuilding forums online where you can learn from and support other people pursuing a common goal. Without this kind of support, you can feel very isolated, and it’s easier to quit when you feel like you’re going it alone.

The same goes for diet. You will benefit from a community of people eating the same way and providing recipes, ideas, and support to keep you motivated.

4. Is it working? Check your progress after two months or so by re-testing a workout you did at the very beginning of your program: Can you complete it faster? Are you lifting heavier weights or doing more reps? You can also measure physical markers like body measurements and weight or cholesterol, blood pressure, etc.

By accepting that finding the right health and fitness program will involve trial and error and that whatever you settle on will take some hard work, you'll bring yourself one step closer to the lifestyle that helps you be the best version of you.

33 Resistance Band Exercises You Can Do Anywhere

the band Resistance bands are a great addition to any strength training routine or rehabilitation program and come in a variety of sizes, lengths, and strengths [1] [2]. This portable exercise equipment is also easily stored, making it perfect for home use, hotel workouts, or when you’re tight on space at the gym. Just like free weights, exercise bands come in a range of resistance levels, from highly stretchable to heavy-duty strength. The most common types of bands include tube bands with handles, loop bands (aka giant rubber bands), and therapy bands. (When in doubt, a fitness professional can help determine which band is right for you, depending on your fitness level and specific workout plan). For most exercises, try aiming for 8-25 reps for 2-3 sets per exercise. And don’t miss our sample workout suggested at the very end. Ready, set, streeetch!

Bend, (Don’t) Snap! — The Moves

Lower Body

1. Front Squat. Squat like you mean it. Stand on a tube band with the feet slightly wider than your shoulders and center of the band between the feet. Holding a handle in each hand, bring the top of the band over each shoulder, securing the band in place by crossing your arms at your chest. Sit straight down, chest up, abs firm, pressing your knees out over your toes. Rise back up to start position and repeat for 8-12 reps.

2. Leg Extension. Kick it up a notch with this quad-builder. Anchor the loop band in a low position on a support, looping the other end around your ankle with the band positioned behind you. Step away from the anchor to create tension on the band, and position feet hip-width apart. Shift your weight to the left foot, and lift the right leg from the floor. Extend the knee until it straightens out in front of you. Slowly return your leg to starting position and repeat for 8-12 reps before switching legs.

3. Prone (Lying) Leg Curl. Lie belly down and loop a band around your right ankle, anchoring the other end to a door or support.

scooth way from the anchor to create tension. Tighten your core and bend your leg at the knee, bringing your heel toward your glutes as far as you can comfortably go. Slowly return your leg to starting position and repeat for10-15 reps, then switch sides.

4. Standing Adductor. Anchor your loop band at ankle height to a support and stand with your left side facing the support, wrapping the free end around your right (outer) ankle. Stand perpendicular to the band and step away from the support to create some tension (the good kind, of course). From a wide stance, get into a quarter squat or an athletic stance, and then sweep your working ankle across your body past your standing leg, squeezing your thighs together. Slowly return to starting position and repeat for 12-15 reps before switching sides.

5. Supinated Clamshell. Feeling a bit clammy? Loop a band around your legs just above your knees. Lie on your back with hips and knees flexed to 90 degrees. Pull the knees apart while contracting your glutes for 2-3 seconds. Slowly return to starting position and repeat, aiming for 10-12 total reps.

6. Plantar Flexion (Ankle Flexion). Take a load off for this one. Secure a loop or therapy band around an anchor (like the leg of a coffee table or chair), and sit with one leg straight out, wrapping the other end of the loop around the top of your foot. Lean back, supporting your weight on your hands, and flex your foot forward until you feel a good stretch in your shin. In a controlled movement, bring your toes back up, flexing them toward your knee as far as comfortable. Slowly return to starting position and go for 10-12 reps on each side.

7. Standing Abduction. This one’s a bit of a balancing act. Anchor your loop band at ankle height, and stand with your left side toward the anchor. Attach the free end to your outside ankle and step out to create tension on the band. Move your supporting leg back so your foot is elevated from the floor, lift your working leg up, slowly bringing your looped foot out to the side, contracting your outer glutes. If you feel wobbly, grab a support (like the wall or the back of a chair). Lower back down to starting position and repeat for 15-20 reps on each side.

8. Glute Bridge. Salute those glutes! Tie a band around your legs right above your knees. Lie on your back with your feet on the floor, bending your knees to 90 degrees. Rise up with your hips until your shoulders, hips and knees align, contracting your glutes through the entire movement. Slowly lower down and bridge back up for 15-20 bridges.

