Give this bodyweight TRX workout a go!
SIDE LUNGES (30SECS EACH LEG)
PISTOL SQUAT TO CURTSEY LUNGE (30SECS EACH LEG)
BACK FOOT LUNGE TO KNEE DRIVE (30SECS EACH LEG)
HAMSTRING CURLS
MOUNTAIN CLIMBERS
PIKE
30SECS OF EACH, REST FOR 1MIN THEN REPEAT X 3 ROUNDS
Side lunges:
Reach up and hold TRX bands with both hands. Stand feet shoulder width apart and toes pointing forward.
Maintain a straight lower back and tight core as you step right leg out to the side. Make sure your left foot stays in contact with the ground.
Bending the right knee bring your hips down until your thigh is parallel with the floor. Hold the contraction, then slowly push yourself back to your starting position. Continue for 30 seconds before changing to left leg.
Pistol squat to curtsey lunge:
Grab the handles and step back until all slack is removed from the suspension straps.
Stand with your feet hip-width apart and extend your right leg out in front of you without touching the ground.
Keep your core tight, neutral spine, and arms fully extended in front of you.
Lower down into a squat maintaining weight over the left heel.
Push through the left heel to standing position maintaining a slight bend in the left knee.
Then take the right leg from its extended position, tucking it behind with a bent knee before lower into a squat maintaining the weight through the left heel and not putting your foot on the floor.
Push through the left heel to standing position maintaining a slight bend in the left knee before returning the right leg in front of you to extend and start again.
Perform the exercise for 30 seconds without your right foot touching the floor and then repeat on the other leg.
Back foot lunge to knee drive:
Take hold of TRX straps and loop your right foot through one handle so that the top of the foot is facing the floor, let the handle not in use dangle.
Start facing away from TRX straps with the supported foot behind you bent at the knee. Begin to bend the leg that is not in the TRX strap sending the supported foot backwards, making sure the knee stays behind the toe, so your shin is straight.
As you begin to straighten the leg not currently in the TRX strap, squeeze the supported leg through so the right knee comes up towards your chest.
Repeat this movement for 30 seconds before swapping to the other leg.
Hamstring curls:
Begin by laying on your back on the floor or a mat if you prefer. Loop each foot through one handle of the TRX strap so that the arch of your foot can press down into the bottom of the handle.
Pressing your shoulders into the floor and legs extended, lift the hips so you create a straight line from toes to shoulders, your weight should be balanced between the straps and your shoulders connecting with the floor.
Using your abdominals to help you balance, begin to bend the knees upwards so the heels come towards the glutes, contracting your hamstrings. You are aiming to maintain your hips elevated position as you extend and bend the legs for the desired number of reps.
Lower the spine back into the floor with control after 30 seconds.
Mountain climbers:
Resting on your knees on the floor, carefully loop each foot through one handle with the tops of your feet facing the floor.
Walk the hands out until you are in a supported plank position with the hands shoulder width apart. Try to create a straight line from shoulders to toes, with the hips being nice and low.
Squeeze one knee into the chest while trying to keep the hips as low as possible before extending that leg and swapping to the other knee.
Repeat this action as fast or as slow as you like for 30 seconds.
Pike:
Maintain your plank position from the previous mountain climbers with a straight line from shoulders to toes, hips nice and low.
With control and support from your abdominals begin to lift your hips upwards pressing into the hands until they are as high as you can go, before lowering back to a straight line with the same control.
Repeat this as many times as you can for 30 seconds.
COMPLETE EACH EXERCISE FOR 30 SECONDS, REST FOR 1 MINUTE, THEN REPEAT X 3 ROUNDS
Let us know how you find it and tag us on social media in your sweaty selfies!