UberExercise — Chop Up Your Abs With The TRX Six-Pack Super Circuit
Last week we unveiled the excruciating, ab-smashing 4-Way Stability Ball Abdominal Grindfest; this week we shift the game, make it more difficult, and push through to elite levels with the TRX Six-Pack Super Circuit.
Similar to the Swiss or BOSU ball, TRX bands — short for Total Body Resistance Exercise — infuse elements of stability, balance, concentration, and coordination to hyper-engage the core.
The difference: TRX has a smaller pivot point and isn’t attached to the ground, which makes it chaotically difficult to stabilize and contract without swinging ballistically.
THAT amps up the difficulty, engages muscles you never knew you had, puts tremendous pressure on the entire core (lower abs, upper abs, transverse abdominis), and provides a fresh catalyst to drive robust abdominal growth and powerful fat burn.
How To — The TRX Six-Pack Super Circuit
Complete each exercise in sequence for the given reps/time. 20 + 20 + 90 is EXTREMELY difficult and taxing on the body — view that as your end-game goal. Your final hurrah. If you can miraculously hit that right off the bat, congrats; you’re an absolute abdominal monster.
99% of people, though, won’t even come close (I hope). That’s expected; it’s nasty and extremely challenging by design.
Start slow, scale back, and gradually progress. If you’re able to swing 10 + 7 + 30 the first time, that’s your official launching point. Strive to improve every set and you’ll hit the big 20 + 20 + 90 — along with a strong set of chopped-up, shredded abs — before you can blink twice.
1. TRX Saw Grinders — 20 reps
1. Stick your feet in two TRX bands, rest on your forearms, and raise your hips off the floor into a suspended plank position — your elbows should sit directly below your shoulders (1).
2. Push through your forearms and send your body back as far as possible WITHOUT letting your lower back droop (2). MAINTAIN A FLAT BACK and keep your hips/butt up.
3. Hold for .5s, powerfully contract your abs and lats, and pull your body forward back to start (1).
4. Hold for 1s, repeat 20 total reps, and move on to exercise 2.
TRX Saw Grinders
2. TRX Suspended Crunches — 20 reps
1. Press your body up into a fully-extended push up position (1).
2. Without arching your back whatsoever, tighten your core, contract your lower abs, and pull your knees in until they’re perpendicular with your hips (2).
3. On the way in you can also lean forward and stick your butt in the air (it puts more emphasis on the shoulders) — just keep your back flat.
4. Hold the contraction for .5s and shoot your legs back out to start (1).
5. Repeat for 20 reps and move on to exercise 3.
TRX Suspended Crunches
3. TRX Plank — 90 seconds/failure
1. Shift back down onto your forearms.
2. Without letting your hips/back droop, squeeze your abs and hold a plank for 90s, or until your body gives out and you collapse on your tummy — DONE.
Follow Lean It UP on Twitter, Facebook and Pinterest for real-time fitness/nutrition tips, advice, info and updates.
ELLO ELLO I'm Bryan DiSanto.
I'm the Founder & Editor-in-Chief of Lean It UP
, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid
, and all-around fitness junkie.
I also contribute to Men's Health Magazine
When I'm not working on my abs (or somebody else’s), whipping up avocado roses
and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.
Come be friends with me on Instagram (@BRYDISANTO)
& Snapchat (BRYDISANTO)
Latest posts by Bryan DiSanto (see all)