9. Seated Abduction. Move over, Susan Summers! To really show those thighs who’s boss, sit at the edge of a chair or bench and tie a loop band around both legs, just above the knees. Place your feet slightly wider than your shoulders. Slowly press your knees out, turning your feet in as your legs move apart. Hold for two seconds, and then bring your knees back together. Aim for 15-20 reps.

10. Lateral Band Walk. Don’t sidestep these side steps! Step into a loop band or tie a therapy band around the lower legs, just above both ankles. Place your feet shoulder-width apart to create tension on the band. From a half-squat position, shift your weight to the left side, stepping sideways with the right leg. Move the standing leg slightly in, but keep the band taught. Continue in this walking fashion, repeating for 8-10 steps before heading back the other way.

Back

11. Bent Over Row. You can do it, put your back into it. Stand over the center of the band with feet shoulder-width apart. Bend slightly at the knees and hinge at the waist, keeping your hips back. Grasp each handle with hands facing the outside of your knees. With elbows bent, pull the band up toward your hips, squeezing your shoulder blades together until your elbows form a 90-degree angle. Lower and row for 10-12 reps.

12. Seated Row. Take a seat, but don’t get too cozy. With legs extended, place the center of the band behind the soles of your feet. Grab the band with both hands, arms extended and palms facing each other. Sitting nice and tall, bend at the elbow and pull the band toward your core, squeezing your shoulder blades together. Slowly return to starting position and repeat for 10-12 reps.

13. Lying Pullover. No, this doesn’t involve pulling the covers over your head. For this effective pec and lat exercise, anchor the tube band in a low position. Next, lie on your back, grabbing the free end of the band with both hands, stretching arms straight out overhead. With elbows slightly bent, pull the band overhead, crossing your torso until the handle reaches your knees. Slowly return to starting position and keep it up for 8-10 reps.

14. Pull Apart. Stand with knees slightly bent, feet shoulder-width apart. Grip the middle section of the band with both hands at shoulder level with palms facing down. Keeping your arms straight, pull the band out and back until your shoulder blades contract. Slowly return to starting position and stretch, squeeze, and release for 8-10 reps.

15. Lat Pulldown. Ready to work the upper back? Anchor the band overhead to a horizontal bar (or even a sturdy tree limb), pulling the free ends down at your sides. Kneel facing the anchor so the bands are positioned in front of you, gripping each end with arms extended overhead and hands slightly wider than shoulder-width. Bending the elbows, pull the band down toward the floor while contracting your back muscles. Once the hands reach your shoulders, slowly raise them back to the starting position and rock out 10-12 reps.

Chest

16. Push-Up. Level up those push-ups with bands. Get in plank position, draping the resistance band across your low back. Loop the ends of the band through each thumb, and place your hands on the ground in starting position — body facedown on the ground. Contract your glutes and abs, and push straight up until your arms fully extend. Lower back down, chest to the floor, and see what you’ve got for 5-20 reps (depending on your strength).

17. Standing Chest Press. Anchor the tube band on a cable column or sturdy support at chest height. Grab each handle with your back to the band. Step forward to reduce slack, positioning your hands at chest height. With elbows up and palms facing down, press the band straight out in front of you until your arms reach full extension, and squeeze those chest muscles. Return to starting position and press on for 12-15 reps.

18. Incline Chest Press. Next up: The upper chest muscles! In a right forward lunge position, place the middle of your band beneath your back foot. Grabbing a handle in each hand, bring the band to shoulder level. Press the bands upward straight over your chest like a rainbow until the arms fully extend. Lower back down and repeat for 10-12 reps.

19. Bench Press. No barbell? No problem! Anchor a tube band on the bench legs, and lie on the bench, face up. Grabbing a handle in each hand. position them at shoulder height (so your thumbs touch the front of your shoulders). Extend the arms straight up overhead to full extension, moving your hands toward each other at the top. Lower back down and repeat for 10-12 reps.

Shoulders

20. Overhead Press. Stand over the center of a tube band with feet shoulder-width apart. Grip each handle, positioning your hands at shoulder level with palms facing each other so your thumbs touch your shoulders. Press straight up, rotating your palms forward as you fully extend your arms. Lower back down slowly and repeat for 8-10 reps.

