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

Published on: September 02, 2021

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)

Adam, TRX Traveller

Adam, TRX Traveller

Founder

It’s my mission and passion to help people gain Fitness Freedom and achieve their fitness goals absolutely anywhere using a TRX or Resistance Band.

I used to have an unhealthy psychological reliance on gyms, believing I had to be close to one or in one at all times to achieve my fitness goals. It was limiting and confining.

Now, 6+ years later having TRX’d across 32 countries, I feel in the best shape of my life after implementing the HUGE fitness possibilities achievable anywhere with a TRX or Resistance Band.

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Disclaimer: Adam Atkinson, TRX Traveller is not a doctor or registered dietitian. The contents of this document (The Workout Programs) and website should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health. Use of the information in this program is strictly at your own risk. Adam Atkinson will not assume any liability for any direct or indirect losses or damages that may result including, but not limited to, economic loss, injury, illness or death.

All documents included or exchanged between Adam Atkinson and the Client are the intellectual property of Adam Atkinson, TRX Traveller and are not to be copied, sold, published, posted, or redistributed either in part or in full without my written consent. All violations will be prosecuted to the fullest extent of the law. By using this website and purchasing any product you agree to the terms and conditions and privacy policy.

Copyright © 2021 TRX Traveller - All Rights Reserved

Disclaimer: Adam Atkinson, TRX Traveller is not a doctor or registered dietitian. The contents of this document (The Workout Programs) and website should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health. Use of the information in this program is strictly at your own risk. Adam Atkinson will not assume any liability for any direct or indirect losses or damages that may result including, but not limited to, economic loss, injury, illness or death.

All documents included or exchanged between Adam Atkinson and the Client are the intellectual property of Adam Atkinson, TRX Traveller and are not to be copied, sold, published, posted, or redistributed either in part or in full without my written consent. All violations will be prosecuted to the fullest extent of the law. By using this website and purchasing any product you agree to the terms and conditions and privacy policy.

Copyright © 2021 TRX Traveller - All Rights Reserved

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