Everyone wants a killer six-pack. But that doesn’t happen by just sitting around. You have to work for it.
TRX master trainer Miguel Vargas can get you started. Vargas has six killer moves that are going to torch that belly fat and tighten up those abs.
All you need is a TRX Suspension Trainer, a stopwatch and a towel. We promise this workout is going to make you sweat. Whether you’re new to the TRX straps or a TRX Pro, these moves are going to leave your heart pounding and muscles pumping.
The best part, all it takes is just a few minutes a day—a small price to pay to get and keep the waistline you’ve always wanted.
Instructions: Complete each exercise for 20 reps on the minute. That means this workout should last less than six minutes. If you really want to build a killer six-pack, give it a second round. Try it once and you’ll see that TRX is all core all the time. If you want to get shredded, the TRX Suspension Trainer is the tool you need.
TRX Speed Squat
- Adjust the straps to midlength. Stand facing the anchor point with your feet hip-width apart.
- Stack your elbows underneath your shoulders with tension on the straps.
- Lower your hips down and back, bending at the knees to 90 degrees and keeping your head and shoulders over your hips.
- Drive through your heels and return to standing.
If you’re new, take your time with these. If this isn’t your first rodeo, then we want you to get after it! That means move quickly and squeeze those glutes and abs to make sure you get that furnace churning and burning to melt that belly fat!
TRX Atomic Push-Up
- Adjust the straps to midcalf.
- Place your toes in the foot cradles, and face away from the anchor point in a high plank position. Your hands are wider than your shoulders.
- Lower yourself to the ground in a push-up position. When you return to the top, pull your knees to your chest for a TRX crunch. Send your feet back out to your plank position to finish the rep.
This exercise is not for the faint of heart. Trust us, if you can get through 20 of these, your arms, shoulders and abs will be burning and the sweat will start pouring. Take breaks when you need them, and as you get stronger, you’ll be able to finish more in a row.
- Adjust the straps to midlength. Stand facing the anchor point with your elbows stacked under your shoulders.
- Start with your right leg behind your left leg in a crossing balance lunge.
- Next, hop over to your right leg and complete the crossing balance lunge on the other leg.
Repeat this for 20 reps, and remember to squeeze those abs on every hop and landing. The more you squeeze, the more you burn!
TRX Mountain Climber
- Adjust the straps to midcalf. Place your toes in the foot cradles, and face away from the anchor point in a high plank position. Your hands are under your shoulders.
- Start by pulling your right leg to your chest while your left leg remains straight. Send your right leg back as you drive your left leg to your chest.
- Continue running your knees in and out, maintaining plank position.
If your arms are already beat from all the atomic push-ups, then you can complete these reps from a forearm plank position. Either way, every time you complete a rep, you’ll be carving out another part of your rockin’ abs!
- Keep your straps adjusted to midcalf.
- Stand facing away from the anchor point and place your right foot in both foot cradles.
- Lower yourself down to the ground in a plank position, hovering your left foot next to your right.
- Complete a push-up and drive up to standing on your left leg, performing a small hop, right leg out behind you in the straps. Drop back down to the floor and repeat.
- Perform 10 on each side.
Just think, the stronger you get, the more explosive this exercise becomes.
TRX Forearm Plank
- Keep the straps at midcalf. Place your toes in the foot cradles, and face away from the anchor point in a forearm plank position, with your elbows on the ground under your shoulders.
- Hold the plank for 20 seconds, creating one long line from your heels to your head. Focus your eyes down on the floor, and keep your core braced.
This post originally appeared on TRXTraining.com.
Photo credit: microgen, Thinkstock