21. Lateral Raise. Build bolder shoulders with this isolation move. Stand with feet positioned over the center of a tube band, shoulder-width apart. Grip each handle with arms down at your side and palms facing in. Bending your elbows ever so slightly, raise your arms straight out to the side to shoulder-level. Slowly lower back down and go for a total of 8-10 reps.

22. Forward Raise. To hit the front of the shoulders, stand on the middle of the band with feet shoulder-width apart and grip each handle at your sides with palms facing in. Next, without locking your elbows, bring your right arm straight out in front of you to shoulder height. Slowly lower back down and raise the roof for 8-12 reps before switching arms.

23. Upright Row. Stand proud as you target your traps. With feet positioned over the center of the band, shoulder-width apart, grip each handle and position them with palms facing each other just in front of your thighs. Pull the band straight up the front of your body to shoulder-level, keeping your elbows bent and positioned in a high “V.” Slowly lower back down to starting position and keep rowing for 10-12 reps.

24. Bent Over Rear Delt Fly. Target the whole shoulder with this fierce move. Sit at the edge of a chair or bench, positioning your feet over the middle of the band. Cross the band at your knees, grabbing each handle with palms facing each other. Bend forward at the waist, back straight, and raise your arms straight out to your sides until the band reaches shoulder level. Lower back to starting position and fly away with 10-12 reps.

Arms

25. Standing Double Bicep Curl. Stand with feet shoulder-width apart with your feet placed over the middle of the band. Grab a handle in each hand, starting with your arms down at your sides. With palms facing in front of you, pull your arms toward your shoulders by bending at the elbow until you get a good bicep contraction. Slowly lower back down and go for a total of 12-15 curls.

26. Concentration Curl. Want to really get ready for the gun show? Start in a forward lunge position, right leg in front, and place the middle of the band under the right foot. Grasp one end of the loop band with your right band, resting your elbow on the inside of your knee (to target those biceps a little deeper). With palm facing away from your knee, curl the band up toward your shoulder, squeezing your biceps at the top. Slowly lower back down and repeat for 8-10 reps before switching sides.

27. Tricep Kickback. Kick back and relax. Just kidding! Stand in a forward lunge position with your right foot in front, positioned over the center of the band. Holding each end of the band, position your arms at your sides with palms facing behind you. Bend at the elbows (keeping them tucked by your sides) until your forearms are parallel to the floor. Next, press down the arms, pushing the band behind your body until the arms fully extend. Lower back down and repeat for 8-10 reps.

28. Overhead Triceps Extension. Sit on a chair or bench, placing the center of a tube band beneath your glutes. Grab a handle in each hand, and stretch your arms up, bending your elbows so that your hands are positioned behind your neck. With palms toward the ceiling, press your arms straight up until they fully extend. Lower back down and repeat for 10-12 reps before switching sides.

Core

29. Woodchoppers. Be an ax man (or woman) in training with this great core move. Anchor the loop or tube band toward the top of a cable column or support. With your right side to the support, grab the free end of the band with your arms stretched out overhead. In one smooth motion, pull the band down and across your body to the front of your knees while rotating your right hip and pivoting your back foot. Slowly return to starting position and repeat for 8-10 reps on each side.

30. Anti-Rotation Band Walkouts. Know when to walk away. Anchor a loop or tube band on a cable column or support positioned slightly below your chest. Grasping the free end, create tension on the band and squat to an athletic stance. Holding the band with both hands straight out in front of your chest, keeping your core tight, step laterally until the band is too tense to go any further. Slow and controlled, move back toward the column to starting position. Repeat for 6-8 reps on each side.

31. Russian Twist. Not your vodka with a twist. Sit on the floor with legs extended, wrapping the center of the band around the bottom of your feet. Hold the free ends in each hand. Slightly bend your knees, keeping your feet on the floor, and lean back at a 45-degree angle. Rotate the band right by bringing your left hand across your body and your right hand down by your right hip. Contracting your oblique muscles, bring the band toward your right hip while keeping your middle and low back neutral. Return to starting position and rotate left then right for a total of 10-12 reps on each side.

32. Kneeling Crunch. Attach the band to a high anchor (such as the top of a door or cable column) and kneel down, grabbing each side of the band. Extend the elbows out at shoulder-level, engage your abdominals, and crunch down toward your hips while contracting your abs. Slowly return to starting position and repeat for 10-12 reps.

