Simple TRX core and abs workout (3 exercises – total core area)

September 02, 2021

Brought to you by…
Coach Adam
(aka TRX Traveller)
Bodyweight Transformation Specialist
Founder of Fitness Freedom Athletes

In my opinion, the simplest way to target the entire core web of muscles effectively for strength and abs development is… ⁣

..to hit the 3 main areas: TOP, SIDES, BOTTOM


⁣Perform back-2-back non-stop rotation for 3-5 mins:⁣

TOP CORE – VID 1: TRX JACK KNIFE

  • At the bottom stretch the abs out by slightly hyperextending/arching the back – ONLY if comfortable, confident, and experienced enough to do so. Otherwise, maintain a straight back 🎥19sec…
  • …Why hyperextend/arch the back?? We want to take the abs through the biggest ROM possible for full muscle development = stretched to shortened. This is often overlooked and is safe to do so when we are in full control 🎥19sec⁣
  • At the top, squeeze the abs muscles super hard and hold for 2 secs 🎥27 secs⁣

SIDES CORE – VID 2: WEIGHTED TWISTS

  • TEMPO⁣: Grab a weight and think 444 = 4 sec rotation, 4 super hard squeeze at the side, 4 sec rotation. Repeat 🎥59 sec⁣
  • Super hard SQUEEEZE at the sides always. Feel that burn🔥⁣

BOTTOM CORE- VID 3: TRX KNEES TO CHEST

  • At the bottom, the same principle as VID 1 apply = safely stretch 🎥1:41sec⁣
  • At the top when knees are to the chest, squeeze the ab muscles super hard and hold for 2 sec 🎥1:51sec⁣

The key is 🕰 TEMPO & SQUEEZE TECHNIQUE to challenge the slow-twitch fibres effectively.⁣

VID 1 AND 3 TEMPO⁣:⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣

  • 4 sec downward⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
  • 1 sec stretch at the bottom⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣
  • 4 contract upward⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
  • 2 sec squeeze at the top⁣

Summer may be over, but we never stop training the core 💪. This is a great routine to do before the main workout.⁣

Stay safe stay healthy⁣

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Simple TRX core and abs workout (3 exercises - total core area)

Coach Adam  (aka TRX Traveller)

Coach Adam (aka TRX Traveller)

Bodyweight Transformation Specialist

I help people build lean muscle, lose fat, and transform their body anywhere! With my complete body transformation TRX Suspension Trainer and Resistance Band Programs, and Private 1-1 Coaching.

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