5 Suspension Trainer Moves That’ll Hit Your Arms and Abs in Just 15 Minutes
Sure, you can use weights or resistance bands to build muscle. But if you want to mix up your cross-training routine and boost the intensity, suspension trainers—like TRX—are a great way to go.
You can work every part of your body using a suspension trainer, but the circuit below, demonstrated by Dane Miklaus, C.S.C.S., founder of WORK Training Studio, focuses on your arms and core—two muscle groups that cyclists tend to overlook. While it’s true that your legs do the pedaling on a ride, your core is the epicenter of your body and assists in the control of your limbs, and your arms help you hold your position on the bike.
The best part? This circuit can be done in about 15 minutes—perfect to do as a quick lunchtime workout or to tack onto the end of an easy ride.
[Looking to start cross training but don’t know where to start? The Beginner’s Guide to Strength Training will teach you all the fundamentals to get the most out of your weight session, priming you for stronger miles in the saddle.]
How to do it: Perform each move below in order for 10 to 15 reps. For single-sided moves (Pendulum and Flag), perform 10 to 15 reps on each side. That’s one set. Rest for 30 to 60 seconds then complete 3 sets total. Each exercise is demonstrated by Miklaus so you can learn perfect form.
Knee Tuck
Start face down on the floor with your feet in the straps and hands planted firmly on the floor, like you’re in high plank position. Engage your core, bend your knees, and bring your knees in toward your chest. Return back to starting position.
Flag
Start facing the anchor point and grab both handles. Lean back until your arms are straight and your body is at an angle. (The closer your feet are toward your anchor—the larger the angle of your body—the harder it will be. The further away your feet are from the anchor—the smaller the angle of your body—the easier it will be.) Keeping forearms straight, pull handles toward you and rotate shoulders to the right. Your feet should stay in the same place. Alternate right and left sides.
Pendulum
Start face down on the floor with your feet in the straps and hands planted firmly on the floor, like you’re in high plank position. Engage your core, bend your knees, and bring them both into your left elbow. Straighten your knees, and in one sweeping motion, swing them around to your right side, bend your knees, and bring them both into your right elbow.
Swimmer
Start face down on the floor with your arms straight, hands holding the straps, and toes planted on the floor, like you’re in an elevated plank position. Move your left arm forward and your right arm backward. Then move your left arm backward and your right arm forward.
Pike
Start face down on the floor with your feet in the straps and hands planted firmly on the floor, like you’re in high plank position. Keep your legs straight at all times as you engage your core, and lift your hips as high up to the ceiling as possible and return back to starting position.
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