33. Reverse Crunch. Ready to put it in reverse? Anchor the band in a low mount position. Lie on your back, bending your knees to form a 90-degree angle. Wrap the band around the tops of both feet and scoot back enough to create tension the band. Abs tight and back flat, pull your knees toward your shoulders, contracting your abdominal muscles. Slowly return to starting position and repeat for 12-15 reps.

The Workout

Ready to put it all together? Check out this sample workout that'll work the whole body in 30 minutes or less!

Graphic by Shannon Orcutt

Insanely Effective TRX Exercises

It’s time to ditch the dumbbells, kick the kettlebells, and forget about those weight-training machines. OK, maybe not permanently, but at least long enough to add something new to your fitness routine: TRX training techniques.

Invented by a former U.S. Navy SEAL, the TRX (short for total-body resistance exercise) turns every exercise into a challenge for the core by using two very accessible resources: gravity and our own bodyweight. All you have to do is anchor the TRX straps to a secure spot (think a weight machine, a door frame, or even monkey bars or a basketball hoop pole if you’re getting creative) and use either your feet or hands—depending on the exercise—to hold onto the straps.

In general, a part of your body will be suspended above the ground or you’ll be leaning into or away from the straps to create resistance and destabilization. Knocking our balance out of whack gives us no other option but to adjust, which means engaging the midsection and back and firing up the shoulders and hips to maintain control throughout the movement. Even better? Since the straps roll up into practically nothing, it’s a take-anywhere, do-anywhere kind of workout—provided you have somewhere stable to serve as your base.

Ready to hang tough—and build SEAL-worthy strength? Give these 45 TRX moves a try!

UPPER BODY

1. TRX Push-Up
Targets: Shoulders, chest, arms
Difficulty: Beginner
How to: Here’s how you pump up the plain ol’ push-up. To start, hook toes through the TRX straps so that the tops of your feet face the floor. Lift your body up so that weight rests on the palms of your hands. Keeping core tight, bend elbows to lower your chest between hands. You’ll feel your chest and shoulders working as you press back up to the start position.

2. TRX Chest Press
Targets: Arms, chest
Difficulty: Beginner
How to: Forget lying down to perform the typical chest press. Face away from the anchor with your feet shoulder-width apart. Grab the handles with an overhand grip and extend arms in front of you at shoulder height. Lean forward so that your body is at a slight diagonal. Bend elbows and lower chest between your hands. You’ll engage your chest and arms as you push yourself back up to the start position.

3. TRX Inverted Row
Targets: Biceps, lats
Difficulty: Beginner
How to: Row, row, row your… way to a fitter physique. Lie directly underneath the TRX. Bend knees and plant your feet on the floor. Reach up to grasp the handles, palms facing each other, arms fully extended, as you lift your body a few inches off the floor. Keeping them close to your sides, bend your elbows to pull torso up towards the handles until your body forms a straight line from shoulders to knees. Lower down to the starting position. You’ll put your biceps and back to work as you raise and lower your torso, slowly and with control. You can also perform this exercise with straight legs, heels grounded to the floor, and your body at a diagonal.

4. Kneeling Triceps Press
Targets: Triceps
Difficulty: Beginner
How to: Target those tris with this no-frills move. Kneel down facing the anchor and grab the straps with an underhand grip. Stretch arms straight out in front of you and hold them shoulder-width apart. Bend elbows to lower your upper body toward the floor until hands are in line with your ears—this is when you’ll start to feel those triceps burn. Return to start.

5. Low Row
Targets: Back, abs, shoulders, biceps
Difficulty: Beginner
How to: This move is the key to a strong back. Grab the handles with your palms facing one another. Lean all the way back until weight is on your heels, arms extended out in front of you, and body forms a diagonal. Squeeze shoulder blades together and keep your core tight as you bend your elbows and pull torso up to meet your hands. Lower to return to start.

6. Single-Arm Row
Targets: Back, abs, shoulders, biceps
Difficulty: Advanced
How to: If you’re a pro at the regular low row (see No. 5), challenge yourself to the exact same movement. Except this time around, limit rowing to one arm at a time without losing your form—and get ready to feel the burn.

7. Three-Way Row
Targets: Back, abs, shoulders, biceps
Difficulty: Intermediate
How to: If anyone knows a thing or two about sculpting rock-solid shoulders, it’s superstar swimmer Natalie Coughlin. And as it turns out, she’s a fan of TRX—she even shared some of her go-tomoves, including this three-in-one exercise. This move includes three different grips to keep your mind and body guessing. Your plan of action: Row with your palms up for a few reps (Natalie suggests three reps per grip), switch to rowing with palms facing one another for a few reps, and then turn palms down for a few reps.

8. Alligator
Targets: Shoulders, back, obliques
Difficulty: Intermediate
How to: Another of Coughlin’s favorite TRX moves, this shoulder strengthener is also known as a reverse fly (though “alligator” is way more catchy, if you ask us). Start facing the anchor and grab the handles with an overhand grip. Lean back until your body forms a diagonal line and the TRX straps are taut. Pull body up as you pull back and up with your right arm and back and down with left arm. Rotate torso to the right as you do so—you’ll put your shoulders and back to work as your obliques help stabilize your movements. Return to start and repeat on the other side.

9. Triceps Extension
Targets: Triceps
Difficulty: Beginner
How to: Work those tris with this simple but challenging move! Set yourself up like you did for the push-up—facing away from the anchor point, feet shoulder-width apart. Grab the handles with an overhand grip. Shift weight to the balls of your feet as you extend arms out in front of you at eye level. Bend elbows until hands are behind your head, elbows framing either side of your face. Return to start. The movement is small, but super effective, and you’ll fire up your triceps with every rep.

10. Atomic Push-Up
Targets: Chest, shoulders, arms, and abs
Level: Advanced
How to: You might look a bit like a frog in motion, but you’ll definitely feel the burn in your upper body and core as you bring your knees to meet your elbows. Slip your feet into the cradles so that the tops of feet face the floor. Lower body down into a push-up. As you press your body back up into plank position, bring knees in toward elbows, allowing legs to draw apart. Hold for a few seconds and then return to start.

11. Chest Fly
Targets: Chest, arms
Difficulty: Advanced
How to: If there’s any exercise that will make you feel like you have wings, this is it. Face away from the anchor with feet shoulder-width apart. Grab the handles with an overhand grip and extend arms in front of you at shoulder height. Lean forward so that your body’s at a diagonal. With control, spread arms out to a “T” (but keep elbows bent) as you lower your chest closer to the ground—this is where you seriouslyactivate those chest muscles. Reverse the movement to return to start.

12. Biceps Curl
Targets: Abs and arms
Difficulty: Intermediate
How to: Face toward the TRX anchor point and grab one handle in each hand, palms facing. Lean all the way back until your arms are extended and the strap is taut. To activate your biceps, bend elbows (without letting them drop) until hands frame your temples, slowly pulling body up as you do so. Return to start—and then ask for two tickets to the gun show, please.

13. Push-Up with Pike
Targets: Chest, shoulders, arms, abs
Difficulty: Intermediate
How to: The push-up and the pike. Completely stellar on their own, these two movements are always better when they’re together (we paraphrase

Jack Johnson

, of course). Get into your suspended plank position, perform a pushup, and then lift hips up into a pike—your body should look a bit like an upside-down “V." Your abs will work overtime to bring you up and out of this motion. Be sure to keep legs straight and feet together throughout the movement.

14. Y Fly
Targets: Abs, biceps, back
Difficulty: Intermediate
How to: The real question is: Why not fly? Stand facing the anchor with feet hip-width apart. Grasp the TRX and extend arms overhead into a Y, palms facing. Lean back on your heels until body forms a diagonal line, pulling your arms in and out in front of you until your palms nearly touch. Leading with hips, pull your body back up to stand, spreading arms back into a Y as you do. You’ll feel your back muscles working as you move from the “down” position to the “Y” position, and your abs will help you maintain stability throughout the movement.

15. Clock Press
Targets: Abs, shoulders, back, biceps
Difficulty: Advanced
How to: Tick, tock, tick, tock: the countdown is on for a super fit upper body, and this move gets you one step closer. Grab the handles with an overhand grip and lean forward until your body forms a diagonal line, weight on toes. Brace your core and bend elbows, keeping them close to your body—you’ll remain in this “down” position throughout the exercise. Keeping your left arm bent, extend right arm to the side until right elbow and wrist are almost in line with shoulder—this is when your shoulders, back, and biceps will start to burn. Reverse the movement to return to start and repeat with left arm. Continue alternating.

16. Power Pull
Targets: Upper back, abs, shoulders, obliques
Difficulty: Intermediate
How to: Power pulls make for powerful bodies, especially since this move includes a rotation to fire up your abs and obliques in addition to your upper body. Stand facing the anchor with a wide stance. Grasp the TRX with your left hand and hold it at chest height, left elbow high and pointing behind body. Extend right arm so that it’s in line with the TRX. As you lean back, extend your left arm and rotate torso to the right to reach your right arm out and slightly behind you. Reverse the movement to return to start.

17. Standing Fallout
Targets: Chest, abs, shoulders
Difficulty: Intermediate
How to: Get ready to set those abs on fire. Get yourself in the starting position for a TRX chest press (see No. 2). Then, as you fall forward, reach arms up until they’re in line with the rest of your body—this is where your abs and shoulders really come in handy. Reverse the movement to return to start.

18. T Deltoid Fly
Targets: Back, shoulders
Difficulty: Intermediate
How to: This moves suits our fitness needs to a "T," with a flying motion that strengthens the upper back and sculpts shoulders to perfection. Face the anchor, stagger your stance (right foot should be a few inches in front of left), and grasp one strap in each hand. Lean back so that weight is on your left foot and the TRX straps are taut, arms extended in front of chest. Pull against the TRX, shifting weight to your right foot as you open your arms into a “T” position. Return to start.

19. Side-Straddle Golf Swings
Targets: Back, chest, shoulders
Difficulty: Beginner
How to: While you won’t exactly feel like you’re golfing when performing this move, this exercise involves a swinging movement that challenges your upper body in a new way. Facing the anchor point, assume a wide-leg stance and grab one TRX handle with each hand with an overhand grip. Keeping weight on your heels, bend forward at hips and reach arms forward at chest height. Look forward throughout the move. Rotate your torso, extending right arm behind you while you extend the left arm in front of you. Reverse the movement to repeat on the other side.

LOWER BODY

20. Lunge
Targets: Legs and abs
Difficulty: Beginner
How to: If regular lunges have become a piece of cake, up the ante with this move. Not only does it work your lower body like a traditional lunge, but it’ll also lead to better balance and stability. Facing away from the anchor point, place your left foot in both TRX straps, and plant your right foot firmly on the ground. Lower down into a lunge, extending the left leg behind you, without losing the bend in your knee. Return to starting position and repeat on the other leg. You’ll feel your lower body and abs working hard throughout this movement—both to actually complete the movement and to stabilize your body.

21. Squat
Targets: Abs, quads, glutes, hamstrings
Difficulty: Beginner
How to: Regular squats are essential to build a strong lower body. Add a TRX to the mix to help improve your form, or even give you some stability and support (if you need it). Start off by holding both handles in front of your waist, elbows bent by sides. Lower down into a squat, extending arms in front of you at eye level. Push yourself back up to start.

22. Hamstring Pull-In/Hamstring Curl
Targets: Thighs, glutes, hips
Difficulty: Intermediate
How to: Get your hammies in on the action! Lie faceup with arms extended by sides. Place heels in the cradles and press down to secure them. Keeping your core tight, lift hips off the floor. Pull your heels in toward hips in a smooth and controlled motion (there’s no swinging here!). Straighten legs back to the starting position.

23. Single-Leg Hamstring Pull-In/Hamstring Curl
Targets: Thighs, glutes, hips
Difficulty: Intermediate-advanced
How to: Isolate the strength-training movement to one leg at a time, and boom—you’ve got a pretty killer variation on the regular hamstring exercise. Start off as you would to perform the hamstring pull-in (see No. 22), but instead of pulling both heels toward your hips at the same time, alternate legs. Isolating legs will make this move even more challenging.

24. Curtsy Lunge/Crossing Balance Lunge
Targets: Quads, glutes, calves
Difficulty: Intermediate
How to: It might have a pretty name, but this move is one tough leg exercise. Face the anchor and grab the TRX handles, keeping elbows bent by your sides. Raise your right knee until thigh is parallel to the floor. Squat low, simultaneously swinging your right leg behind and across your body until you can place your right toes on the ground to the left of left foot. Return to start. You’ll fire up your entire lower body as you move through this movement.

25. Lateral Lunge
Targets: Glutes, hamstrings, quads, adductors
Difficulty: Beginner
How to: Don’t limit your lunges to the typical backward and forward variety. The side movement engages your hip adductors, which help your glutes and quads move properly. Stand facing the anchor, feet shoulder-width apart. Hold a TRX handle in each hand in front of your waist, elbows bent by your sides. Plant right leg firmly in the ground and take a big step to the side with left leg, bending left knee as you lower your body into a side lunge. Push back to start and repeat on the other leg.

26. Curtsy Lunge to Lateral Lunge
Targets: Quads, glutes, calves, hamstrings, adductors
Difficulty: Advanced
How to: Challenging on their own, these two moves make an even more powerful pair. Perform the curtsy lunge (No. 24) immediately followed by the lateral lunge (No. 25). Now’s the time to multitask your way to fitness!

27. Single-Leg Plié
Targets: Quads, glutes, calves
Difficulty: Intermediate
How to: This move’s a whole lot like the curtsy lunge, but with an added bonus: A knee-up movement that really makes you feel the burn throughout your legs. Start by facing the anchor. Hold the TRX out in front of you, palms facing. Bend your elbows and position them by your sides. Bring right knee up in front of you, until upper leg is at a 90-degree angle. Lower down into a squat, bringingright leg back behind left, without letting right leg touch the ground. Reverse the movement and return to the knee-up position.

TOTAL BODY

28. Reverse Mountain Climber
Targets: Triceps, abs, hip flexors, quads, hamstrings
Level: Intermediate
How to: Thought regular mountain climbers were tough? Try flipping your body and use your arms to hold yourself up from behind, engaging your entire body as you push through the movement. Sit underneath the TRX and hook your heels into the foot cradles. Place palms on the floor behind you with your fingers pointed toward your feet. Lift your body off the ground, keeping a slight bend in elbows. Bring right knee into your chest, extend back to start, and immediately repeat with the left knee. Alternate as quickly as you can without losing form.

29. Suspended Plank with Abduction
Targets: Abs, hips, shoulders, obliques
Difficulty: Intermediate
How to: Give a regular suspended plank a little extra push by getting your legs and hips in on the action. Get into regular suspended plank position. Keep core tight and separate your legs as wide as you can without losing your form—this is when you’re putting your hips to work. Pause for a few seconds and return to start.

30. Squat and Fly
Targets: Quads, glutes, calves, hamstrings, hip flexors, abs, shoulders, delts
Difficulty: Intermediate
How to: A truly excellent total-body move, this exercise will work you from your head to your toes. Stand with legs shoulder-width apart and grasp the handles in front of you. Lower yourself into a squat as you extend arms up in front of you. Explode up to stand, spreading arms open to form an overhead “V."

31. Knee Drive/Sprinter Start
Targets: Quads, calves, glutes, outer thighs, hamstrings, lower back, and abs
Difficulty: Intermediate-advanced
How to: For sprinter-worthy legs (ever notice how muscular their quads are?), add this move to your routine. You’ll fire up your entire lower body and use your core strength to stabilize yourself throughout the movement. To start, face the TRX anchor and grasp the handles in front of your chest. Lean forward, shifting weight to the balls of your feet until the straps become taut. Bend your left knee in front of you. Keep core engaged and drive right knee forward until your right thigh is parallel to the floor beneath you. Pause at the top, and then return to start.

33. Glute Bridge
Targets: Glutes, hamstrings, back
Difficulty: Beginner
How to: If regular glute bridges are the key to a superior posterior, then just imagine what added instability can do for the rear view. Hint: It’ll make your hamstrings and glutes work even harder, and also pulls your back muscles into the equation. To start, lie on your back and hook ankles in the cradles. Bring heels close to your hips until your legs form a 90-degree angle. Extend arms out beside you and lift your hips up until upper body’s at a diagonal. Lower back down to start.

33. Mountain Climber
Targets: Abs, glutes, quads, hamstrings, shoulders, chest, and upper back
Difficulty: Intermediate
How to: Walking—even running—on air isn’t just for science fiction anymore. Flying through this move will get your heart rate soaring, torch some serious calories, and set your muscles on fire. Slip your feet into the cradles and settle into your trusty plank position. Just as you would with your feet on the floor, alternate between bringing each knee to your chest, speeding up without losing control over your movements—a much bigger challenge when your feet are dangling in the air!

34. Single-Leg Burpee
Targets: Shoulders, chest, arms, abs, butt, legs
Level: Advanced
How to: Ah, burpees. The exercise everyone loves to hate, now made even more challenging for some serious strong-body benefits. To start, adjust the TRX strap so that it hangs at mid-calf. Place your right foot in the loop behind you. Lower your body down into plank position, but keep your free left foot suspended in the air next to right foot. Lower into a push-up and, as you raise your torso back up, pull left foot to your chest as you return to stand.

35. Single-Leg Squat
Targets: Abs, butt, legs, and arms
Difficulty: Intermediate-advanced
How to: Since traditional single-leg squats can be struggle-city for a lot of us, we’re pretty thrilled that this move provides as much (or as little) assistance in the stabilizing department as we might need. Start by holding both handles in front of your waist, elbows bent by your sides. Lift left leg out in front of you so that it’s parallel to the floor. Lower down into a squat on your right leg, extending arms in front of you at eye level. Push yourself back up to start. You’ll feel your lower body working as you lower down and push yourself back up.

36. Spiderman Push-Up
Targets: Chest, triceps, obliques, quads, lower back, shoulders, and core (plus, it opens up the hips)
Difficulty: Advanced
How to: Regular spiderman push-ups aren’t for the faint of heart. Add in a destabilizing element—that’d be having our feet suspended in the air behind us—and we’ve got one amazing shape-up move on our hands. With one foot in each loop, start off in plank pose. Lower your body down into a pushup, bringing the right knee to the right elbow—this is when you’re firing up your obliques. Return to start and repeat with the left leg.

38. Squat and Row
Targets: Glutes, hamstrings, quads, upper back
Difficulty: Intermediate
How to: Another two-in-one stunner, this move combines an excellent lower body move with a super effective upper body exercise. Start off by holding both handles in front of your waist, elbows bent by your sides. Lean back, extending arms in front of you at eye level. Lower your body down into a squat, using the TRX straps to help you keep your balance. Push back up to start, and then pull body up and towards the anchor as you bend your elbows and bring chest closer to palms. Return to start.

39. Burpee to Scorpion
Targets: Shoulders, chest, arms, abs, butt, legs, obliques
Difficulty: Advanced
How to: In case you’ve mastered the single-leg burpee (or you’re just up for a new challenge), try thisbody-rocking move. The “scorpion” part of this movement targets your obliques, working to whittle your middle and build a super strong core. With one foot hooked into the straps behind you, perform a single-leg burpee as usual. After the push-up portion, remain in plank position and bring your free leg under and across your body, then swing it back around to move it over and above your body. Return to standing.

CORE

40. Suspended Plank
Targets: Abs, obliques, shoulders
Difficulty: Beginner
How to: For a basic but challenging way to work the TRX into your routine, pump up your planks with a little (more) instability. Face away from the anchor and slip your toes into the stirrups so that feet face downwards. Just as you would with a regular plank, lift your upper body up onto forearms. Challenge yourself to hold the position as long as you can without compromising your form.

41. Pendulum Swing
Targets: Abs and obliques
Difficulty: Intermediate
How to: Who knew swinging around could make you break such a sweat? Face away from the TRX, place your feet in the cradles, and get into plank position. Keeping them together throughout the movement, swing legs over to the left side, bending knees toward your left elbow, engaging obliques. Swing your legs back into plank position and then over to the right elbow in one fluid motion. Return to plank pose.

42. Torso Rotation
Targets: Abs, obliques
Difficulty: Intermediate
How to: Spin your torso (right round) for a strong midsection. Face the anchor point and use both hands to grab the TRX straps. Position your legs in a wide stance and lean back until the straps are taut in front of you. As you pull your body up, twist to the right, keeping your arms straight and your core tight. Return to start and repeat on the left side.

43. Side Plank
Targets: Obliques
Difficulty: Beginner
How to: TRX + yoga = a match made in fitness heaven. Lie on your left side and place both feet into the cradles. Stack your elbow under shoulder, and lift yourself up into a side plank. To make it harder, reach your free hand under your torso to the floor behind body. Looking for yet another variation? Try lowering your hip to the floor and raising it back up into the side plank. Hold for a few seconds at the top, and then repeat.

44. Atomic Pike/Suspended Pike
Targets: Shoulders and abs
Difficulty: Intermediate
How to: Assume the position! Plank position, that is. Hook your feet in each of the cradles and lift body up into plank pose. Keeping legs and arms straight and core tight, lift your hips up into an inverted “V.” Lower to start. You’ll feel your abs working and your shoulders struggling to hold you up as you lower and lift your hips.

45. Crunch and Curl
Targets: Biceps, abs
Difficulty: Beginner
How to: Why not turn a crunch into a biceps exercise? With the TRX, you totally can! Sit down facing the anchor. Grab the handles with an underhand grip, then lie down with your knees bent and feet flat on the floor, arms extended up in the air front of you. Keep your core tight and lift your shoulders and back off the floor, simultaneously curling your hands toward your shoulders. Lower down to start.

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